Coconut oil rose quickly from obscurity to superfood status.

It was praised for:

• natural origins
  
  
• plant-based appeal
  
  
• supposed metabolic benefits
  
  

But coconut oil’s reputation rests on selective interpretation — not settled science.

What Makes Coconut Oil Unique

Coconut oil is high in saturated fat.

Unlike olive oil or avocado oil, it contains relatively little unsaturated fat.

Some of its saturated fat comes from medium-chain triglycerides (MCTs), which behave differently from long-chain fats.

This distinction has driven many health claims.

The MCT Argument — In Context

MCTs are metabolised quickly and may provide fast energy.

However, most coconut oil contains less MCT than commonly assumed.

Pure MCT oil is not the same as coconut oil — yet the two are often conflated.

What the Evidence Shows

Research consistently finds that coconut oil:

• raises LDL (“bad”) cholesterol more than unsaturated oils
  
  
• does not outperform olive oil for heart health
  
  

Some studies show modest HDL increases, but higher LDL remains a concern — particularly for cardiovascular risk.

Why Marketing Filled the Gap

Coconut oil entered the market during a backlash against refined vegetable oils.

It benefited from:

• natural imagery
  
  
• anti-processed sentiment
  
  
• simplistic fat narratives
  
  

“Natural” became shorthand for “healthy”, even when nutritional data was mixed.

Does That Mean Coconut Oil Is Harmful?

Not necessarily.

Coconut oil can:

• enhance flavour
  
  
• tolerate high-heat cooking
  
  
• fit cultural cuisines
  
  

Problems arise when it’s treated as a daily staple or health upgrade over unsaturated oils.

Comparing Oils More Fairly

Health outcomes depend on what coconut oil replaces.

Replacing refined carbohydrates with coconut oil may improve some markers.

Replacing olive oil with coconut oil may worsen others.

Context matters more than the oil alone.

Reframing the Question

Instead of asking:
“Is coconut oil healthy?”

A better question is:
“How often am I using it — and what would I use otherwise?”

The Bigger Perspective

Coconut oil is not a villain or a miracle.

It’s a flavourful fat with limitations.

Understanding those limits allows it to be used intentionally — without hype, fear, or moral judgement.