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Judy Seybold, MS, RDN, LD, CLC
Chief Nutrition Officer

Coconut Oil Is Good for You: Fact or Myth?

Interest in coconut oil is surging. That’s because Angelina Jolie, Blake Lively, and a growing number of celebrities recommend using coconut oil for its purported health benefits. These include improved cognitive function, increased metabolism with weight loss, slowed aging, smooth hair, and skin health. Before you become part of the surge, however, know the facts beyond the hype.

Coconut oil comes, as you can guess, from coconuts. The two main types of coconut oil, copra oil and virgin coconut oil, have similar fatty acid content, but differ in nutrients. Virgin coconut oil contains higher amounts of vitamin E and bioactive compounds such as polyphenols, as well as a more tropical taste. These components have been associated with the positive health benefits. In fact, all the touted benefits are grounded in some truth, but have yet to be proven by large clinical trials.

You're probably thinking: “Coconut oil is high in saturated fat, so how is this a health benefit?” It is higher in saturated fat, and solid at room temperature, which is the type of fat nutritionists typically say to avoid. But coconut oil has a unique composition. Some research points to this oil being rich in medium-chain fatty acids called MCTs, which behave differently in the body from other saturated fats by raising good fats in the blood.

That said, coconut oil does not achieve the same heart-healthy benefits you get from using other plant-based liquid oils like olive, avocado or canola oils to replace the saturated fats in your diet. This means always choose liquid fats first when seeking to eat heart healthy. If you cook with coconut oil to seek a tropical flavor, it likely has a neutral impact on heart health.

To get the most out of coconut oil, make sure to choose organic, virgin coconut oil rather than refined versions. Sifter can help!

  1. Start by typing coconut in the search field and selecting "Coconut Oil."
  2. Under Lifestyle Diets, select Organic. Choose your favorite!

updated June 2024