Many weight-loss gurus are swearing by coconut oil as a superior alternative to olive oil. But is coconut oil healthy? Is it better for you than olive oil? And does it really promote weight loss?
Bottom Line Personal asked nutrition consultant, professor and author Lisa R. Young, PhD, RDN, CDN/LDN, what we all need to know about coconut oil and how it compares to olive oil…
Coconut oil nutrition
Coconut oil isn’t one single fat but a combination of fats, 90% of which are saturated. Saturated fats are associated with elevated cholesterol, which boosts risk for heart disease.
Of late, most of the attention on coconut oil has centered around that fact that it is a medium-chain triglyceride, suggesting that, unlike other fats, it is digested in a way that boosts metabolism and promotes weight loss and overall health.
Reality: A meta-analysis of 16 studies, done by researchers at National University of Singapore and Harvard University, found that coconut oil showed no fat-reducing benefit and significantly increased LDL (“bad”) cholesterol. And like other oils, coconut oil is high in calories—one tablespoon contains about 100 calories. It also has only small amounts of antioxidants such as vitamin E and has not been shown to have strong anti-inflammatory properties. So while it’s certainly possible that future studies could show that coconut oil has some health benefits, current research doesn’t suggest that it is particularly good for you.
Olive oil nutrition
Olive oil is calorically similar to coconut oil, but it is a monounsaturated fat consisting mainly of oleic acid. Research has repeatedly shown the fats in olive oil are associated with decreased LDL cholesterol and stable or increased HDL (“good”) cholesterol levels. Because of its high levels of healthful antioxidants and polyphenols, extra-virgin olive oil (a staple of the much recommended Mediterranean diet) also may reduce inflammation, improve blood-vessel function, promote brain health and lower risk for heart disease.
Should coconut oil be avoided?
Not necessarily…but eschewing olive oil in favor of coconut oil as your kitchen mainstay is a mistake. Olive oil should be your go-to fat for most uses. Coconut oil may be used sparingly, especially when you want a hint of coconut flavor in your cooking.
Which oil is better for cooking?
The smoke point of coconut oil is higher than that of extra-virgin olive oil. When you’re cooking at high heat, you may find yourself tempted to reach for coconut oil, but regular olive oil has a higher smoke point than extra-virgin olive oil, so keep both kinds in your kitchen. Even better: Refined avocado oil has a higher smoke point than olive oil and is a healthier choice than coconut oil.
People with certain neurological conditions (such as epilepsy and multiple sclerosis) and people who have trouble digesting fats (such as those with Crohn’s disease, colitis and irritable bowel) may do well using coconut oil. But if heart health is your main concern, stick with olive oil.
Also: Just because olive oil has health benefits, more is not necessarily better. Because they’re so high in calories, all fats should be consumed in moderation.
