Coconut oil generates more contradictory health claims than almost any other food. Search online and you’ll find it praised as a superfood that cures everything from obesity to Alzheimer’s disease. Read a cardiology journal and you’ll see warnings about its saturated fat content. The truth sits somewhere in the middle, though perhaps not where you’d expect.

I’ve spent time looking at the actual research on coconut oil, and I’ve noticed that many popular claims don’t hold up to scrutiny. Some myths exaggerate the dangers, while others wildly oversell the benefits. Here’s what the evidence actually says about six common misconceptions.

Myth 1: Coconut oil causes heart disease because it’s saturated fat

This is probably the most frequently repeated claim about coconut oil, and it deserves careful examination.

The reasoning goes like this: saturated fat raises LDL cholesterol, high LDL cholesterol increases heart disease risk, coconut oil contains saturated fat, therefore coconut oil causes heart disease. It sounds logical, but nutrition science rarely works in such neat syllogisms.

A 2016 study published in the British Medical Journal followed over 73,000 participants and found that specific saturated fatty acids behave differently in the body [1]. The medium-chain fatty acids found in coconut oil, particularly lauric acid, don’t follow the same metabolic pathways as the long-chain saturated fats in red meat.

A controlled trial involving hundreds of coronary heart disease patients compared coconut oil to sunflower oil over two years. The researchers found no difference in cardiovascular events or lipid-related outcomes between the groups [2]. This doesn’t prove coconut oil is beneficial for the heart, but it suggests the simple “saturated fat equals heart disease” equation is too crude.

What I find interesting is that populations in the Pacific Islands and Southeast Asia who traditionally consumed large amounts of coconut showed relatively low rates of cardiovascular disease [3]. Now, there are obvious limitations to drawing conclusions from observational data across different cultures and time periods. These populations were eating whole coconut rather than extracted oil, they were more physically active, and their overall diets differed substantially from modern Western eating patterns. Still, the absence of an obvious cardiovascular disaster in coconut-consuming cultures tells us something.

My reading of the evidence: coconut oil probably isn’t as dangerous for your heart as butter or lard, but it also isn’t a health food. If heart disease runs in your family or you have elevated cholesterol, unsaturated oils like olive oil remain the safer choice.

Myth 2: Coconut oil makes you fat

Given that coconut oil contains roughly 9 calories per gram, you might assume it’s fattening. Not quite.

Coconut oil consists of approximately 64% medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs travel directly to the liver via the portal vein rather than circulating through the lymphatic system. This means they’re more likely to be burned for energy immediately rather than stored as body fat [4].

A meta-analysis examining studies on MCT consumption found that medium-chain fatty acids increase thermogenesis compared to long-chain fats [5]. Essentially, your body expends more energy processing MCTs. Another systematic review of 11 studies concluded that replacing dietary fats with medium-chain fatty acids modestly reduces body weight and body fat [6].

A 2009 study in the journal Lipids found that women consuming coconut oil showed greater reductions in waist circumference compared to those consuming soybean oil, without any other dietary changes [7]. The effect was modest but statistically significant.

However, I should note something important: the research on MCTs doesn’t translate directly to coconut oil. Coconut oil is about 47% lauric acid, which behaves somewhat differently from shorter-chain MCTs. Pure MCT oil, which contains primarily C8 and C10 fatty acids, gets absorbed directly into the portal vein at rates above 95%. Lauric acid, by contrast, gets absorbed this way only 20-30% of the time [8].

The practical takeaway: coconut oil probably won’t make you gain weight if you use it to replace other fats in your diet. But if you simply add spoonfuls of coconut oil on top of your existing calorie intake, you’ll likely gain weight just as you would with any other fat.

Myth 3: Coconut oil spikes cholesterol

This myth partly contradicts myth 1, which shows how confused the public conversation around coconut oil has become.

A cohort study of 1,839 Filipino women examined the effects of moderate dietary coconut oil intake on blood lipids. The researchers found that coconut oil consumption correlated with higher HDL (“good”) cholesterol without significantly affecting LDL (“bad”) cholesterol or triglycerides [9].

Multiple studies confirm that coconut oil does raise total cholesterol, but the increase comes primarily from HDL rather than LDL. A 2018 meta-analysis in Nutrition Reviews found that compared to non-tropical vegetable oils, coconut oil raised both LDL and HDL cholesterol, but the ratio of total to HDL cholesterol (an important cardiovascular risk marker) didn’t worsen significantly [10].

What does this mean practically? If your doctor is concerned about your cholesterol, coconut oil isn’t necessarily forbidden, but it’s not the ideal choice either. The effect on cholesterol appears relatively neutral compared to other saturated fats, but unsaturated oils like olive oil or rapeseed oil consistently show more favourable lipid profiles in research.

I’ve noticed that some health influencers claim coconut oil actively improves cholesterol. The evidence doesn’t support that claim. A more accurate statement would be that coconut oil affects cholesterol less negatively than you might expect from its saturated fat content.

Myth 4: Coconut oil is too sweet for people with diabetes

This myth seems to stem from coconut oil’s naturally sweet, coconut-flavoured taste. Some people assume that sweetness means sugar content.

Coconut oil is pure fat. It contains no sugar whatsoever and has a glycaemic index of zero. Consuming coconut oil by itself does not raise blood glucose [11].

A double-blind controlled study of 60 diabetic patients examined diets rich in medium-chain fatty acids over two weeks. The results showed no negative impact on fasting insulin or heart function. If anything, the MCT-rich diet appeared slightly beneficial, though the study was too short to draw strong conclusions about long-term effects [12].

That said, I want to be balanced here. While coconut oil itself doesn’t raise blood sugar, some research suggests that long-term consumption of coconut fat may increase insulin resistance scores [13]. The mechanisms aren’t fully understood, but it’s worth noting.

For people with diabetes or prediabetes, coconut oil isn’t harmful in moderate amounts, but it also offers no particular advantage over other cooking oils. If you enjoy the flavour, there’s no reason to avoid it, but don’t expect metabolic benefits.

Myth 5: Coconut oil goes rancid quickly

This myth is essentially backwards. Coconut oil is actually one of the most stable cooking fats available.

Oxidative rancidity occurs when fats react with oxygen, breaking down into compounds that taste unpleasant and may be harmful. Polyunsaturated fats (like those in sunflower or corn oil) are most susceptible because their molecular structure includes multiple double bonds that react readily with oxygen. Monounsaturated fats (like olive oil) are more stable. Saturated fats, which have no double bonds, are the most resistant to oxidation.

Coconut oil is over 80% saturated fat, making it exceptionally stable. At room temperature, virgin coconut oil can be stored for one to two years while retaining its original flavour [14]. Refrigerated, it lasts even longer.

The smoke point of coconut oil sits around 180°C (356°F), which is suitable for most cooking methods short of deep-frying at high temperatures. Unlike polyunsaturated oils, coconut oil doesn’t readily form harmful trans fats or oxidation products when heated [15].

This stability is actually one of coconut oil’s genuine advantages. For cooking applications where you need a fat that won’t break down easily, coconut oil performs well. It’s particularly useful in baking, where its solid texture at room temperature can create flaky pastries.

Myth 6: Coconut oil always causes digestive problems

Some people experience loose stools or diarrhoea when they first try coconut oil, which has led to warnings about digestive side effects. The reality is more individual than universal.

The digestive issues typically occur when someone consumes a large amount of coconut oil suddenly, especially on an empty stomach. Any concentrated fat can irritate the gut if you’re not accustomed to it. A tablespoon of olive oil would produce similar effects in many people [16].

The medium-chain fatty acids in coconut oil are actually easier to digest than long-chain fats for most people. They don’t require bile salts for absorption and can be processed more quickly [17]. For individuals with certain digestive conditions, including cystitis and bladder inflammation where dietary irritants are a concern, coconut oil is generally well tolerated.

The practical approach is straightforward: start with small amounts, perhaps half a teaspoon mixed into food, and gradually increase as your system adapts. Most people who experience initial digestive upset find that their bodies adjust within a week or two.

Adding coconut oil to warm drinks like coffee or milk, or incorporating it into cooked dishes rather than consuming it straight, can also reduce any initial digestive sensitivity.

The bottom line on coconut oil

After examining these myths, what can we actually say about coconut oil?

It’s not a superfood that will transform your health. It’s also not the dietary villain some cardiologists suggest. The medium-chain fatty acids it contains do behave differently from other saturated fats, which explains why some of the dire predictions about coconut oil haven’t materialised in research.

For cooking, coconut oil works well. It doesn’t break down easily at moderate temperatures and keeps for a year or two without going off. For weight management, it may offer a slight edge over other fats when used as a replacement, though nothing dramatic.

Where coconut oil falls short is in the cardiovascular department. While it’s probably not as harmful as butter, it doesn’t match the consistent benefits seen with olive oil and other unsaturated fats. If heart disease is a concern for you, unsaturated oils remain the better choice for everyday use.

The healthiest approach is probably dietary variety. Use coconut oil where its flavour and cooking properties work well, olive oil for Mediterranean-style dishes, and other oils as appropriate. No single fat is ideal for every purpose.

For more information on fats and their health effects, you might find these articles helpful:

11 benefits and side effects of coconut oil provides a more detailed look at specific health claims
Benefits and side effects of olive oil compares another popular cooking oil
Fish oil: effects and contraindications covers omega-3 fatty acids

If you’re managing a condition that involves dietary considerations, our conditions section includes guidance on interstitial cystitis and frequent urination where diet can play a role.

References

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