Coconut oil is high in saturated fat and has been treated as an "unhealthy" fat, which dietitians often suggest people to avoid.

However, in recent years, there are overwhelming claims/ advertisements of the advantages of coconut oil in various aspects such as "the healthiest edible oil in the world", "no increase in cholesterol level and helps to prevent heart diseases" and also "lose weight, enhance bowel movement, relieve stress".

After these articles and news are published, coconut oil becomes popular. Some people even eat supplement or health food of coconut oil.

Why does coconut oil suddenly change from "negative" to "positive"?

Regarding the claims that coconut oil is healthy, most of them are related to the Medium Chain Triglyceride (MCT) in the oil. Coconut oil contains up to 85% saturated fat, in which most of them are Lauric Acid which is MCT composed of 12 carbon. Survey indicates that the metabolism of MCT is different from animals' long-chained saturated fat and it does not affect human health like animal fat. The survey further extends different health functions of MCT, e.g. it is more digestible and consumable by human body and makes fat less likely to be stored in our body. It can also increase fullness and enhance fat burning and weight loss.

But the fact is that there is still no medical conclusion to support these claims.

Moreover, like any other fat, coconut oil is high in calories, excessive intake will lead to overweight. Therefore, no matter what kind of fat, even olive oil, which is widely regarded as "good fat", intakes should be well controlled. Yet, on the other hand, there is survey stating that Lauric Acid in coconut oil increases the risk of developing heart diseases.

Since there are contradictions on the survey results, why don't we wait until there are further medical statistics and eat wisely?!

Regarding the effects of coconut oil such as "anti-cancer, enhance bowel movement, anti-stress, prevent osteoporosis, control blood sugar level, improve skin condition, etc.", there are insufficient scientific prove to support these saying.

To improve health, we cannot rely solely on a particular kind of food. Keeping a balanced diet is the key to absorb multiple nutrients and maintain good health. Therefore, dietitians suggest not to substitute plant oil with coconut oil or increase intake of it before there is further scientific prove about the advantages of coconut oil.

Harriet Chan
Registered Dietitian
MSL Nutrition Centre