The Myth That Coconut Oil Is a Superfood
Coconut oil has been aggressively marketed as a cure-all superfood, especially in ketogenic diet circles. While it’s true that coconut oil can fit into a ketogenic diet, the claims about its extraordinary health benefits are often overstated. The evidence suggests it’s just another source of fat—neither a miracle nor a menace.
The Origins of the Coconut Oil Hype
The idea that coconut oil is uniquely healthy stems from early studies on medium-chain triglycerides (MCTs). These fats are metabolised differently from long-chain triglycerides, leading to quicker ketone production. However, coconut oil is only about 14% MCTs, with the rest being standard saturated fats. MCT oil supplements provide a much higher concentration without the extra calories.
A 2018 review in the British Medical Journal found no strong evidence that coconut oil improves cardiovascular health. Unlike olive oil or avocado oil, it lacks polyphenols and other protective compounds. At £3.50 for 500 ml at Tesco, it’s affordable—but no more beneficial than butter or ghee for keto cooking.
What the Research Actually Says
Coconut oil does raise HDL cholesterol, but it also increases LDL, the type associated with heart disease risk. A meta-analysis by Eyres et al. (2016) confirmed this effect, noting that replacing coconut oil with unsaturated fats would likely improve lipid profiles. For people with insulin resistance, this trade-off may not be worth it.
In ketogenic diets, the priority is maintaining low carbohydrate intake, not maximising coconut oil consumption. A 2013 study in the British Journal of Nutrition found that very-low-carb diets were effective regardless of the primary fat source. Coconut oil can be part of the mix, but it shouldn’t be treated as essential.
What This Means in Practice
If you enjoy the flavour of coconut oil, use it sparingly—just as you would any other cooking fat. During colder months, it solidifies at room temperature, making it useful for fat bombs or keto desserts. But there’s no need to force it into every meal.
UK supermarkets stock many alternatives:
- Aldi’s cold-pressed rapeseed oil (£2.49 for 500 ml) has a high smoke point and mild taste.
- Sainsbury’s extra virgin olive oil (£5 for 750 ml) is rich in antioxidants.
- Lidl’s avocado oil (£4.99 for 250 ml) works well for high-heat cooking.
Frequently Asked Questions
Does coconut oil help with weight loss?
No high-quality studies prove coconut oil causes weight loss beyond its calorie content. Some small studies suggest MCTs may slightly increase energy expenditure, but the effect is minimal compared to overall diet quality.
Is coconut oil better than butter for keto?
Nutritionally, they’re similar—both are high in saturated fat. Butter contains butyrate, which may support gut health. Choose based on flavour preference and cooking needs.
Can coconut oil replace other fats entirely?
No. A variety of fats ensures a broader nutrient intake. Over-relying on coconut oil could mean missing out on the benefits of omega-3s and monounsaturated fats.
The Bottom Line
Coconut oil is a neutral ingredient in a ketogenic diet—neither a superfood nor a villain. Its high smoke point makes it useful for frying, and its subtle sweetness works in some recipes. But there’s no need to prioritise it over other quality fats. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.
References
- Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
- Eyres L, Eyres MF, Chisholm A, Brown RC (2016). Coconut oil consumption and cardiovascular risk factors in humans. Nutrition Reviews. https://doi.org/10.1093/nutrit/nuw002
