To coco or not to coco? Coconut oil is one of many hotly debated food topics, just like butter vs margarine. Its presence seems to be growing so rapidly. What used to be found in the darkest corner of a health food shop is now found at eye level in major supermarkets. I even spotted it on the shelf today at one of my favourite nut shops at the South Melbourne Market. But where has all the hype come from and does it live up to its so called health benefits? I called on Deakin University student Felicity Curtain to literally chew the fat on this ever-so-fascinating, solid-at-room-temperature tropical oil.

Felicity is in her final year at Deakin University, studying a Bachelor of Food Science and Nutrition, and has great hopes to continue studies within the nutrition and dietetics field in the future. In her studies she has developed a great interest in the effects of food on disease prevention and treatment, particularly cancer and mental health, as well as functional foods that may provide additional nutritional benefit. With a huge passion for encouraging healthy eating and dispelling food myths, Felicity one day hopes to work in clinical dietetics or private practice.
Connect with Felicity on LinkedIn
Felicity is in her final year at Deakin University, studying a Bachelor of Food Science and Nutrition, and has great hopes to continue studies within the nutrition and dietetics field in the future. In her studies she has developed a great interest in the effects of food on disease prevention and treatment, particularly cancer and mental health, as well as functional foods that may provide additional nutritional benefit. With a huge passion for encouraging healthy eating and dispelling food myths, Felicity one day hopes to work in clinical dietetics or private practice.
Connect with Felicity on LinkedIn
Coconuts seem to be popping up left, right and centre as the latest health trend. Coconut oil in particular has attracted a large vegan following, as its rich buttery taste and texture offer an alternative to animal fats such as butter. Just a quick Google search of the fruit results in thousands of results - coconut water, coconut oil, coconut milk. In all its forms, coconut is being heralded as this year’s new superfood. However, for all the claims that it can solve a multitude of health ailments - everything from boosting metabolism to beating stress and lowering cholesterol - is the humble coconut really everything it’s cracked up to be?
How does it differ from other oils?
The main characteristic that sets coconut oil aside from other vegetable or seed oils on the market is its solid state at room temperature. Basic chemistry tells us this is due to the saturated carbon bonds – that’s right, it’s a saturatedfat, the kind we’re told to limit in order to avoid high cholesterol and an increased risk of heart disease! A tablespoon of the stuff can contain up to 12g of saturated fat, over half an adult’s recommended daily intake. With this in mind, it’s fairly obvious that in high amounts coconut oil could be detrimental to one’s health, and it may be no surprise that the Dietitians Association of Australia (DAA), the World Health Organisation (WHO), and the Heart Foundation recommend avoiding or at least limiting its use. However, the oil differs from typical saturated fatty acids in that it contains mainly medium chain fatty acids, which are said to be more easily absorbed than their more common long chain counterparts as they do not require hydrolysis before transportation to the liver.
Many shonky reports exist singing coconut oil’s praises, with a substantial portion of articles originating from websites promoting and selling the product. A large number of these claims are based on the premise that countries that traditionally consume the oil, such as Sri Lanka or the Philippines, have historically lower incidences of heart disease. Read more here. However, many other contributing factors need to be considered here: genetics, physical activity, and most importantly the overall diet of these populations – which presumably would have been low in meat and processed foods, and very high in vegetables and rice – have all likely influenced this statistic.
Not all reports on coconut oil are so unreliable. In fact, there have been some reputable studies that have demonstrated that it does exhibit some health benefits. However, to find these, you’ll need to sift through dozens of much more suspect claims, and even many genuine findings require further study and investigation before they can be considered reliable.
The oil’s main benefit is said to be due to the medium chain fatty acids, which, being easily absorbed, supposedly surpass the transition into cholesterol. A 2008 study compared the effects of long chain fatty acids – commonly found in animal products – and their medium chain counterparts on weight loss, finding that diets supplemented by medium chain fatty acids had more success. However, whether or not this adversely affects the ‘unhealthy’ (LDL) and ‘healthy’ (HDL) cholesterol ratio is uncertain and hotly debated. Professor Andrew Sinclair, Chair of Nutrition Science at Deakin University and Senior Associate editor of the journal Lipids, is not convinced: “Although the composition of coconut oil is quite different to other oils, there’s no evidence to support the idea it will help you lose unwanted weight.
Researchers from Oxford University have discovered a link between coconut oil consumption and the reduction of symptoms in Alzheimer’s sufferers. Though this effect is only short term, it’s said it comes as a result of ketones produced by the fatty acids in the oil, which act as an alternative energy source for the brain, with its inability to metabolise glucose. However, the Alzheimer Society of British Columbia remains dubious, emphasising that for the moment the theory is just that – a theory, and one that requires extensive further research to be fully substantiated.
Animal studies have suggested that coconut oil may reduce bone loss from osteoporosis – however, causing significant weight gain in the process! This is said to be due to the polyphenol content in coconut oil, which encourages antioxidant activity. While this may be good news to sufferers of osteoporosis, it does nothing to justify coconut oil’s “superfood” status.
In fact, the only area where coconut oil shows unquestionable results is in the kitchen. There is a clear advantage of cooking with coconut oil, which, with its high smoke point, can be brought to a higher temperature before breaking down, avoiding flavour deterioration and potentially harmful free radical production. Additionally, it imparts a nutty flavour and appealing texture to many kinds of cooking. In culinary terms, at least, coconut oil can be a useful addition.
So it appears that, despite some overblown praises, more research is required before we can begin recommending this oil as an alternative to other oils. From a nutritional perspective, coconut oil is mainly made up of saturated fats, containing more than in butter, while olive and canola oil are predominantly monounsaturated. The health benefits of these oils are well known and researched, and can result in decreased inflammation and obesity amongst many other advantages. In terms of the hip pocket, coconut oil is also a costlier choice: at around $2 per 100g, it works out to almost double the price of the trusty olive oil and a whopping four times the price of canola and other vegetable oils.
So which is the better choice?
From the best evidence we have available, coconut oil is yet to be well substantiated in science as a better alternative. Coconut oil could certainly have a place in your pantry, just like butter in your fridge, providing it is used in small,infrequent amounts. However, other than for the sensory characteristics, my pick would be to leave the coconut oil on the shelf. Not only will your wallet feel fuller, but the negatives of consuming high levels of unhealthy fats outweigh the potential positive outcome that could otherwise be achieved by an overall healthy diet!
Editor's note:
Thanks Felicity, what a well researched article. I love your final comment about maintaining an overall healthy diet. While many people are on the search for that one miracle food, the truth is, nothing beats a well balanced, nutrient-rich diet. I'd love to hear what our readers think too. Have you used coconut oil and if so, what do you use it for?
Thanks Felicity, what a well researched article. I love your final comment about maintaining an overall healthy diet. While many people are on the search for that one miracle food, the truth is, nothing beats a well balanced, nutrient-rich diet. I'd love to hear what our readers think too. Have you used coconut oil and if so, what do you use it for?