When should you not use coconut oil

By Isabella Storyclaire

last updated September 16, 2024

Contributions sourced from

How to Eat Coconut Oil, and How Much Per Day?

Coconut oil is a plant-based oil derived from coconuts. Despite coming from a plant, its uniquely high in saturated fats. As such, theres great debate and controversy as to whether it benefits health.

Some studies suggest it may support heart health by increasing HDL (good) cholesterol levels, while others have found it may increase LDL (bad) cholesterol levels. Its also been linked to weight loss, though this is also a highly contested topic (1, 2).

Due to conflicting research, most experts still recommend limiting your intake of coconut oil. Because of this, you may be confused about how much to take and how to eat it.

This article explains how to include coconut oil into your diet and the optimal amount to take.

How much coconut oil per day?

Coconut oil can be a nutritious addition to your diet and should be treated like any other fat or oil.

Despite purported health benefits of coconut oil, such as weight loss, healthier skin and hair, and increased metabolism, theres little research that proves these claims. As a result, there is no standard recommended dose of coconut oil for the treatment or prevention of disease (3).

Instead, its recommended to keep your total saturated fat intake from all food sources, including coconut oil, to under 10% of your total daily calories. This would be around 200 calories from saturated fat per day based on a typical 2,000 calorie diet (3, 4).

Since one tablespoon (14 grams) of coconut oil equals around 117 calories, its best to limit yourself to around two tablespoons (28 grams) a day. Keep in mind that this leaves little room for other saturated fat sources, such as butter or shortening (5).

After this, its best to consume mostly unsaturated fats, which are associated with better health outcomes, such as lower LDL (bad) cholesterol levels and reduced risk of heart disease. Unsaturated fats include nuts, seeds, extra virgin olive oil, and avocados (6, 7).

That said, as long as you moderate your intake of coconut oil, you can definitely enjoy it as part of a healthy diet.

Summary
Coconut oil is high in saturated fats and should be treated like any other fat or oil. While it can be part of a nutritious diet, its best to stick to two tablespoons (28 grams) or less per day.

There are several ways to include this oil into your diet.

Use it for cooking

Pure coconut oil has a smoke point of around 350F (175C), making it suitable for medium-heat cooking and baking. Highly refined versions may reach slightly higher temperatures but still are not suitable for cooking beyond 400F (204C) (8).

Whats more, almost 90% of the fatty acids found in coconut oil are saturated fats, which causes it to be semi-solid at room temperature. This makes it less ideal for salad dressings or sauces but an excellent choice for stove-top cooking or baking (9).

Here are several cooking ideas:

Sauting or stir-frying: Use 12 tablespoons of this oil to cook vegetables, eggs, meat or fish.
Popcorn: Drizzle melted coconut oil on air-popped popcorn or try it in this stove-top popcorn recipe.
Baking: Use it to coat poultry or meat before rubbing with seasonings.

Use it in recipes

Coconut oil can be substituted for oil or butter in a 1:1 ratio in most recipes.

Be sure to let cold ingredients like eggs or milk come to room temperature before blending it in, so it mixes in smoothly instead of clumping.

Its best to melt it and add to smoothies, and protein shakes gradually.

Here are a few recipes that use coconut oil:

Add to coffee or tea

Another way to take this oil is in coffee or tea. Aim for a small amount about a teaspoon or two. Below is a quick tea recipe featuring coconut oil.

Cocoa chai tea for one

Chai tea bag (herbal or regular).
1 tablespoon unsweetened cocoa powder.
1 tablespoon cream or half and half.
1 teaspoon coconut oil.
Stevia or other sweetener, to taste.

To make this, pour boiling water over the tea bag and let it steep for 23 minutes. Remove the tea bag, add the remaining ingredients and stir until well mixed.

Storage

Due to coconut oils high saturated fat content, its semi-solid at room temperature and melts at 76F (24C). Therefore, its best to store it in a cupboard, rather than the refrigerator, to keep it pliable (10).

During the colder months or if stored in the refrigerator, it may become very solid and difficult to scoop out of the container. This can be remedied by whipping it with an electric mixer or in a blender.

Summary
Coconut oil can be used for medium-heat cooking, in recipes, and to add delicious richness to hot beverages.

Coconut oil is a popular yet controversial ingredient. Advocates say it has numerous health benefits, while skeptics say the science suggests otherwise.

Regardless, coconut oil is widely used in many cultural dishes and can be part of a healthy diet. Due to its high saturated fat content, its best to stick to no more than two tablespoons (28 grams) a day.

If youre interested in trying coconut oil, its best used in medium-heat cooking such as sauting or baking. It should be stored at room temperature in the cupboard to keep it pliable.

Like most things, coconut oil should be enjoyed in moderation.

7 Times You Should NEVER Use Coconut Oil

Watching the scale? Fans of the fatty oil will tell you coconut oil will shrink your waist, but it likely isnt going to do much. Its high in calories, says Keri Gans, R.D., author of The Small Change Diet. Even though coconut oils may seem healthier than alternatives, at 117 calories per tablespoon, it's comparable to olive oil.

Of course, that doesn't mean you shouldnt use ityou just dont want to go overboard. Measure out your portions and be stingy with it to keep calories in check. You usually dont need much anyway. Even refined coconut oilwhich has less of a coco-nutty tastehas a distinct flavor in small amounts, says Robyn Youkilis, a healthy cooking expert and author of Go With Your Gut.

10 Evidence-Based Health Benefits of Coconut Oil

Coconut oil may help reduce hunger, improve oral health, possibly reduce seizures, and more. However, coconut oil may not be great for your heart health.

Coconut oil is an increasingly popular cooking oil.

Many people praise it for its health benefits, including antimicrobial and antioxidant properties, improved skin and oral health, and weight loss potential.

Here are 10 evidence-based health benefits of coconut oil, plus some special considerations to keep in mind if you want to include it in your diet.

Coconut oil is a rich source of medium-chain triglycerides (MCTs), a type of saturated fat.

In general, saturated fats are divided into three subgroups, each of which has different effects in your body. These subgroups are:

long-chain
medium-chain
short-chain

Scientists are studying medium-chain triglycerides (MCTs), including those found in coconut oil, for their potential health benefits.

For instance, a 2023 study found that MCT supplementation, when used during a low-calorie ketogenic diet, significantly decreased body weight, BMI, and waist circumference.

Since the fats in coconut oil are 65% MCT, it may have fat-burning properties that are similar to pure MCT oil.

However, theres currently no good evidence to say that eating coconut oil by itself will increase the number of calories you burn. More studies on MCTs weight loss potential are needed.

Its also important to keep in mind that coconut oil is very high in calories and can easily lead to weight gain if you consume it in large amounts.

Summary
Researchers have found that consuming a type of saturated fat in coconut oil, called MCTs, may increase the number of calories you burn. However, its still unclear if coconut oil itself has this effect.

2. May work as a quick source of energy

The MCTs in coconut oil provide a quick supply of energy.

When you eat long-chain triglycerides (LCTs), theyre packaged into molecules called chylomicrons that are transported into your blood via the lymphatic system. Once chylomicrons exit your lymphatic system, theyre taken to your liver and other tissues to be stored or broken down for energy. So getting energy from LCTs take some time.

On the other hand, MCTs are absorbed intact from the small intestine into the blood and can be immediately used for energy, in much the same way as carbs your bodys preferred source of energy.

In fact, MCTs have been long used in sports nutrition products for athletes who need a source of energy their body can absorb and use fast.

Summary
Coconut oil is high in MCTs, which your body metabolizes differently than LCTs. MCTs provide a rapid energy source that your body can absorb and use faster than other types of saturated fat.

Coconut oil has antimicrobial and antifungal properties due to its MCT content specifically, lauric acid.

Lauric acid is a fatty acid that makes up about 50% of the MCTs in coconut oil.

Research suggests it may have antimicrobial effects against disease-causing microorganisms, such as:

Staphylococcus aureus
Streptococcus mutans
Streptococcus pyogenes
Escherichia coli
Helicobacter pylori

Studies show that lauric acid may act as a bacteriostatic agent. This is a substance that prevents bacteria from multiplying without killing the bacteria.

It may also act as a bacteriocidal agent, which destroys some bacteria. In addition, it may also inhibit the growth of microorganisms that are harmful to plants.

Summary
Lauric acid in coconut oil may have antimicrobial properties against a variety of harmful microorganisms.

One interesting feature of MCTs is that they may increase feelings of fullness (satiety) and help reduce food intake.

This may be related to how the body breaks them down. A proportion of MCTs you eat are broken down in a process that produces molecules called ketones.

Ketones reduce appetite by either acting directly on the brains chemical messengers or altering the levels of hunger-inducing hormones, such as ghrelin.

You may be familiar with ketones in the context of ketogenic diets, which are quite popular these days. People who are on keto diets dont eat many carbs, but they do often eat lots of fat. For this reason, their bodies tend to use ketones for fuel.

However, though coconut oil is one of the richest natural sources of MCTs, theres no evidence that coconut oil itself reduces appetite more than other oils. In fact, a 2017 study reports that coconut oil is less filling than MCT oil.

Summary
MCTs may help reduce food intake by decreasing hunger. However, evidence suggests that coconut oil doesnt necessarily offer the same effect.

People have long used keto diets, which are very low in carbs and high in fats, to treat various disorders, including drug-resistant epilepsy in children. They have been shown to help reduce how often seizures happen.

Researchers believe that the lack of available glucose to fuel brain cells is a possible explanation for the reduction in seizure frequency in people with epilepsy on ketogenic diets.

However, overall, theres a lack of evidence for the use of keto diets in adults with epilepsy, so more research is needed.

Reducing your carb intake reduces the glucose in your blood, and increasing your fat intake leads to significantly increased concentrations of ketones. Your brain can use ketones as an energy source instead of glucose.

Recently, adults have found they may treat epilepsy by following modified keto diets that include MCTs and a more generous carb allowance to induce ketosis.

Research shows that the MCTs in coconut oil get transported to your liver and turned into ketones.

Summary
MCTs in coconut oil can increase blood ketone concentrations, which may help reduce seizure frequency.

Coconut oil has many uses that have little to do with eating. Many people use it for cosmetic purposes to improve the health and appearance of their skin.

Studies show that coconut oil can boost the moisture content of dry skin. It may also improve the function of the skin, helping prevent excessive water loss and protecting you from external factors, such as infectious agents, chemicals, and allergens.

In fact, a 2021 study determined that applying 68 drops of virgin coconut oil on your hands and leaving it overnight may be an effective way to prevent dry skin caused by frequent use of alcohol-based hand sanitizers.

It may also reduce the severity of mild to moderate symptoms of atopic dermatitis, a chronic skin disease characterized by skin inflammation and defects in skin barrier function.

Summary
Coconut oil may help moisturize your skin and improve skin barrier function.

Coconut oil can also protect against hair damage.

For instance, a 2021 study determined that, since coconut oil deeply penetrates hair strands, it makes them more flexible and increases their strength to prevent them from breaking under tension.

Similarly, another study found that coconut oil nourishes hair strands and reduces breakage, which further strengthens the hair.

Summary
Coconut oil may help strengthen your hair by increasing flexibility and reducing the breakage of hair strands.

A 2020 study found that using coconut oil as a mouthwash a process called oil pulling benefits oral hygiene in a cost-effective way.

Oil pulling involves swishing coconut oil in your mouth like mouthwash. It may significantly reduce the count of harmful bacteria in the mouth namely S. mutans compared with a regular mouthwash.

This is thought to be due to the antibacterial properties of lauric acid.

Additionally, lauric acid in coconut oil reacts with saliva to form a soap-like substance that prevents cavities and helps reduce dental plaque buildup and gum inflammation.

However, studies on this topic also note that oil pulling doesnt replace dental therapy, and more research is needed.

Summary
Coconut oil may be a cost-effective way to improve oral health due to its lauric acid content.

Alzheimers disease is the most common cause of dementia.

This condition reduces your brains ability to use glucose for energy. However, researchers believe that ketones can offset early signs of mild to moderate Alzheimers disease by providing an alternative energy source for brain cells.

For this reason, individual foods like coconut oil have been investigated for their potential role in managing Alzheimers disease.

Yet, larger studies in humans are needed.

Summary
Since coconut oil is rich in MCTs, which significantly increase blood levels of ketones, it may potentially help with symptoms of Alzheimers disease. However, further studies are needed.

Coconut oil is a good source of antioxidants, which help neutralize damaging molecules called free radicals. This, in turn, helps reduce the risk of several chronic and degenerative diseases.

Some of the main types of antioxidants in the oil are:

tocopherols
tocotrienols
phytosterols
flavonoids
polyphenols

Antioxidants in coconut oil confer it with potential anti-inflammatory and brain-protective effects.

A 2017 animal study also suggests the possible role of coconut oil, particularly the MCT lauric acid, in reducing secondary diabetic complications.

Summary
Coconut oil is a good source of antioxidants, which provide anti-inflammatory, anti-diabetic, and brain-protective effects.

In recent years, coconut oil has been touted as beneficial for heart health. Thats because some evidence suggests it may lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels.

However, evidence on the effects of coconut oil on blood cholesterol levels is conflicting.

A 2020 study found that coconut oil may actually significantly increase LDL (bad) cholesterol levels which increases the risk of heart disease.

One possible explanation for the contradictory results could be differing methods between studies. For example, some studies compare the effects of coconut oil with other sources of unsaturated vegetable fats, while others compare it with saturated animal fats such as butter.

Compared with vegetable fats, coconut oil increases both LDL (bad) and total cholesterol levels to a greater extent. However, this increase is smaller compared with that of butter.

An increase in HDL (good) cholesterol levels actually reduces the risk of heart disease, so you might think that the increase in HDL from coconut oil could be beneficial.

However, the American Heart Association (AHA) has determined that increases in HDL caused by diet or drug therapy do not appear to be directly linked to changes in the risk of heart disease.

So, the increase in LDL (bad) cholesterol levels outshines the benefits. Thats why the AHA advises against using it for heart health.

This doesnt necessarily mean that you should avoid coconut oil altogether. Simply try to limit its intake within the current recommendations for saturated fat intake, which is less than 10% of your total calories per day.

Summary
Theres conflicting evidence on the benefits of coconut oil for heart health. However, the AHA advises against consuming it to reduce your risk of heart disease. Try to limit your intake of all saturated fats, including coconut oil, to less than 10% of your daily calorie intake.

Is a spoonful of coconut oil a day good for you?

Coconut oil has many benefits and can be enjoyed as part of a healthy diet. However, its also high in saturated fats so its best to moderate your intake. That means consuming no more than 2 tablespoons or less per day.