Is refined coconut oil harmful to one's health?

From the Guidelines

Refined coconut oil is not inherently "bad" for you, but it should be consumed in moderation as part of a balanced diet. Unlike virgin coconut oil, the refining process removes some beneficial compounds and antioxidants, though refined coconut oil still contains medium-chain triglycerides (MCTs) that may offer some health benefits. However, coconut oil is high in saturated fat (about 90%), which has been associated with increased LDL cholesterol levels when consumed in excess. While some research suggests the type of saturated fat in coconut oil may affect the body differently than other saturated fats, most health organizations still recommend limiting saturated fat intake to about 10% of daily calories 1. If you choose to use coconut oil, consider alternating it with other cooking oils like olive oil or avocado oil, and be mindful of portion sizes—typically one tablespoon (about 14 grams) is considered a serving. For cooking purposes, refined coconut oil has a higher smoke point than virgin coconut oil, making it better suited for high-heat cooking methods.

Some studies have suggested that the type of saturated fat in coconut oil may have a different effect on the body compared to other saturated fats, and that it may even have some health benefits, such as improving HDL cholesterol levels and reducing inflammation 1. However, more research is needed to fully understand the effects of coconut oil on health. It's also worth noting that the processing of coconut oil can affect its nutritional content, and that virgin coconut oil may be a better choice than refined coconut oil due to its higher content of beneficial compounds and antioxidants.

In terms of dietary guidelines, the American Heart Association recommends using liquid plant oils, such as olive oil, instead of tropical oils like coconut oil, due to their higher content of unsaturated fats and lower content of saturated fats 1. However, it's also important to consider the overall dietary pattern and not just focus on individual nutrients or foods. A balanced diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, and lean proteins, is likely to provide the best support for overall health and well-being.

Overall, while refined coconut oil is not necessarily "bad" for you, it's still important to consume it in moderation as part of a balanced diet. By being mindful of portion sizes and alternating it with other cooking oils, you can enjoy the potential health benefits of coconut oil while minimizing its potential drawbacks.

Key points to consider:

• Refined coconut oil is high in saturated fat, but may have some health benefits due to its unique fatty acid profile
• The processing of coconut oil can affect its nutritional content, and virgin coconut oil may be a better choice than refined coconut oil
• Dietary guidelines recommend using liquid plant oils instead of tropical oils like coconut oil
• A balanced diet that includes a variety of whole foods is likely to provide the best support for overall health and well-being
• Portion sizes and overall dietary pattern should be considered when consuming coconut oil.

From the Research

Refined Coconut Oil and Health

• Refined coconut oil is a type of coconut oil that has been processed to remove impurities and improve its shelf life 2.
• The health effects of refined coconut oil are not well understood, but some studies suggest that it may have negative effects on cardiovascular health due to its high saturated fat content 3.

Comparison to Other Oils

• Refined coconut oil has been compared to other oils, such as olive oil, in terms of its effects on cardiovascular health 4, 5.
• One study found that coconut oil was more atherogenic than avocado oil, olive oil, and corn oil 4.
• Another study found that olive oil consumption was associated with a lower risk of cardiovascular disease, while coconut oil consumption was associated with an increased risk of cardiovascular disease 3, 5.

Effects on Cholesterol and Weight

• Refined coconut oil may increase low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol levels 3.
• One study found that a diet rich in extra virgin coconut oil increased HDL cholesterol and decreased waist circumference and body mass in patients with coronary artery disease 6.
• However, another study found that coconut oil consumption did not significantly affect markers of glycemia, inflammation, and adiposity compared to nontropical vegetable oils 3.

Overall Health Effects

• The current evidence suggests that refined coconut oil may have negative effects on cardiovascular health, but more research is needed to fully understand its health effects 2, 3.
• It is recommended to consume coconut oil in moderation and as part of a balanced diet that includes a variety of other healthy fats and oils 2, 5.