Is Coconut Oil a Healthy Fat? Separating Fact from Fiction
Is Coconut Oil a Healthy Fat? Separating Fact from Fiction
Coconut oil has been trending for years. It is often touted for its supposed benefits in preventing heart disease, treating Alzheimer’s, supporting hormone balance, and even curing diabetes or cancer. It is hypes as antibacterial, antimicrobial, and a miracle solution for hair and skin. But most of these claims are exaggerated or just plain false. Words like “may help” or “supports” are fine, but when you see “cure,” that is a huge red flag.
Antibacterial
Yes, coconut oil has some antibacterial properties, but mainly on the skin. Applying it to a minor wound may help protect against bacteria the same way Vaseline works. Eating it does not prevent infections, cure illnesses, or protect against viruses. Personal anecdotes like “I eat coconut oil and never get sick” do not count as evidence.
Alzheimer’s Disease
When it comes to Alzheimer’s disease, as of 2025, there is no cure. And coconut oil is definitely not it. A few people may report feeling some benefits, but clinical research does not support these claims.
Heart Disease
Heart disease is clearer. Coconut oil is exceptionally high in saturated fat. Saturated fat raises LDL cholesterol and increases cardiovascular risk. Monounsaturated and polyunsaturated fats, such as olive or canola oil, are the healthier choices. Coconut oil is one of the most saturated fats available. Even butter and lard are considered “healthier,” though they are not ideal either. High consumption of coconut oil can lead to concerning cholesterol levels. The American Heart Association confirms that coconut oil raises LDL cholesterol in multiple trials.
Diabetes? Cancer?
Claims that coconut oil helps manage diabetes or cure cancer are not supported by science. The American Diabetes Association recommends limiting saturated fat, including coconut and tropical oils. Cancer is complex, and there is no dietary cure. Suggesting otherwise is misleading and undermines serious medical care.
Skin, Hair, and Nails
Some people enjoy coconut oil for hair or skin care, and that is reasonable. Personally, I use it in the bathroom for that purpose. It is not a primary cooking fat in my kitchen.
MCTs
Coconut oil contains medium-chain triglycerides, or MCTs, but less than 20% of its fat content is MCT. Many studies touting MCT benefits do not use coconut oil itself but 100% MCT oil. Coconut oil and MCT oil are not the same.
Coconut Oil Can Fit
Coconut oil does have a place in cooking, like lard or butter, in certain traditional dishes, but it should be used sparingly. For everyday use, I prefer and recommend oils like olive, canola, or grapeseed. Avocado oil is also fine, but in my experience, it can go rancid before I use it up.
The popularity of coconut oil is partly cultural, partly driven by trending diets, and partly from marketing. Just because something is natural does not make it healthy. Moderation is key. Using coconut oil occasionally in cooking or baking is fine but using it as the main fat in your diet is not advisable.
To summarize: coconut oil is not the healthiest fat. It is high in saturated fat and can negatively impact heart health if used in excess. It offers limited benefits for skin and hair, along with some MCT content, but should not be considered a miracle oil. Use it sparingly and focus on healthier fats like olive, canola, or other unsaturated oils for daily use.
Real World Nutrition Refreshed: I am revitalizing and updating my blog archive and re-publishing it. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on August 11, 2022, and has been updated here.
