Written by Hannah Abdulla, RD

What is it?

Coconut oil is a tropical oil harvested from a coconut and processed into what you are able to find at your local grocery store. It is important to note there are many cultures where coconut is a staple in the diet, however the coconut oil we have in the United States is not of the same composition due to the amount of processing most of our foods undergo.

When looking at the nutrition composition of coconut oil we know that it is 100% fat, up to 90% of which is saturated fat. There are approximately 12 grams of saturated fat per one tablespoon, which is double the daily recommendation of saturated fat per the American Heart Association (1).

Health Claims

The claims and uses seem endless for coconut oil including ingesting the oil, topical use, household use and more. A few health claims, none of which are scientifically based, you will see below. 

Claims include:

• Curbing appetite

• Decrease abdominal fat

• Increase metabolism

• Increase energy levels

• Increase HDL levels

A Dietitian’s Thoughts

When discussing coconut oil, I find the most important topic to discuss is heart health. One of the claims surrounding the consumption of coconut oil is that it may be beneficial for heart health by increasing HDL levels otherwise known as the “good” cholesterol. However, the same studies show increased LDL (known as the “bad” cholesterol) and total cholesterol levels (2). While there is research showing Medium Chain Triglycerides (MCTs, a fat found in coconut oil) may provide benefits to our bodies, most of the coconut oil sold in the United States is composed of only 14% of MCTs (1).

At TMN, we are research-based and heavily against health fads, which is why coconut oil is a “no” for us. There are decades of research advising consumers to limit consumption of saturated fats and we encourage you to do the same. If you are looking to add heart healthy fats to your diet we recommend consuming foods high in monounsaturated and polyunsaturated fats like nuts, seeds, extra virgin olive oil and fatty fish.  We say skip the coconut oil, eat your veggies, eat lean proteins and move your body in a way you love. It really is that simple. 

Cover Photo: @PalmersUK

1. Saturated fats: Why all the hubbub over coconuts? www.heart.org. https://www.heart.org/en/news/2018/05/01/saturated-fats-why-all-the-hubbub-over-coconuts. Published August 16, 2021. Accessed March 22, 2023. 

2. Coconut Oil. The Nutrition Source. http://www.hsph.harvard.edu/nutritionsource/food-features/coconut-oil/. Published July 6, 2021. Accessed March 22, 2023.