Many of our clean eating recipes use extra virgin coconut oil and organic coconut milk. We truly believe that adding them to your diet is good for you.
As you may already know, coconut oil does contain a lot of saturated fat. Since saturated fat has come under a great deal of scrutiny, I thought I’d just clear up any coconut confusion.
Is Coconut Oil Good For You?
Thankfully for you, this is a not a complicated answer. The answer is yes, coconut oil is good for you. I am going to go over some saturated fat details, suggested serving amount per day and our absolutely favorite brand.
Plant-Based Saturated Fats vs. Animal-Based Saturated Fats
Coconut oil does contain a large amount (80-90% contains saturated fats) of saturated fat. However, the saturated fat found in unrefined coconut is completely different than the saturated fat found in animal foods.
Just as there are “good fats” and “bad fats”, there are also “good saturated fats” and “bad saturated fats”.
Unrefined whole coconut meat, coconut milk and extra virgin coconut oil are “good saturated fats”. They have a completely different makeups than the saturated fats found in animal foods.
Studies to Support Saturated Fat Differences
Epidemiological studies show the saturated fats found in animal foods (such as butter, beef, dairy, turkey, chicken, eggs, etc) is harmful to heart health. But, the saturated fat found in unrefined and unprocessed coconut foods is not harmful (1).
For years people have lumped all saturated fats together. They have been blaming all saturated fats for increasing the risk of heart disease. However, the population studies from the Pacific Islands and Asia, whose diets are very high in unrefined coconut foods, show surprisingly low incidences of cardiovascular disease.
In 1992 researchers reviewed some of the data regarding coconut-eating groups. They noted that the available population studies show coconut consumption does not lead to high-serum cholesterol. In addition, it does not lead to high coronary heart disease mortality or morbidity (2).
All Coconut Foods Are NOT Created Equal
The coconut foods eaten in the population studies mentioned above have been unrefined and unprocessed. Just like all saturated fats are not equal, all coconut foods are not equal either.
Most coconut foods found in commercially prepared products have been highly processed. They are not at all the same as the unrefined coconut foods eaten by the heart-healthy Pacific Islanders.
Eating Processed Coconut Oil is Harmful
The fact is that eating processed coconut oil is actually quite harmful. In fact, any studies that have ever shown coconut oil to have a negative effect on health have all been on processed coconut foods.
Specifically, processed coconut oils contain hydrogenated oils and we now know it is the hydrogenated oils (which contain trans fats) that are harmful to your health, not the unrefined coconut.
Coconuts are Perfect for Clean Eating Diets
There’s even more good news about coconuts! Plant-based coconuts and extra virgin coconut oil that has not been refined contains phytochemicals that are only found in plant foods. You can learn more about plant-based clean eating here.
Rich in Lauric Acid
Coconuts are also rich in lauric acid, which has very powerful anti-bacterial / anti-viral properties and is well known to support a healthy immune system and even facilitate brain function.
I am not suggesting you start eating bowlfuls of coconut meat or adding coconut oil by the heaping tablespoon full to every meal. Just know that unrefined coconut in moderation is not harmful to your health. The saturated fat found in unrefined coconut can not be classified in the same category as the saturated fat found in animal foods.
Limit Saturated Fat to 15 Grams a Day
Here at Clean Cuisine, we recommended keeping your saturated fat intake to less than 15 grams a day. This recommendation was based on the research we did on diet and multiple sclerosis as outlined in Roy Swank, M.D.’s The Multiple Sclerosis Diet Book.
Limiting your saturated fat intake to 15 grams or less per day is the only “counting” we encourage and we still stand by that recommendation. However, you can still eat a good amount of coconut on a clean foods diet and not go over that limit.
Choose a High Quality Extra Virgin Coconut Oil
Finally, if you like to cook, extra virgin coconut oil is a FABULOUS substitute for butter (especially in baked foods.) Just like butter, coconut oil is very heat stable, so it resists oxidation and can withstand high-heat temperatures.
However, it is extremely important you choose the absolute highest quality extra virgin coconut oil. Don’t settle for second best oils labeled “virgin” or simply “coconut oil”.
I’ve come to rely on Barlean’s Organic Extra Virgin Coconut Oils for supplying the best-tasting coconut oil.
The Barlean‘s family use only hand-selected and fresh-picked coconuts for their oil. Coconuts that are immature or overripe or that have fallen to the ground are nutritionally inferior and not used to make Barlean’s oils.
Barlean’s oils are carefully cold-pressed to preserve nutrients from the whole coconut and they are processed without the use of chemical solvents or hard mechanical filtration.
References:
- N. I. Lipoeto, et al. “Dietary Intake and the Risk of Coronary Heart Disease among the Coconut-Consuming Minangkabua in West Sumutra, Indonesia,” Asia Pacific Journal of Clinical Nutrition 13(2004): 377-84.
- H. Kaunitz and C.S. Dayrit, “Coconut Oil Consumption and Coronary Heart Disease,” Phillippine Journal of Internal Medicine 30 (1992): 165-71.
- What is the Benefit of Coconut Oil? (18k/15)
- Is Coconut Oil Healthy for Cooking? (260/8)
- Is cooking with coconut oil good (390/7)
- Can you cook coconut oil (590/6)
- Cookies with coconut oil recipe (320/6)
christine kee says
What do you think of the Organic Coconut Bliss by Luna & Larry ?
I love the Ginger Cookie Carmel flavor.
It this unrefined ?
Ivy Larson says
I am CRAZY for Coconut Bliss Christine! Of course it is still a dessert so you don’t want to go overboard with the servings, but it is a great store-bought option. I also have homemade coconut-based ice cream recipes on the site too btw 😉
Heidi says
You mentioned eggs are bad fat. Well you have not done your homework. The fat in egg yolk are a good fat HDL. Eggs have been getting a bad rap for many years. But there are many reports that mentioned the opposite is true. Eggs are great.
Ivy Larson says
You are absolutely right Heidi! We are NOT against eating eggs at all (please be sure to read this article I wrote a while back about eggs and why we eat the yolk, etc: https://cleancuisine.com/are-eggs-healthy/ ) –when it comes to animal fats though, the quantity really is what makes the most difference. I absolutely eat eggs (from pasture-raised chickens) —but I don’t eat MASSIVE amounts. I think that’s the big thing to keep in mind with all animal foods. I’m definitely not vegan, but I really do think eating more plant-foods and plant-fats is healthier than eating predominantly animal foods/ animal fats. I should have made that more clear in the article…
Michael says
So the coconut milk I by from the store is bad for me then. ?
Ivy Larson says
Hi Michael! No, no–I buy coconut milk in a can (my favorite is BPA-free Native Forest) –I just don’t buy the ones in the refrigerated section that have a list of other ingredients (including sugar). Just look for coconut milk in the non-refrigerated section of the supermarket (it’s usually found in the ethnic section with the Thai food). Hope this helps?
blowme says
sat fat is bad
LittleJohnySchoolBoy says
The commentors below make their profit off of selling Heart Attack Causing SATURATED fats also known as coconut oil. They don’t care if they kill people in the pursuit of profit. Its all about t he dollar. OR their just ignorant. Ask any doctor if Saturated fats clog arteries. You’ll get a resounding yes they do. Olive Oil is the only fat you should eat. It contains mostly unsaturated fats. Unsaturated fats are easier for your body to break down, and don’t clog the arteries. Thats the difference. Spread the word, keep the wolves from killing people.
Lauren says
Hi, I was curious if you had a recommended brand of coconut milk. I have read labels of the “commercialized” ones like so delicious and silk, but I know they aren’t fully unprocessed. What is a good organic, full fat brand that you use? Thanks!
Ivy Larson says
Hi Lauren.
That’s a great question! I should really start to clarify my coconut milk recommendations now that there are so many different ones on the market. To date, I do not recommend any of the “commercialized” ones that are found in the refrigerated section. The coconut milk I use is the canned stuff (typically located in the Asian/ ethnic section of the supermarket) Native Forest is a great canned brand that is BPA free and fairly easy to locate.
Hope this helps?
Jessica says
I’m sure there are posts about this somewhere online, I’m honestly just too lazy to sort through everything to determine if it’s good information or not. Can anyone tell me if coconut butter spread is good or bad for you? I don’t use dairy butter and use to use smart balance, but recently switched to earth balance coconut spread. I’ve always been a little concerned about all of the saturated fats in it, but continued to use it because it’s truly amazing stuff. I’ve heard arguments stating that it is both; that it is good and that it’s bad.
nimi says
I was thinking mixing coconut milk with some barley grass. Do you know of any good smoothie recipes?
Vincent says
What exactly makes saturated fat from coconuts so much healthier than animal saturated fats?
I’ve done some research, and what I found was that:
– the hydrocarbon chains of the fatty acids that make up the fat in coconuts are shorter than most others. Biochemistry isn’t my strong suit, but I know that a short hydrocarbon fatty acid is, as far as you body is concerned, still a fatty acid. It’ll take less time to be completely used up and it contains less chemical energy, but they’re also more abundant per gram (since they are lighter molecules).
– someone from Harvard medical school found that coconut fat consumption has an interesting effect on cholesterol levels but wasn’t sure whether it was beneficial or harmful.
Hameed Malik says
Ivy I am your fan, this article actually clarified major confusion about saturated fats and coconut oil. Only thing I wish to know people in Siri Lanka and Kerala India eat and live on coconut but when I meet them they don’t look healthy to me both mentally and physically . Do I need my eyes checked or is there any stats that proves about they are in better shape then rest of the world.
Karen says
What about canned coconut milk? Is it considerend processed? I like to make icecream out of it, because I avoid dairy.
Ivy Larson says
Hi Karen,
Canned coconut is ok! I buyorganic if possible. By the way, the coconut ice cream sounds delish!!! If you have a recipe or a link to a recipe please feel free to share it here!!
thanks so much =)
ivy
Stephanie says
I think you’re doing a great job and your site is great. I’ve recommended it to several friends who are coping with MS, but it’s really for anyone and everyone.
Just curious what you think of Andrew Weil coming out in Huff Post saying that saturated fat isn’t so bad anymore. Seems the people at the forefront of nutrition are saying dietary saturated fat is not only not linked to heart problems, it isn’t linked to weight gain either.
And they aren’t even talking about grass-fed beef and pastured chickens and pork – just regular saturated fat!
Ivy Larson says
Hi Stephanie!!
So sorry for the delay getting back to you! I didn’t know Dr. Weil posted that on Huff Post. However, I do still believe based on the research my husband (who’s an M.D.) and I have done that saturated fat from animal sources is not healthy. Saturated fat from animal food is pro-inflammatory and not good for anyone with an inflammatory condition (heart disease is even considered inflammatory). We started our research on diet bc/ I was diagnosed with multiple sclerosis (which is made worse by inflammation) in 1998 and my neurologist suggested I read the Swank Diet for MS, which strictly limits animal-based saturated fat. Since then I’ve learned MANY seemingly unrelated conditions share a common thread of inflammation. I think it’s best to eat animal foods in moderation as they are not anti-inflammatory due to the saturated fat. hope this helps?!
P.S. thanks so much for the positive feedback on our site =)
Joan Colbert says
Ivy,
I have tried to tell people there’s a
difference when they comment about the saturated fat, but have used extra virgin, organic coconut oil only sparingly in my cooking. Thank you for the written explanation.
Joan, Columbia, MD
Ivy Larson says
you are welcome Cara! so glad you found the info helpful!!
thanks so much for taking the time to comment.
warmly,
ivy
Pam Thelen says
Thanks for the helpful information, Ivy. I too have coconut oil in my bathroom. I slather it on after taking a shower. Is that what you use it for in the bathroom?
Ivy Larson says
hi Pam! YES! i use it for a moisturizer. it’s AMAZING!!! i also put it on my hair as a hair mask, use it for my cuticles, and a foot cream =)
Ivy Larson says
Thanks so much Terrence! I very much appreciate the positive feedback.
And YES! Elaine, Blake would be a GREAT “survivor” =)
Terence @ Barleans says
Ivy,
This is a great article! I work for Barlean’s customer service and many people call us concerned about the amount of saturated fat in coconut oil. Thank you for making this distinction between animal and plant based saturated fat.
Best of health,
Terernce Klein
Elaine says
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Elaine says
Hi, great photo of Blake and the coconut!!
He would do great on Survivor some day!!! Keep up the good work