The news rocketed around the internet last week under headlines declaring “Coconut oil is not a magical health food after all,” “Coconut oil ‘as unhealthy as beef fat and butter,’” and “Careful: Coconut oil may not be safe.”

Behind the furor was an innocuous American Heart Association report reviewing the health harms of saturated fats and urging Americans to eat less of them. But the finding that seemed to come as the biggest surprise to the public was the inclusion of coconut oil on the list of the most egregiously unhealthy fats. Coconut oil has more saturated fat than butter or lard, the report pointed out, and studies have shown it increases unhealthy LDL cholesterol.

But those facts have been known for years — and still, a survey conducted last year by the polling firm Morning Consult found, 7 out of every 10 Americans consider coconut oil a healthy food.


So how did that healthy reputation come to be? The answer traces back in part to the work of Marie-Pierre St-Onge, a professor of nutrition at Columbia University. Two papers published by St-Onge’s group in 2003 showed that eating and cooking with medium chain fatty acids — a type of molecule found in coconut oil — can help dieting adults burn fat. Study participants ate specially prepared meals rich in medium chain fatty acids for four weeks. MRI and metabolic data showed that medium chain fatty acids reduced their overall fat levels and helped dieters burn energy.

But, St-Onge points out, coconut oil is only 14 percent medium chain fatty acids. Participants in her studies received 100 percent medium chain fatty acids, a custom-made concoction.

Still, in subsequent years that research has been seized upon by health food marketers. Dieting blogs praise coconut oil as a “fat-burning diet miracle” and dietary supplements containing the oil advertise their supposed weight-loss benefits on the label.

“I think the data that we’ve shown with medium chain fatty acids have been extrapolated very liberally,” said St-Onge. “I’ve never done one study on coconut oil.”

Cholesterol conflict

Another aura of healthfulness around the oil is in boosting “good” cholesterol. Some studies have found that people who eat more coconut in general have higher healthy HDL cholesterol.

“Fat in the diet, whether it’s saturated or unsaturated, tends to nudge HDL levels up, but coconut oil seems to be especially potent at doing so,” Harvard nutrition professor Dr. Walter C. Willett wrote in a blog post on the subject.


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But, Willett noted, alternatives such as olive oil and soybean oil, which are mainly unsaturated fat, both lower LDL and increase HDL — making them a clearly healthier choice for cholesterol overall.

For those wondering what to cook with, St-Onge suggests healthier options supported by the scientific literature.

“The state of the science right now supports mono-unsaturated fats and poly-unsaturated fats — vegetable oil, olive oil, corn oil — as being healthy options,” she said.

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  • Hello.
    I am interested in writing guest post for your blog. Are you currently accepting
    guest post.
    Regard’s Angela. For a guest post.

  • “alternatives such as olive oil and soybean oil, which are mainly unsaturated fat, both lower LDL and increase HDL…” this is incomplete! They “may” reduce LDL and increase HDL, IF USED TO REPLACE SATURATED FATS

  • Sigh, and I thought I was choosing the right oil. According to a study done by the BBC programme Trust Me I’m a Doctor team, there is a big difference between using fat cold and frying food with it. They did not test coconut oil, but interestingly butter and lard were signifcantly less bad than olive oil, rapeseed oil, sunflower oil and the like.

  • Since de live in a culture where dairy, meat, poultry is common i think it is unresponsible to anybody but Vegans. The Polynesians did not eat western food.

  • All kibds of oil should be eaten in moderation. This include Ghee, fresh coconut, pea nut oil, sesame, canola olive oil etc to cover all kinds of amino acids.

  • I don’t like using Coconut oil as in cooking. But I do like using creams for my body that has Coconut Oilin it. Also using Coconut Oil for my cutting Boards to keep the wood looking very nice for a long time.

  • Uh -oh, the AHA that told us to eat margerine instead of butter, trans-fats instead of fats, and partners with Diet Coke to promote aspartame products has a new report on coconut oil? The AHA whose 2011-12 financial statement has more than half a billion in contributions from big agri and pharma? Only a nutter would doubt the All-American Heart Association’s recommendations for our health. Out with the nature, in with the olestra and statins!

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