If you are confused about the potential benefits and side effects of organic coconut oil, you are not alone -- conflicting information on this source of fat abounds. On one hand you'll hear that coconut oil helps you lose weight and lowers your "bad" low-density-lipoprotein cholesterol, but on the other this oil is pinpointed as a saturated fat that you need to limit to keep your cholesterol in check and reduce risk for obesity.
Cholesterol
Traditional wisdom says coconut oil is a saturated fat, thus you must limit it to reduce risk for heart disease and high cholesterol. The American Heart Association recommends limiting total saturated fat intake to less than 7 percent of your daily calorie total. A 2004 "Clinical Biochemistry" study, however, demonstrates a beneficial effect on cholesterol profiles. Since it was done on rats, more research is needed to see if coconut oil has the same effect on humans. Harvard Medical School notes that coconut oil might actually raise your "good" high-density lipoprotein cholesterol and classifies coconut oil as less harmful than trans fats, but not as heart-healthy as mono- and polyunsaturated fats. Consumer Reports advises that any benefit on cholesterol profile remains unclear, and that there is no industry standard for the term "virgin" coconut oil, which is used in some studies pointing to benefits.
Obesity
Organic coconut oil may be a factor in stimulating your appetite because it is rich in medium-chain fatty acids. Such fatty acids apparently promote production of gherin, which is referred to as the hunger hormone, according to a May 2005 "Endocrinology" study. This hormone is created in your stomach and sends messages to your brain that stimulate your appetite. However, the medium-chain triglycerides in organic coconut oil also may be a weight loss aid and help prevent obesity due to the way your body metabolizes them, according to a March 2003 "Obesity Research" study.
Allergic Reactions
Coconut oil can cause allergic reactions. If you are allergic to tree nuts be especially wary and discuss coconut oil with your doctor, advises the Food Allergy and Anaphylaxis Network. Food allergy symptoms vary from uncomfortable to severe and life threatening, according to MayoClinic.com. Common symptoms include hives or itching, tingling or itching in your mouth, dizziness or lightheadedness, nasal congestion, wheezing, trouble breathing, nausea or vomiting, abdominal pain, diarrhea or a swollen mouth, tongue or throat. Food allergies also may trigger the life-threatening condition anaphylaxis which makes it difficult to breathe and may lead to shock.
Calorie Density
Even if organic coconut oil turns out to be rich in health benefits, you can get too much of a good thing. Like any fat, coconut oil has 9 calories per gram. While your body needs fat, eating too much of it in any form will raise your risk for being overweight or obese. MayoClinic.com nutritionist Katherine Zeratsky recommends limiting your fat intake to no more than 20 to 35 percent of total daily calories.
References
- American Heart Association; Know Your Fats; June 2011
- "Clinical Biochemistry"; Beneficial Effects of Virgin Coconut oil on Lipid Parameters and in Vitro LDL Oxidation; K.G. Nevin, et al.; September 2004
- "Obesity Research"; Medium-Chain Triglycerides Increase Energy Expenditure and Decrease Adiposity in Overweight Men; M.P. St-Onge, et al.; March 2003
- ConsumerReports.org; Q&A -- Virgin Coconut Oil for Lowering Cholesterol?; February 2009
- "The West Indian Medical Journal"; Fatty Acid Composition and Possible Health Effects of Coconut Constituents; D.J. Pehowich, et al.; 2000
- "Endocrinology"; Ingested Medium-Chain Fatty Acids Are Directly Utilized for the Acyl Modification of Ghrelin; Yoshihiro Nishi, et al.; May 2005
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