Coconut Oil: Is it good or bad for you?

Such a vague title! It’s not that simple and it all depends on the context. The answer is that coconut oil is both good and bad for you, but in different ways: good on (most of) the outside, bad on the inside. I’ll explain why.

Coconut oil is a rollercoaster ride, rising and falling from fame. You’ll see the headlines stating that coconut oil is heart-healthy but then you’ll turn around and see another article saying to avoid coconut oil at all costs if you want to keep your heart healthy. I feel like I’ve gotten mental whip lash trying to figure out if I should love or hate coconut oil.

To eat or not to eat?

I remember watching an ex of mine scoop a spoonful of coconut oil out of the tub and stir it into his coffee.
“WHAT ARE YOU DOING?!” I screeched, arms outstretched as if I could somehow prevent the coconut oil from dissolving. “It’s for health,” he told me, “I read an article that said to add it to your coffee in the morning. It’s a healthy fat.” At the time I was cooking with coconut oil about half of the time and it seemed fine in small doses, but to eat coconut oil by the spoonful in a sitting? I was skeptical.

I turned to Google for a second opinion, typing in “eating coconut oil by the spoonful”. Sure enough, countless articles promoting health popped up. That can’t be right, I didn’t buy it for a moment. Rather than reading articles with flashy headlines and strong opinions I started pouring through actual studies to see what I could find.

Why did coconut oil rise to fame?

I see articles that flat-out state that coconut oil doesn’t raise low-density lipoprotein (LDL) cholesterol (the bad cholesterol) and I don’t know where they get that information because study after study clearly shows that it does.¹ Coconut oil is incredibly high in saturated fat, which is common in animal products but rare for plant foods. Saturated fat raises LDL cholesterol and is associated with atherosclerosis and increased risk for heart disease, which is the #1 killer in the United States.

The American Heart Association recommends no more than 5-6% of calories from saturated fat. So, for a 2,000 calorie diet, that’s about 13 grams of saturated fat per day.²

How can coconut oil be put up on such a pedestal when it clearly has health implications? You have to read carefully who conducts studies, if there’s money behind the funding with conflicts of interest, and what the subject is being compared to. For example: coconut oil is worse for you than beef fat but it’s not as bad as butter. Studies have been done putting coconut oil and butter head-to-head with unsurprising results: those consuming butter had a higher LDL cholesterol than those consuming coconut oil.³ Okay, so coconut oil was less bad than butter but is that really where we want to set the bar for health? Just because coconut oil isn’t as unhealthy as butter doesn’t mean it’s healthy. You could turn around and do the same thing with beef fat by comparing it to coconut oil, then state that beef fat is a healthier choice. Sure, beef fat doesn’t raise LDL cholesterol as much as coconut oil, but does that mean it’s good for you? No. The fact of the matter is, no matter what you compare it to, coconut oil (along with butter and beef fat) is extremely high in saturated fat and raises LDL cholesterol. It’s comparing rotten apples to rotten apples — they’re all bad.

But, it’s a medium chain-triglyceride?!

Those in team pro-coconut oil will argue that it’s comprised of medium-chain triglycerides, which is healthier than the longer-chain triglycerides found in meat and dairy. The problem with this statement is that coconut oil is only 10-13% medium-chain triglycerides (MCT). Stating that coconut oil is a medium-chain triglyceride is a misconception because only a very small percentage is made up of MCT. Coconut oil is mainly comprised of lauric and myristic acid, which does raise LDL cholesterol. Lauric acid actually acts like a long-chain fatty acid and not like a medium-chain fatty acid.⁴

Studies have shown that swapping out coconut oil for another plant-based oil would reduce risk for cardiovascular disease.⁵ Or better yet, use a non-stick pan with no oil! It truly is an easy switch, coconut oil isn’t that amazing and certainly not worth dying for.

Okay, what’s the good news?

Coconut oil isn’t the enemy in every aspect! Coconut oil is very nourishing for the largest organ of the body — your skin! Coconut oil is very moisturizing and has anti-bacterial and anti-microbial properties, making it a soothing topical oil.

Barrier Function

Coconut oil improves the barrier function of the skin. The barrier function is located in the outermost layer of the skin, the stratum corneum, and is an important protective mechanism (like a pliable suit of armor) that keeps water in and toxins and bacteria out. The skin’s barrier function helps prevent transepidermal water loss (TEWL), which is moisture that is evaporated through the skin. Improving the barrier function can help the skin retain moisture, which helps prevent dry skin and premature aging. A healthy barrier function helps reduce inflammation, including skin conditions such as atopic dermatitis.⁶ ⁷

Wound Healing

Coconut oil may help with wound healing by promoting collagen turnover and increasing antioxidant activity. The anti-bacterial and anti-microbial properties help prevent infection, which also speeds up the healing process.⁸

Will coconut oil clog pores?

Yes! The comedogenic scale (how likely something will clog pores) ranges from 0-5. A 0 rating means it won’t clog pores at all and a 5 rating meaning that it’s extremely likely to clog pores. Coconut oil is rated at 4. I love making coconut oil-based body creams but I never use it for any of my facial lotions!

I see articles boasting coconut oil’s ability to help with acne. Sure, the anti-bacterial and anti-inflammatory properties could be really great for battling acne…except for the fact that it clogs pores. So, using coconut oil on acne-prone skin could very well be a moot point and I certainly wouldn’t risk it if you’re already battling acne. Stick with oils and butters that are rated a 0 or 1 on the comedogenic scale to be safe. A few of my favorites are: shea butter, argan oil, hemp seed oil, and sunflower seed oil.

What type of coconut oil is best?

If you’re making skin products, organic virgin cold-pressed unrefined coconut oil is better than a refined coconut oil. Less processed is better because it retains the most nutrients, such as vitamins and antioxidants.

Want to make your own coconut-based body lotion?

People are always amazed when they find out I make my own lotions but it’s actually very easy! Once you have all the ingredients and the few tools needed (like a scale and stick blender) the process of making the lotion is simple. Try my Nourishing Body Lotion Recipe here!

Jar of body lotion — Nourishing Body Lotion

Bottom line

Coconut oil isn’t either a good or a bad thing, it’s both. It’s nourishing for skin on the outside but potentially artery-clogging on the inside. With heart disease being the #1 killer in the United States, I’ll keep using coconut oil outside of my body exclusively!