The Purported Benefits of Drinking Coconut Oil with Water
For many who have embraced this health trend, the draw is primarily centered on the medium-chain triglycerides (MCTs) found in coconut oil. These fats are metabolized differently than long-chain triglycerides (LCTs) and are sometimes used by the body as a quick source of energy. Proponents claim a variety of benefits, though scientific evidence often draws from studies on concentrated MCT oil, not coconut oil, which has a different composition.
Energy Boost and Metabolism
As mentioned, MCTs are absorbed more quickly, acting as a rapid energy source for the body. Some claim this can boost metabolism and increase calorie burn, leading to weight loss. This idea is partly based on the body's thermic effect when processing MCTs. However, this effect is often overstated, and coconut oil's very high calorie count can easily counteract any minor metabolic increase.
Digestion and Satiety
Another claimed benefit is improved digestion and reduced appetite. Some sources suggest that consuming coconut oil, particularly on an empty stomach, can stimulate bile production and improve fat digestion. The fat content may also increase feelings of fullness, potentially reducing overall calorie intake. Again, some studies contradict these claims, showing that coconut oil may not be as satiating as pure MCT oil or other fats. For some individuals, the high fat content can even cause gastrointestinal distress, such as diarrhea, if consumed in large quantities.
Antimicrobial Properties
Coconut oil is rich in lauric acid, an MCT that makes up a significant portion of its fatty acid profile. Lauric acid has demonstrated antimicrobial properties against various microorganisms in laboratory settings. Some believe this can help boost immunity and improve gut health. While its potential is interesting, applying these laboratory findings directly to benefits from internal consumption is an extrapolation that needs more human-based research to confirm.
The Significant Risks and Concerns
Despite the optimistic claims, there are serious concerns and contradictory evidence surrounding the practice of drinking coconut oil. These are critical for anyone considering adding it to their diet.
High Saturated Fat Content
Coconut oil is comprised of approximately 86% saturated fat, a much higher percentage than butter. The American Heart Association (AHA) and other health bodies strongly advise limiting saturated fat intake, as it is known to raise levels of LDL (“bad”) cholesterol, a key risk factor for cardiovascular disease. While proponents argue that the unique MCTs in coconut oil negate this risk, the consensus from major health organizations remains cautious.
Potential for High Cholesterol
Research on coconut oil's effect on cholesterol is conflicting, but several robust studies and systematic reviews indicate a concerning trend. A meta-analysis published in the American Heart Association journal Circulation concluded that coconut oil consumption significantly increased LDL cholesterol compared to non-tropical vegetable oils. While it also raises HDL (“good”) cholesterol, the AHA notes that diet-induced increases in HDL do not appear to reduce heart disease risk, making the rise in LDL the more significant outcome.
Digestive Distress and Calorie Overload
As mentioned previously, consuming a concentrated fat source like coconut oil can trigger digestive issues in some people, leading to nausea, diarrhea, or upset stomach. Furthermore, a single tablespoon of coconut oil contains about 120 calories. Unmindful consumption can easily lead to a significant increase in daily calorie intake, potentially causing weight gain rather than the desired weight loss.
How to Safely Incorporate Coconut Oil (or Other Oils)
If you still wish to use coconut oil, moderation is key. It should be used as an occasional alternative to other oils, not as a primary dietary supplement. A teaspoon or two can be used in cooking to add flavor. However, there are many alternative fats that are widely accepted as healthier for daily consumption.
Comparison of Common Dietary Fats
| Feature | Coconut Oil (primarily Saturated Fat) | Olive Oil (primarily Monounsaturated Fat) | Canola Oil (primarily Monounsaturated Fat) |
|---|---|---|---|
| Saturated Fat | Very High (approx. 86%) | Very Low | Low |
| LDL Cholesterol Impact | Increases (“bad”) cholesterol | Decreases (“bad”) cholesterol | Decreases (“bad”) cholesterol |
| HDL Cholesterol Impact | Increases (“good”) cholesterol | No significant impact noted | No significant impact noted |
| Key Fatty Acids | Lauric acid, other MCTs | Oleic acid | Oleic and linoleic acids |
| Daily Recommendation | Use sparingly | Recommended for daily use | Recommended for daily use |
Conclusion: The Final Verdict
For the vast majority of people, the practice of drinking coconut oil with water is not a recommended health strategy. The potential benefits, largely derived from studies on pure MCT oil, do not outweigh the significant risks associated with its very high saturated fat content and potential to increase 'bad' cholesterol levels. Adding a large amount of a high-calorie fat to your diet, especially as a supplement, is likely to lead to weight gain and digestive issues for some individuals.
While using small amounts of coconut oil for cooking is acceptable if you enjoy its flavor, it is far healthier to choose unsaturated fats like olive or canola oil for daily use. For weight management, focusing on a balanced, calorie-controlled diet with regular exercise and using healthier oil alternatives is a much more effective and safer strategy. As with any major dietary change, especially if you have pre-existing health conditions, consulting a healthcare professional is strongly advised before you start consuming coconut oil as a supplement.
For more information on the official guidelines concerning saturated fats, consider reviewing resources from the American Heart Association.
