Coconut Oil....healthy or harmful?

We hear lots of things at the moment about coconut oil, from Dr Oz and other people who want you to spend money on their coconut oil. I have investigated the science behind this food product to determine if it is safe and if it meets the claims that are made about it.

Claim: Coconut oil is good for you! (WRONG)

Coconut oil is a saturated fat, just like butter, lard, bacon fat, pork rinds etc. A portion of coconut oil is a medium-chain fatty acid called Lauric acid, that some small studies show may not be as bad for us as others, however, ultimately it is still a saturated fat. We know from years of sound science that unsaturated fats (like the Omega 3s in tuna and salmon) are better for us and and may be protective against cardiac disease. We do not have the same body of sound evidence for any form of saturated fat.

Claim: Coconut oil is antiviral, antifungal and will prevent HIV, Hep C, the flu, mononucleosis, pneumonia, dental cavities, meningitis, gonorrhea, food poisoning, pneumonia.... (WRONG)

No one food item could ever live up to this reputation, nor will any one food item protect you from disease. Human bodies require a variety of nutrients to perform at their best, not just coconut oil. If this was true, would HIV infection never happen in the Carribean? Would food poisoning never happen in Fiji?

Claim: Coconut oil is the "low fat" fat that is really metabolized like a carbohydrate (WRONG)

One small piece of the structure of the coconut oil fat is a medium chain fatty acid. Some medium and short chain fatty acids can be absorbed directly through the intestine and therefore may not have to be metabolized by the liver. For people with liver disease and subsequent fat malabsorption, this might be helpful. For the rest of us with normal metabolisms, this is irrelevant. And this does NOT make it a carbohydrate!

Claim: Coconut oil is a natural antioxidant, supports immune function and protects us from a variety of cancers. (WRONG)

There is no known antioxidant quality that can be formed from a saturated fatty acid chain. Structurally, it's impossible, because the fat chain is already fully saturated so there is no place for free radicals to attach.

BOTTOM LINE: If you are using small amounts of coconut oil instead of other saturated fats like butter or lard, it's really no different. IF, on the other hand, you use coconut oil in place of mono and poly-unsaturated fats like olive and canola oil,nuts and fish....or worse, you've added gobs of it to your diet thinking it's a healthful fat, you are not doing yourself any favors. Many years of sound science show an association between lower heart disease risk and intake of UNsaturated fats. Coconut oil is a saturated fat, like any other, and therefore should be eaten sparingly only.

Is CLA a Safe Natural Weight Loss Aid?

Conjugated Linoleic Acid (CLA) is a naturally occurring fat found in certain animal products such as beef, lamb, and dairy. The findings of a recent study of 80 overweight and obese people in China showed that 1.7 grams twice daily of CLA for twelve weeks reduced body fat by 2% and body weight by 0.9% (Chen et al, Nutrition 2012¹). In this study, total cholesterol and LDL (“bad cholesterol”) increased and HDL (“good cholesterol”) decreased, though these changes were not statistically significant. Several other studies have also shown slight decreases in body fat with CLA supplementation. However, as with the Chinese study, these studies are typically conducted over a short timeframe with a small number of participants, in a free-living environment where variables such as exercise and food intake cannot be fully controlled. These studies also use a highly purified form of CLA.

CLA is a complex molecule with many different configurations, called isomers. The most common, naturally occurring CLA isomers in food are not the same as the isomers tested in Chen et al. or other studies. Rather, clinical studies use highly concentrated forms of CLA that are rarely found in food, because these are most effective in weight loss studies. Furthermore, the most commonly occurring isomers in foods and supplements are more likely to cause side effects such as nausea, vomiting, diarrhea, acid reflux, decline in blood glucose control, increased insulin resistance, and increased cholesterol and triglycerides. Supplement manufacturers are not required to disclose which CLA isomers are contained in their supplement and they can contain dangerous quantities of isomers with negative side effects, leading to an increased risk of diabetes and heart disease. Several of these potentially harmful CLA supplements are already available and promoted as weight loss aids in the US.

Considering the risks and the very small impact CLA has on weight loss, it is clear that CLA is not the new weight loss panacea. Rather, the healthiest way to lose weight without the aforementioned unhealthy side effects is to eat fewer calories and exercise regularly. Consider following the advice of the US Department of Agriculture’s My Plate initiative; increase your fruit and vegetable intake and choose lean meats, low fat dairy and whole grains. By gently shifting your daily energy balance so that you use more than you eat, you can achieve a safe 1-2lb per week weight loss and actually reduce your risk of diabetes and heart disease at the same time!

Resources:

http://www.choosemyplate.gov/healthy-eating-tips/ten-tips.html

http://www.fruitsandveggiesmorematters.org/

http://www.cooperaerobics.com/Health-Tools/Recipes.aspx

References

1. Chen SC, Lin YH, Huang HP, Hsu WL, Houng JY, Huang CK. Effect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese population. Nutrition, 2012 January 18^th (epub)