Both coconut oil and fish oil contain fats, but they contain different types of fats. Coconut oil is one of the few plant sources to contain saturated fats. Fish oil contains mostly polyunsaturated fats called omega-3 fatty acids. Omega-3 fatty acids have a number of health benefits proven in clinical trials, including lowering cholesterol and decreasing the risk of heart disease. Producers of coconut oil make similar claims, but the claims lack clinical proof in human studies.
Fish Oil
Fish oil contains two omega-3 fatty acids, DHA and EPA. The omega-3 fatty acids in fish oil have shown benefit in lowering lipid levels, decreasing atherosclerosis and lowering blood pressure. Fish oil may also decrease inflammation, which can benefit blood vessels. Decreasing inflammation also benefits people with rheumatoid arthritis and other autoimmune diseases. Omega-3 fatty acids may also reduce the risk of developing macular degeneration and dry eye syndrome as well as certain types of cancers, including colon, breast and prostate cancers.
Coconut Oil
Most fats consist of a mixture of saturated and unsaturated fats. Coconut oil contains 2 percent polyunsaturated fat, 12 percent monounsaturated fat and 86 percent saturated fat. The type of saturated fat in coconut oil consists of medium-chain triglycerides, called MCTs for short. Around 50 percent of the saturated fat is lauric acid. In an Indian clinical trial involving rats, reported in the September 2004 issue of "Clinical Biochemistry," coconut oil administered for 45 days reduced total cholesterol, triglycerides and low-density lipoprotein while raising high-density lipoprotein, the "good" cholesterol.
Fat Types
All fats have the same number of calories, 9 calories per gram. Saturated fats harden at room temperature, while unsaturated fats remain liquid. Saturated fats tend to raise cholesterol levels, according to the University of Utah Cooperative Extension, while unsaturated fats lower lipid levels. A Harvard study reported in the June/December 2004 "Philippine Journal of Coconut Studies" found that in healthy males, coconut oil raised HDL and did not raise LDL or triglycerides, as would be expected after a dietary increase in saturated fat. The MCTs in coconut oil appear to have different effects than other saturated fats.
Considerations
The health claims for coconut oil are largely unproven and need further human studies. While coconut oil may be better for you than other saturated fats, there's no proof that it's as good for you as unsaturated fats like omega-3 fatty acids. The Harvard study showed no increase in healthy men with normal cholesterol levels, but studies on coconut oil's effects on people with high cholesterol or heart disease are also needed.
References
- Harvard Health Publications; Ask the Doctor: Coconut Oil; May 2011
- "Philippine Journal of Coconut Studies"; Comparative Study of Coconut Oil, Soybean Oil and Hydrgenated Soybean Oil; D. Norton, et al.; June/December 2004
- Utah State University Cooperative Extension: Fat and Cholesterol; Georgia C. Lauritzen, Ph.D
- "Clinical Biochemistry;" Beneficial Effects of Virgin Coconut Oil on Lipid Parameters and in Vitro LDL Oxidation; K. Nevin, et al.; September 2004
- University of Maryland Medical Center: Omega-3 Fatty Acids; Steven Ehrlich; June 2009
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