Coconut Oil Benefits: 7 Health Perks, Side Effects & How It Compares To Other Oils

Is coconut oil healthy or not? That seems to be the million-dollar question these days. While some express concern over its saturated fat content, others argue that the specialized fatty acids (along with the polyphenols and antioxidants) in coconut oil have a lot to offer.

Coconut oil is a 100% plant-based fat. And that fat comes packaged with vitamin E, vitamin K, antioxidants, and polyphenols—all nutrients that have a host of health benefits, according to clinical and culinary dietitian Huma Chaudry, R.D.

The debate around coconut oil stems from its high (82%) content of saturated fats—which may raise LDL (bad) cholesterol1 when consumed in excess, increasing cardiovascular disease risk2.

However, the primary fatty acid in coconut oil (~%50) is lauric acid, a medium-chain triglyceride (MCT), which appears to be less harmful to cholesterol3 due to the way it's quickly metabolized in the body4. Instead of being stored as fat, lauric acid goes directly to the liver to be converted into energy and other metabolites.

The lauric acid in coconut oil has been studied for its antimicrobial and antibacterial effects against Staphylococcus aureus, Streptococcus mutans, Streptococcus pyogenes, Escherichia coli, and Helicobacter pylori5, in particular.

Due to the unique way they are metabolized, MCTs might support weight loss, says integrative dietitian Jessica Cording, R.D. While they don't burn belly fat directly, MCTs can regulate hunger levels and promote satiety9, indirectly promoting weight loss.

MCTs also serve as an energy source for your brain, and they may improve memory and overall brain health11. Coconut oil, specifically, may help improve insulin sensitivity12 and help normalize blood pressure13—both risk factors14 for Alzheimer's disease (as well as heart disease and Type 2 diabetes).

One thing that we can all agree on: Coconut oil is super hydrating and creamy when applied to the skin.

"Coconut oil is rich in vitamin E, which has been linked to protecting the skin barrier from premature aging and sun damage17," says Chaudry. "While some experts say it may clog pores since it's thicker and can sit on the dermis, this is more of a concern for sensitive or acne-prone skin type."

Keep in mind that unrefined coconut oils retain more of their nutrients (due to their processing), so they're the better bet for skin health.

Recent research21 also shows that coconut oil and its MCTs may help combat a handful of chronic diseases, including cancer22, diabetes23, and Alzheimer's disease24. It also has antioxidant, antimicrobial, and anti-inflammatory properties25 and may help alleviate oxidative stress.

All coconut oil isn't the same, and there are some important distinctions between refined and unrefined coconut oil.

"Unrefined (virgin) coconut oil is basically made from pressing coconut meat. Because it hasn't gone through a lot of processing, you're still getting a strong coconut flavor and smell, so that means when you're cooking with it or using it in recipes you're going to taste it," says Cording.

Refined coconut oil, on the other hand, goes through much more processing. Typically, the coconut meat is dried and then exposed to heat and (in some cases) chemicals that bleach and deodorize it. The result of this energy-intensive process is a more neutral-tasting oil that doesn't have a strong coconut smell or flavor and tends to be more affordable.

Refined coconut oil has a higher smoke point, so it can stand up to higher-heat cooking, but the processing strips some of the phytonutrients and polyphenols26. (Unrefined coconut oil has a smoke point of about 350 degrees, while refined can go up to 450 degrees.)

Consuming coconut oil at any time of the day can be beneficial, but as Cole previously told mindbodygreen, having it in the morning can help set you up for a more productive day.

Cording adds that adding coconut oil to your breakfast or coffee in the morning may help with portion control throughout the day and provide lasting energy. (Read up on the specific benefits of putting it in your coffee here.)

"Fat helps with the absorption of certain nutrients (fat-soluble vitamins), so if you're someone who takes your vitamins in the morning on an empty stomach, you might be better off having it in the morning with a healthy fat," she says.

Olive oil is practically all monounsaturated fats, with a small amount of saturated and polyunsaturated fats. The main fat is oleic acid29, which has been shown to help combat inflammation30 and help with weight management31.

Extra-virgin olive oil (the healthiest kind) has a 350-degree smoke point. Refined coconut oil can go up to 450 degrees, making it better for high-heat cooking.

Like olive oil, avocado oil is mostly monounsaturated fats. The specific breakdown is 71% monounsaturated fats32, 13% polyunsaturated fats, and 16% saturated fats—and much of this in the form of oleic acid.

Coconut oil can be a healthy part of most diets. It's best to be mindful of your portions, though, and make sure you're switching up your healthy cooking oils so you're consuming all different types of beneficial fats. Those who are monitoring their lipids may want to use coconut oil sparingly and discuss it with their doctor.

Gastrointestinal side effects, like diarrhea, cramps, and gastrointestinal discomfort, can happen in those who are consuming too much coconut oil, according to Chaudry. Cutting back on your intake can help mitigate this, as can consuming coconut oil with a meal and not on an empty stomach.

Both Chaudry and Cording say that organic, unrefined/virgin coconut oil is typically the healthiest type you can buy. Looking for cold-pressed coconut oil is also a good idea since it wasn't exposed to any heat during processing and, as such, retains most of its nutritional value.