Glad you asked. Now we know that eating fat doesn’t necessarily mean being fat: It’s far more nuanced. As a doctor, I’m fascinated by longevity and how dietary fat affects our bodies. One thing that makes coconut oil unique is that it contains medium-chain triglyceride oil or MCT oil, and MCTs are like super fuel for your cells. Your cells burn these MCTs for energy while storing very little of them as fat, boosting metabolism and supporting your immune system in the bargain. They also help you burn fat. One study1 found MCT oils help reduce body fat and triglycerides better than omega-6 vegetable oils. After eight weeks, the MCT-oil group lost more weight, body fat, and subcutaneous fat while experiencing a 15 percent drop in triglycerides and LDL (“bad” cholesterol). As MCT-rich coconut oil becomes more popular, you might be concerned about its high amounts of saturated fat and potential to raise cholesterol. As a doctor, I constantly tell patients that high cholesterol can become a problem when labs yield abnormal results, so I understand your concern. Studies show saturated fat raises LDL, yet it also raises HDL (“good” cholesterol). On the other hand, sugar lowers HDL2. Ultimately, the ratio of total cholesterol to LDL cholesterol3 better predicts heart attacks than LDL on its own. Coconut oil can contain up to 40 percent saturated fat, yet interestingly, countries with the highest intakes of coconut oil have the lowest rates of heart disease4. While some research5 shows coconut oil contains higher amounts of saturated fat and does increase total cholesterol, those amounts do not increase our heart attack or stroke risk. In fact, one study6 among lean, heart-disease- and stroke-free Pacific Islanders who consumed up to 63 percent of their calories from coconut fat found total cholesterol rose but so did their “good” HDL. Other studies find lipid profiles improve7 on high-fat diets containing coconut oil. Researchers found saturated fat from coconuts was not the culprit that negatively affected cholesterol profile. Instead, the coconut oil’s overall effect raised HDL while lowering triglycerides and small LDL cholesterol particles, which is definitely a good thing. Don’t be afraid of saturated fat, but get it from healthy sources like coconut and grass-fed beef, which automatically edges out unhealthy sources. Likewise, total cholesterol does not accurately predict heart disease or stroke. Inflammation becomes the culprit for most diseases, and coconut oil is highly anti-inflammatory. If you still have high cholesterol, ask your doctor the right questions, and most importantly, get the right tests. Request a particle-size test to check for particle size and number. Other cholesterol tests are simply outdated. A routine, regular cholesterol test won’t reveal particle size. Simply put, the real villain that robs our health and increases our waistlines is sugar and anything that breaks down to sugar like refined carbohydrates. Quality fats like coconut oil and more anti-inflammatory omega-3 fats help edge out those sugars and inflammatory omega-6 fats. Combine healthy fats with a whole, low-processed-foods diet, and you have an effective strategy to normalize cholesterol while reducing your risk for heart disease, obesity, type 2 diabetes, and numerous other chronic conditions. With a healthy, whole foods diet, saturated fat should not be a problem. If you’re interested in learning more, I dive deep into the benefits of coconut oil and saturated fat while busting cholesterol and other myths in my book Eat Fat, Get Thin. A cutting-edge nutrition deep dive taught by 20+ top health & wellness experts
