Coconut Oil- Part of a Healthy Diet?

Coconut oil, coconut milk, and coconut water are now easy to find at grocery stores and have become very popular. Everyone has their own opinion on this source of saturated fat- let's dig a little deeper.

As a dietitian, I have always learned, and it is widely known, that foods high in saturated fat increase your cholesterol levels, particularly your "bad" LDL cholesterol, which can lead to heart disease.
First, take a look at the composition of coconut oil:

Per tablespoon:

Total fat: 12.8g
Saturated fat: 11.8 g
Medium chain triglycerides: 8 g
Monounsaturated fat: 0.8g
Polyunsaturated fat: 0.25 g

(Mono and poly unsaturated fat are known to increase "good" HDL cholesterol levels).


So why is it that some researchers have supported coconut oil as part of a healthy diet?

• Some say this fat is more easily absorbed by the liver, since it contains a high amount of medium chain triglycerides, and may be helpful with weight loss
• Some researchers state that coconut oil as anti-inflammatory effects

When all is said and done, this is still a saturated fat. Several studies have shown consumption of coconut oil on a regular basis can lead to increased overall total cholesterol. More research needs to be done on coconut oil, and I expect that it will, as this oil continues to gain popularity.

With that said, I still follow my motto: everything in moderation. Occasionally cooking with this oil is fine, and I think that this oil is a good replacement for other types of saturated fat, like butter or meat.

What about coconut water? It does have a good amount of some electrolytes and potassium, but it still has quite a few calories. I love coconut water, but I mainly stick to water and only on occasion, maybe after a work out, will I drink about 1/2 a cup of coconut water.