Is coconut oil good for your health?

Coconut oil is an almost pure fat, since it is composed of more than 99% lipids, with a negligible content of water, proteins or carbohydrates.

The triglycerides contained in coconut oil have a particularity: they are mainly made up shorter chain fatty acids than those usually found in animal fats, which are mainly long chain. They are called medium chain triglycerides (TCM). The most represented is thelauric acid (45 to 50% of lipids), but we also find acids caprylic and capric (6 to 10%), also medium chain. However, coconut oil also contains long-chain triglycerides: 15 to 20% myristic acid and 8 to 10% palmitic acid.

“On the other hand, coconut oil contains very few unsaturated fatty acids, which are the most cardioprotective. 5 to 7% oleic acid, a monounsaturated fatty acid also found in olive oil, and less than 2% linoleic acid, an essential polyunsaturated fatty acid also called Omega 3” adds the expert.

On a micro nutritional level, virgin coconut oil contains small amounts of antioxidant polyphenolswhich contribute to its good resistance to oxidation, but it is very poor in fat-soluble vitamins.

Contrary to what its defenders say, coconut oil does not only have health benefits.
Its main characteristic is its exceptional richness in saturated fatty acids (90%), much higher than butter or lard. As a reminder, saturated fatty acids are associated with increased risk of cardiovascular diseasebecause they promote the elevation of LDL cholesterol, namely the bad cholesterol.

However, it differs from animal fats by a large proportion of lauric acid, which is certainly saturated but which belongs to the TMC category.

Metabolically, its caprylic and capric acids are also quickly used as a source of energy by the liver and can promote the production of ketone bodies. “This is why coconut oil is one of the key fats of the ketogenic diet” adds the expert.

However, the image of “super fat” given to coconut oil in recent years is largely exaggerated. “She remains too rich in saturated fats which are unfavorable to cardiovascular healthAnd devoid of cardioprotective omega-3 essential fatty acids” underlines Alexandra Murcier.

While coconut oil can be used occasionally without problem, particularly for cooking or for specific culinary uses, it should not constitute a main and regular source of fat. “She is not neither miraculous nor to be demonized but must remain a secondary element in a balanced diet” concludes the dietitian.

The lipid composition of coconut oil gives it a high cooking stability and low susceptibility to oxidation, making it a technically robust oil for cooking.
However, it is worth differentiating between virgin coconut oil and refined coconut oil, which do not have the same smoke point, which is the temperature at which an oil begins to break down and produce smoke, which can alter the taste of foods and generate potentially harmful compounds.

Virgin coconut oil (unrefined) has a relatively low smoke point, around 175-200°Cwhich makes it more suitable for gentle cooking – sautéed over medium heat, in the oven at moderate temperature – or to add to dishes after cooking.

Refined coconut oil has a higher smoke point, around 200–230°C. It can therefore withstand hotter cooking such as frying. “Note, however, that its slight coconut taste is not suitable for all preparations” explains Alexandra Murcier.

Coconut oil and butter both have strengths and limitations.
“They have an approximately equivalent proportion of saturated fatty acids. Coconut oil stands out for the presence of lauric acid (TCM) which is less easily stored by the body. Butter, for its part, has the advantage of containing fat-soluble vitamins – A, D, E and K – which are interesting for health” indicates the nutritionist.
When it comes to use in cooking, refined coconut oil is more stable at high temperatures and therefore more suitable for cooking.

In practice, neither is “magic” for health. It can be said that coconut oil may be a better choice for some hot cooking or to limit the oxidation of fats, while butter provides micronutrients and an interesting rich taste, but should be used in moderation.

If we talk about general health and cardiovascular prevention, Iolive oil clearly wins the match. “Olive oil is low in saturated fatAnd very rich in monounsaturated fatty acidssuch as oleic acid, and antioxidant polyphenols. These compounds are associated with a reduction of bad cholesterol (LDL) and better cardiovascular health” says Alexandra Murcier.
In terms of cooking: the smoke point of olive oil is 190–210°C. It therefore resists moderate cooking quite well (up to 180–200°C), but can deteriorate at very high temperatures.
So if you are looking for a stable oil to cook at higher heat and you like its exotic taste, refined coconut oil is more suitable.

As explained previously, thecoconut oil contains almost exclusively saturated fatty acids, the excessive consumption is associated with an increase in cholesterol blood.
Its defenders highlight the fact that three of them (lauric, caprylic and capric) are MCTs, which mainly increase HDL, namely “good” cholesterol. But in fact, they also increase LDL or “bad” cholesterol, which is associated with higher cardiovascular risks.
For this reason, health institutions such as the World Health Organization and the American Heart Association recommend limiting overall consumption of saturated fatty acids, including those from coconut oil.

Coconut oil is very popular in cosmetics for its moisturizing, protective and nourishing properties. The lauric acid it contains in high proportion also has antimicrobial properties recognized.

For the skin, it acts as a natural emollient and is particularly recommended to moisturize and soften dry skin. It can also soothe very dry areas such as elbows or heels, by forming a light protective film against dehydration.
It can also be used as a gentle makeup remover, provided it is rinsed well with an aqueous solution to remove any oil residue on the skin.
The antimicrobial effect coconut oil can be useful for prevent or soothe mild skin conditions linked to bacteria or fungisuch as small superficial mycoses (athlete’s foot), dandruff or mild eczema, by supporting the skin barrier and limiting microbial proliferation.
Be careful though, it is not recommended for oily or acne-prone skin as it can clog pores.

Pour THE hairit is often used as mask or pre-shampoo. It penetrates the hair fiber well, nourishes deeply and helps limit frizz and breakage. She is particularly effective on dry, damaged or curly hair.
For people who have oily roots and dry ends, the application is done only on the ends, carefully avoiding the scalp.

Pour nails, coconut oil applied on the cuticles nourishes the skin around the nail and helps to strengthen the nail itself, making it less brittle.