I figured we should give this some attention, since it hasn't been directely addressed on this forum (as far as I know).
As we know, not all fats are equal, and there are several types of saturated fat.
Take coconut oil, for instance. Why is it that coconut oil got a bad rap in the first place? It's high in saturated fat. Back during the 1980's witch hunt, all fat was demonized, and saturated fat was cast as a minion of satan.
They should have known better. After all, there was a 1981 study showing the benefits of coconut oil:
IA Prior, F Davidson, CE Salmond, Z Czochanska. “Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau island studies.” Am J Clin Nutr. 1981 Aug;34(8):1552-61.
This study looked at the populations of two South Pacific islands (Pukapuka and Tokelau) over a period of time starting in the 1960s, before western foods were prevalent in the diets of either culture.
The study was designed to investigate the relative effects of saturated fat and dietary cholesterol in determining serum cholesterol levels. Coconuts were practically a staple in the diets, with up to 60% of their caloric intake coming from the saturated fat of coconut oil. The study found very lean and healthy people who were relatively free from the modern diseases of western cultures, including obesity.
Their conclusion: "Vascular disease is uncommon in both populations and there is no evidence of the high saturated fat intake having a harmful effect in these populations."
Another study:
S Sircar, U Kansra Department of Medicine, Safdarjang Hospital, New Delhi. “Choice of cooking oils--myths and realities.” J Indian Med Assoc. 1998 Oct;96(10):304-7.
This study was done in India comparing traditional cooking oils, like coconut oil and ghee which are rich in saturated fats, with modern oils like sunflower or safflower oils which are mostly polyunsaturated.
They found that while saturated fats were portrayed as unhealthy in favor of newer polyunsaturated vegetable oils, that heart disease and diabetes had actually increased after consumption of the traditional oils like coconut oil and ghee decreased.
They concluded that these newer "heart-friendly" oils like sunflower or safflower oils possess an undesirable Omega 6 fatty acid ratio to Omega 3 fatty acids, and that there are numerous research data now available to indicate that the sole use or excess intake of these newer vegetable oils are actually detrimental to the health of Indians.
Book:
P.K Thampan,. “Facts and Fallacies about Coconut Oil,” Asian and Pacific Coconut Community, Jakarta, 1994.
Thampan's book showed that coconut oil consumption is unrelated to coronary heart disease mortality and morbidity. On the contrary, studies in countries where coconut kernel and coconut oil form major dietary components have shown a longer life expectancy at birth than in countries with negligible intake of coconut products. There are also instances of longer life expectancy in predominantly coconut-consuming areas than in other places within the same country that eat less coconut.
What makes coconut oil healthy?
Coconut oil contains what are called medium chain fatty acids, or medium chain triglycerides (MCTs). These medium chain fatty acids are different from the common longer chain fatty acids found in other plant-based oils (LCTs). Saturated fats in coconuts are also different from those found in meat.
MCT consumption has been shown to increase energy expenditure (EE) and lead to greater losses of the adipose tissue in animals and humans.
Study: Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue.
Int J Obes Relat Metab Disord 2003 Dec;27(12):1565-71
This study showed that overweight men fed MCT's showed an increase in energy expenditure, and increased fat oxidation, versus men fed LCT's. That means they bunred more energy and fat.
Coconut oil is nature’s richest source of MCTs. The most predominant MCT in coconut oil is lauric acid.
In addition to its effects on metabolism and fat oxidation, lauric acid supports the normal formation of a monoglyceride called monolaurin, which has been shown to be beneficial with several bacteria and viruses.
Is theree a caveat?
Maybe. As with most nutritional issues, there are always studies that contradict each other.
There is also data suggesting coconut oil might be detrimental to blood lipid profiles:
Mendis, S., et al. Coconut fat and serum lipoproteins: effects of partial replacement with unsaturated fats. Br J Nutr. 2001 May;85(5):583-9.
But that's one study, and it's not all that conclusive.
Conclusion - include coconut oil in your diet, but be sure to get a balanced fatty-acid profile (i.e., don't drink gallons of the stuff and avoid all other fats).
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