Is coconut oil healthy – or rather unhealthy? Few other fats are as hotly debated as coconut oil. While some praise it as a superfood – due to its medium-chain fatty acids, heat stability, and antibacterial properties – others warn against its high content of saturated fats and even advise against consuming it.

No wonder many people feel confused: Is coconut oil healthy or harmful? Should we avoid it – or use it regularly because of its unique qualities?

In this article, we finally bring clarity to the discussion.

We take a closer look at the 7 most commonly discussed myths about coconut oil – and reveal what is scientifically proven, what role coconut oil can actually play in your health from a holistic perspective, and how you can make an informed decision for yourself.

Coconut Oil – What’s the Real Story?

Maybe you’ve heard some of the following claims yourself and never quite knew what to believe or what’s actually true. It’s time to bring some clarity – and take a closer look at the most common myths surrounding coconut oil.

Myth 1: Coconut oil is unhealthy because it’s high in saturated fats.

Fact: Coconut oil does indeed consist of about 90% saturated fats. However, it’s important to look more closely: the majority of these are medium-chain triglycerides (MCTs), particularly lauric acid. Unlike long-chain fatty acids from other plant-based oils (such as nuts and seeds), which must be packaged into lipoproteins (chylomicrons) and transported via the lymphatic system, MCTs do not require this process.

MCTs are absorbed directly through the intestinal lining into the bloodstream and go via the portal vein straight to the liver, where they serve as a quick energy source—without placing a burden on the gallbladder or pancreas (1).

Myth 2: Saturated fats raise cholesterol and increase the risk of heart disease.

Fact: The so-called “fat hypothesis” originated in the 1950s and is no longer supported by current scientific evidence in its original form.

More recent studies show that MCTs do not have a significant effect on LDL cholesterol (2). On the contrary, lauric acid may even raise HDL levels, thereby improving the LDL/HDL ratio. Ultimately, a balanced, plant-based diet plays a far more crucial role in cardiovascular health (3).

Myth 3: Coconut oil leads to weight gain.

Fact: Unlike many long-chain fats, the MCTs in coconut oil are metabolized preferentially in the liver—quickly and efficiently for energy production. Rather than being stored in fat cells, they are often burned directly.

Studies have shown that MCTs can increase thermogenesis (the body’s heat production (4)) and therefore raise energy expenditure. They may also promote a greater feeling of satiety, which can help reduce overall calorie intake in later meals (5).

In a study involving overweight participants, regular consumption of MCTs—compared to long-chain fatty acids—resulted in less weight gain and improved body fat distribution (6).

In moderate amounts and as part of a balanced, plant-based diet, coconut oil may gently support metabolism without contributing to weight gain—provided it’s not added to an already calorie-rich diet.

Myth 4: Coconut oil is hard to digest.

Fact: Quite the opposite. The metabolism of coconut oil differs significantly from that of conventional long-chain fats found in plant-based oils. MCTs are transported directly to the liver via the portal vein without the need for bile or fat-digesting enzymes—a clear advantage for individuals with compromised digestion, liver, or gallbladder issues.

Because MCTs can be used by the body immediately as a source of energy, they place significantly less strain on the digestive system than other fats. People with chronic gastrointestinal issues or those recovering from surgery often tolerate MCT-rich oils like coconut oil very well.

Studies confirm that MCTs have a higher absorption rate and better digestibility compared to long-chain fats—making coconut oil an ideal fat source during recovery or for those with sensitive digestion (7).

Myth 5: Coconut oil is only suitable for frying.

Fact: Thanks to its high content of saturated fats, coconut oil is especially heat-stable, making it excellent for frying, baking, and sautéing. Unlike many polyunsaturated plant oils, it resists oxidation when heated, thereby minimizing the formation of harmful trans fats and free radicals.
But coconut oil is far more versatile: it’s widely used in raw cuisine as well. Its creamy texture and pleasantly mild flavor make it an ideal ingredient for:

• Raw desserts such as cakes or truffles
• Creamy spreads or dips
• Plant-based chocolates or coconut bars

Particularly in combination with ingredients like cacao, dates, vanilla, or nuts, coconut oil reveals its full potential—without any heating. It helps create a firm texture and allows many raw preparations to become sliceable and moldable when cooled below 23°C.

Myth 6: Coconut oil promotes inflammation.

Fact: This myth stems from the outdated generalization that all saturated fats are inflammatory. In fact, coconut oil is primarily composed of MCTs, especially lauric acid, which the body can convert into monolaurin—a compound with proven antiviral, antibacterial, and antifungal properties (8).

Studies have shown that monolaurin can act specifically against pathogens such as Staphylococcus aureus, Candida albicans, Helicobacter pylori, and certain viruses (e.g., herpes viruses) by disrupting their lipid membranes and inhibiting replication (9). This means coconut oil may naturally support the microbiome and reduce inflammatory microbes—both in the gut and on the skin.

Coconut oil is also valued for external use —such as in natural skincare or oil pulling—due to its antimicrobial effects (10).

Myth 7: Coconut oil is ecologically questionable.

Fact: Coconut oil should not be equated with palm oil. While palm oil often comes from large-scale monocultures associated with massive deforestation, coconut oil is frequently produced by smallholder farmers in mixed-crop systems. By choosing certified organic products from fair, sustainable sources, consumers can make a responsible and ethical choice.

Conclusion

Coconut oil is no miracle cure—but when used in moderation as part of a balanced, plant-based diet, it can offer valuable benefits: it is antimicrobial (antiviral, antibacterial, antifungal), easy to digest, supports metabolism, and does not contribute to weight gain when consumed responsibly.

It’s also highly versatile in raw cuisine—from desserts and raw cakes to creamy spreads and plant-based confections. Chosen wisely, coconut oil can be a building block in a natural, anti-inflammatory diet.

Tip: When shopping, look for cold-pressed, virgin organic coconut oil from fair and sustainable production. That way, you’re doing something good for both your body and the environment.

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