Coconut Oil: Superfood or Saturated Fat Disaster?

WHAT COCONUT OIL ACTUALLY IS

Coconut oil is 92% saturated fat. For comparison, butter is 63% saturated fat and olive oil is 14% saturated fat.

That 92% number is important because saturated fat has been linked to increased LDL cholesterol (the "bad" cholesterol) and cardiovascular disease risk in hundreds of studies over decades.

But coconut oil isn't just any saturated fat. About 50% of its fat content is lauric acid, a medium-chain triglyceride (MCT) that behaves slightly differently in your body than the long-chain saturated fats found in butter and beef.

This is where the confusion starts. The wellness industry latched onto MCTs as the reason coconut oil is "different" and "healthy." The cardiology community points to the 92% saturated fat and says "still raises cholesterol, still risky."

Both sides have data. Let's look at what actually happens in your body.

WHAT THE RESEARCH ACTUALLY SHOWS

Study finding #1: Coconut oil raises LDL cholesterol.

Multiple randomized controlled trials show coconut oil increases LDL cholesterol by 10 to 15% compared to unsaturated oils like olive oil or canola oil. This is consistent and replicated. Higher LDL cholesterol is associated with increased cardiovascular disease risk.

This is why the American Heart Association advises against using coconut oil regularly. The saturated fat content raises cholesterol. Full stop.

Study finding #2: Coconut oil also raises HDL cholesterol.

Unlike butter, coconut oil raises both LDL (bad) and HDL (good) cholesterol. Some researchers argue this maintains a favorable cholesterol ratio. Others argue that raising LDL at all is problematic regardless of HDL changes.

The jury is still out on whether the HDL increase offsets the LDL increase. Most cardiologists say it doesn't fully compensate.

Study finding #3: MCTs have modest metabolic effects.

Medium-chain triglycerides are absorbed and metabolized differently than long-chain fats. They go straight to the liver and can be used for immediate energy rather than stored as fat. Some studies show modest increases in energy expenditure and fat oxidation.

The problem? These effects are small. We're talking an extra 50 to 100 calories burned per day at most. Not enough to cause meaningful weight loss. And coconut oil is only about 50% MCTs, not 100%.

Study finding #4: No evidence for Alzheimer's prevention.

The claim that coconut oil prevents or treats Alzheimer's is based on the theory that ketones produced from MCTs can fuel brain cells when glucose metabolism is impaired. Small preliminary studies showed some promise, but larger trials have not confirmed benefits. The Alzheimer's Association does not recommend coconut oil as a treatment or prevention strategy.

Study finding #5: Antimicrobial properties are real but limited.

Lauric acid does have antimicrobial and antiviral properties in test tubes. Whether eating coconut oil translates to meaningful immune benefits in humans is unclear. The doses used in studies are often much higher than what you'd get from dietary coconut oil.

THE HONEST COMPARISON

Let's compare coconut oil to other common fats based on what they do to your cholesterol and inflammation markers.

Olive oil (mostly monounsaturated fat):

• Lowers LDL cholesterol

• Reduces inflammation

• Linked to reduced cardiovascular disease risk

• Winner for heart health

Avocado oil (mostly monounsaturated fat):

• Similar to olive oil

• Lowers LDL cholesterol

• High smoke point, good for cooking

• Winner for heart health

Butter (63% saturated fat):

• Raises LDL cholesterol significantly

• No HDL benefit like coconut oil

• Worse than coconut oil for cholesterol

Coconut oil (92% saturated fat with MCTs):

• Raises LDL cholesterol moderately

• Also raises HDL cholesterol

• Better than butter, worse than olive oil

• Sits in the middle

Canola oil (mostly monounsaturated and polyunsaturated fat):

• Lowers LDL cholesterol

• Neutral inflammation effects

• Better for heart health than coconut oil

The ranking from best to worst for cardiovascular health: Olive oil and avocado oil at the top, canola oil next, coconut oil in the middle, butter and lard at the bottom.

Coconut oil is not the worst choice. But it's definitely not the best choice if heart health is your priority.

WHO COCONUT OIL WORKS FOR

Coconut oil makes sense if you're vegan or avoiding dairy and need a solid fat for baking. Coconut oil is plant-based and mimics butter's texture in recipes. Use it for this purpose if needed.

It works if you prefer the flavor in certain dishes. Coconut oil adds a subtle coconut flavor that works well in Thai, Indian, or tropical-inspired cooking. If you're making curry or stir-fry and want that flavor profile, go ahead.

It works occasionally for high-heat cooking. Coconut oil has a relatively high smoke point (350°F for unrefined, 450°F for refined), making it stable at high temperatures. But so does avocado oil with better cardiovascular effects.

And it works if you simply enjoy it and use it in moderation. One tablespoon of coconut oil in your occasional baking or cooking isn't going to ruin your health.

Coconut oil does not work as a daily staple fat if you have high cholesterol, family history of heart disease, or existing cardiovascular risk factors. In those cases, stick to olive oil, avocado oil, or other unsaturated fats.

It doesn't work for weight loss despite marketing claims. The metabolism boost is negligible. Coconut oil has the same 120 calories per tablespoon as any other oil. You won't lose weight eating more fat, regardless of the source.

And it doesn't work in your coffee daily for "bulletproof" benefits. You're adding 120+ calories of saturated fat to your morning for minimal metabolic benefit while potentially raising your LDL cholesterol over time.

THE BIGGEST MISTAKES PEOPLE MAKE

The first mistake is thinking coconut oil is a superfood you should eat daily in large amounts. Putting it in coffee, smoothies, cooking with it exclusively, and eating spoonfuls for "health benefits" gives you excessive saturated fat intake without clear health advantages.

The second mistake is avoiding coconut oil entirely because you think it's poison. It's not. Using it occasionally for flavor or in baking isn't going to harm you. The dose matters.

The third mistake is replacing all your olive oil with coconut oil because an influencer said so. Olive oil has decades of research supporting cardiovascular benefits. Coconut oil has conflicting research and raises LDL cholesterol. This swap worsens your health outcomes.

The fourth mistake is believing the Alzheimer's prevention claims without evidence. If you or a family member has Alzheimer's, work with doctors on evidence-based treatments, not unproven dietary interventions.

The fifth mistake is using unrefined coconut oil for everything because it's "less processed." Unrefined has a lower smoke point and stronger flavor. Refined coconut oil is fine and more versatile.

WHAT TO USE INSTEAD

For everyday cooking, sautéing, and salad dressings, use extra virgin olive oil. It has the most robust evidence for health benefits, tastes great, and works for most cooking applications.

For high-heat cooking like searing or roasting above 400°F, use avocado oil or refined coconut oil. Both have high smoke points and remain stable at high temperatures.

For baking when you need solid fat, use coconut oil or grass-fed butter depending on your dietary preferences. Both work structurally in recipes.

For anti-inflammatory benefits and omega-3 intake, include small amounts of flaxseed oil or walnut oil in dressings (don't heat these).

The strategy is simple: Use olive oil as your default. Use avocado oil for high heat. Use coconut oil occasionally for flavor or specific recipes. Don't obsess over it either way.

THE REAL TRUTH ABOUT COCONUT OIL

Coconut oil is not a superfood. It's not a disaster. It's a high-saturated-fat oil with modest unique properties that don't overcome its cholesterol-raising effects.

The wellness industry oversold it because it's trendy, natural, and plant-based. These are marketing advantages, not health advantages.

The medical community warns against it because the saturated fat content raises LDL cholesterol consistently across studies. This matters for cardiovascular disease risk.

The boring truth? Use it occasionally for flavor or baking. Don't make it your primary cooking oil. Don't put it in your coffee daily. Don't eat spoonfuls for "health benefits."

Olive oil remains the gold standard for everyday use. Avocado oil works great for high heat. Coconut oil fits occasionally in specific contexts.

That's it. No drama. No superfood claims. No fearmongering. Just a realistic, evidence-based approach to a overhyped ingredient.

ONE MORE THING YOU CAN DO THIS WEEK

Don't throw out your coconut oil tomorrow and don't start using it daily either.

Just do one thing this week: Check what you're currently using as your primary cooking oil.

If it's coconut oil for everything, switch to olive oil as your default. Save coconut oil for occasional recipes where you actually want that flavor.

If you're avoiding coconut oil entirely, relax. Using it occasionally in baking or curry won't harm you.

If you're putting it in your coffee daily, stop. You're consuming 120+ calories of saturated fat for negligible benefits. Just drink coffee.

One small adjustment. Better health outcomes. No obsessing required.

Here's to cutting through the oil confusion!

Sarah

P.S. - The single most important thing? Coconut oil isn't special enough to eat daily and isn't dangerous enough to completely avoid. Use olive oil as your default. Use avocado oil for high heat. Use coconut oil occasionally when you want the flavor. That's the entire strategy. The Bundle gives you exact guidance on which oil to use in every recipe so you never have to wonder again.