Caloric & Nutritional Information On Coconut Oil

Coconut oil has stirred up a buzz in the health industry for claims that it may help with weight loss, decrease low-density lipoprotein cholesterol and improve a host of other diseases and health problems. Yet it can be confusing to understand how oil consisting primarily of saturated fat, which we have long been warned to consume less of, is suddenly a healthy cure-all.

Coconut Oil Basics

Coconut oil is a tropical vegetable oil that is extracted from the dried fruit of the coconut palm. Each 1 tbsp. of coconut oil contains 117 calories and 13.6 g of fat, which is primarily saturated. Coconut oil contains more saturated fat per serving than both butter and lard. However, not all saturated fats are created equal. Coconut oil is comprised of medium-chain triglycerides, while other saturated fats, such as butter and lard, are comprised of long-chain triglycerides. According to Bruce Fife, author of "Eat Fat, Look Thin," the length of the molecule determines how the fat is metabolized. Although there is conflicting research, Fife claims that because MCTs are metabolized more efficiently than LCTs, their ability to cause harm in the body is decreased.

Benefits of Coconut Oil

Fife says coconut oil has been used to treat infections, diabetes, heart disease and thyroid conditions for centuries. A study published in the September 2004 issue of "Clinical Biochemistry" found that coconut oil lowered both lipid levels and LDL oxidation in rats. The researchers suggested that these reductions were due to the level of polyphenols, an antioxidant found in the oil. While coconut oil may have some benefits, until more research is done it is important to keep in mind the general guidelines for dietary fat intake. The American Dietetic Association advises you to limit consumption of saturated fats, such as those found in tropical oils, fatty meats and high-fat dairy products.

Coconut Oil and Weight Loss

While there have been many claims regarding coconut oil and weight loss, the research shows mixed results, notes MayoClinic.com. It is widely accepted that foods containing a higher fat content can keep you satisfied longer. Fife says that you're more likely to feel full sooner and eat less at the next meal if you include fats in your diet. Although including a small amount of coconut oil in your diet probably won't cause harm, it may not be an ideal weight loss strategy due to the high caloric density.

Using Coconut Oil

Fife recommends his patients consume 3 tbsp. of natural coconut oil daily. You can use it to stir-fry foods, in salad dressings, drizzled on top of foods or you can drink it from the bottle. Canned coconut milk also contains coconut oil, and you can use this as a substitute for milk in recipes or as a beverage. With its moisturizing effect, coconut oil can be helpful for soothing dry skin, and it often used to treat psoriasis, a skin condition characterized by dry, itchy, flaky skin.

The Bottom Line

While there is no reason to exclude coconut oil from your diet, research that supports adding coconut oil as a weight-loss aid or health supplement is also limited. As with all fats and oils, moderation is key. Most of the fat in your diet should come from healthy unsaturated fats, such as those found in liquid vegetable oils, nuts, seeds and omega-3 found in fatty fish. Until more definitive research is done, follow the general guidelines for fat consumption.