Coconut Oil in Review – Ilana Katz MS, RD, CSSD

I have been asked my opinion on coconut oils more than anything else in the recent past. I guess the population has gone cuckoo about coconuts. The only fact that stayed clear to me about coconut oil from school days is it is one the most saturated in fat sources that exists (as high as 90% actually). Therefore, how is it possibly a good fat? Granted, school years are way back when, and it is time to reeducate myself on coconut, which is now considered a readily available source of good fat. My question is how does a saturated fat go from zero to hero… with a little investigative research, here is how:

Firstly (and this is my own logic,) Coconut oil is liquid at 78˚ F and human core body temperature is 98˚ F. Therefore coconut oil cannot be solid in our body. Furthermore, liquid oils are digested fairly quickly and easily. Once fat, such as coconut oil is absorbed into the bloodstream, it is broken down and converted into energy.

More technically, why coconut oil is misunderstood, is its distinguishing feature of a shorter fatty acid chain compared to other forms of saturated fats and triglycerides. Coconut oil is what we call a medium chain triglyceride (MCT). This means 6 to 12 carbon lengths long whereas most saturated fats have long fatty acid chains of greater than 12 carbon bonds. The smaller chain length makes coconut oil easier for the body to absorb, digest and process as its breakdown requires less energy and less enzymatic action that is needed for longer chain triglycerides.

Another distinguishing difference is that medium chain fatty acids once broken down enzymatically and are absorbed they are delivered straight o the liver whereas most other fats, are digested through a separate metabolic pathway, involving fat cells. From the liver, the MCT are used as a primary source of energy eliminating the storage of them as a fat in cells. The result is a metabolic rate rise as well as an overall improvement in cholesterol profiles.  There is further proof in the pudding when Eastern cultures, those that use a significant amount of coconut oil in their diet, have very low rates of heart disease.

Health Qualities of Coconut Oil

Since coconut oil is a fat, a small amount is naturally more satisfying, and with its recently discovered health benefits to boot, this offers a step towards weight management goals. It has been researched positively in weight studies to show a reduction in belly fat.

Coconut oil is also been shown to have antioxidant qualities. In other words, a protective effect against cancer.

Animal studies (which have not yet been transferred to human models as yet) show some possibility that coconut oil has potential for reproductive benefits. Rats fed coconut oil showed  increased levels of testosterone, particularly testicular antioxidants.  Furthermore, components of coconut oil help block testosterone from metabolizing to dihydrotestosterone which in effect debilitate good testosterone.

Supplementation of coconut oil in mice showed an improvement in bone health. Bone micro-architecture, bone density and volume of bone cells were improved compared to the control group. This study thus enlights the possibility of the oil reducing the risk of osteoporosis.

One of the most interesting studies I found, had more to do with brain function and thus potential for slowing progression of Alzheimer’s. The metabolic pathway simply put, reduces insulin resistance. This is key because of a glucose transporter dysfunction typical to Alzheimer’s patients. Ketone bodies, the by-products of fatty acid metabolism, acts as the brain’s alternative fuel source.  Coconut oil and MCT in general are rich in ketones because of there physiological make up. With a lower insulin response, the brain’s ability to use glucose (the brain’s preferred form of fuel) with ketone rich food, is enhanced.

MCT in general are known for enhanced immunity functionality, particularly towards oral and skin pathogens.  Moreover, part of coconut oil’s structure, lauric acid, has powerful antimicrobial /antifungal abilities. Thus the oil has a positive impact on the fight against candida and albicans.

In Summary, after distinguishing medium chain triglycerides from other saturated fat. coconut oil, with its excess of physiological benefits, turns out to be a good fat after all.

RESEARCH:

The Role of Glucose Transporters in Brain Disease: Diabetes and Alzheimer’s Disease. Kaushik Shah, Shanal DeSilva, and Thomas AbbruscatoJournal List Int J Mol Sci v.13(10); 2012

Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009 Jul;44(7):593-601. doi: 10.1007/s11745-009-3306-6. Epub 2009 May 13.

Dietary lipids modify redox homeostasis and steroidogenic status in rat testis. Assunção ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florêncio TM. Lipids. 2009 Jul;44(7):593-601. doi: 10.1007/s11745-009-3306-6. Epub 2009 May 13.

Virgin Coconut Oil Supplementation Prevents Bone Loss in Osteoporosis Rat Model. Hurtado de Catalfo GE, de Alaniz MJ, Marra  Evid Based Complement Alternat Med. 2012; 2012: 237236.

Short- and medium-chain fatty acids exhibit antimicrobial activity for oral microorganisms. Chifu B. Huang,^* Yelena Altimova, Taylor M. Myers, and Jeffrey L. Ebersole. Arch Oral Biol. 2011 July; 56(7): 650–654.

The Role of Glucose Transporters in Brain Disease: Diabetes and Alzheimer’s Disease. Kaushik Shah, Shanal DeSilva, and Thomas Abbruscat.o Int J Mol Sci. 2012; 13(10): 12629–12655.