Are Coconut Oil and Refined Coconut Oils healthy choices?

With all of the new internet hype around coconut as a miracle cure for almost everything, there has been an influx of coconut products for sale in the grocery stores.  In addition, recipes using coconut oil are flying around the internet especially on blogger sites touting healthy foods.

In addition to there is a push for everyone to choose healthy plant based oils and coconut is a plant.  So why is coconut oil not a healthy choice?

Coconut oil is a plant-based fat that is about 90% saturated, higher than butter or the fat associated with meats, and much higher than other plant-based fats such as olive oil or canola oil. Lipids or fats that are high in saturation are considered unhealthy choices because they tend to raise LDL ‘bad’ cholesterol levels in the blood which increases the risk of heart disease. 


This chart shows the amount of saturated fat the different oil have.  The American Heart Association recommends aiming for a dietary pattern that limits saturated fat to 5% to 6% of calories, or about 13 grams of saturated fat per day (from all sources) for a 2,000 calorie-a-day diet.  We should use Olive Oil or Canola Oil for most of our cooking.  The Academy of Nutrition and Dietetics recommends the use of coconut oil in moderation.

What about refined coconut oil, is that a healthier choice?  As fruits or seeds are pressed to release oils, certain impurities such as proteins, carbohydrates, phenolics and unwanted flavor compounds can end up in the oils. These ‘impurities’ are not harmful, but they can limit the shelf life of the product.  Refining of oils removes impurties and stabilizes the oil, but does not create a healthy(ier) product.  The bottom line: for heart-health, limit your intake of coconut oil and other saturated fats and oils.

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