Coconut oil has gained significant popularity, marketed as an antimicrobial, antibacterial, and anti-inflammatory superfood. Devotees incorporate it into daily routines, from coffee to oral hygiene. However, nutritionists emphasize a more nuanced view, highlighting both potential benefits and significant drawbacks.
Registered nutritionist Grace Kingswell notes that while coconut oil is rich in medium-chain triglycerides (MCTs), these fatty acids are rapidly converted into energy by the liver and can be used by the brain. Research suggests potential short-term cognitive benefits from MCTs, including for individuals with dementia. Coconut oil also contains Vitamin E, beneficial for skin and hair, and Vitamin K, important for blood clotting.
Despite these aspects, a Harvard professor has called it "one of the worst foods you can eat," citing research that indicates coconut oil raises both HDL (good) and LDL (bad) cholesterol. With approximately 117 to 120 calories per tablespoon, it is almost pure fat. Its saturated fat content is notably higher than butter, raising concerns about potential contributions to heart disease risk. Kingswell advises caution, suggesting that while not inherently bad, its high saturated fat content makes it unsuitable for daily consumption in large amounts, such as adding it to coffee.
Cooking and Oral Health
For cooking, coconut oil's high saturated fat content makes it chemically stable and safe for high-temperature use. Kingswell explains that its robust structure does not degrade easily when heated, unlike more volatile unsaturated oils like olive oil, which can release toxic by-products if heated above their smoke point. This makes coconut oil a viable alternative for cooking and baking, especially when cost and stability are considerations.
In terms of oral hygiene, the practice of "oil pulling" with coconut oil has gained traction. Kingswell supports this practice, explaining that coconut oil's lauric acid possesses antimicrobial and antibacterial properties that can help balance oral bacteria. Studies have shown that oil pulling with coconut oil can reduce plaque and improve gum health, potentially alleviating symptoms of gingivitis due to its anti-inflammatory effects. However, it is recommended as a supplement to, not a replacement for, regular brushing and flossing.
Debunking the 'Bulletproof Coffee' Trend
The trend of "bulletproof coffee," which involves adding tablespoons of fat like coconut oil or butter to coffee, is met with skepticism by experts. Proponents claim it aids weight loss and maintains ketosis. Kingswell states there is no evidence to support these claims, noting that the fat is best absorbed when consumed with nutrients from food, rather than on an empty stomach. She suggests that a diverse, nutrient-rich meal provides greater health benefits than replacing breakfast with a high-fat coffee drink.