Here at Healthpath, we’re proud to offer evidence-based advice. However, we’re aware that science can seem a bit impenetrable and dry. Boring, even.
We also believe that education is the first step to regain control. We read a lot of scientific papers, so we thought it would be a good idea to create a digest (no pun intended) of some of the key research.
We hope these plain-English versions bring the science to life and—even more importantly—help you address your symptoms for good.
“Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women”
What’s the title in plain English?
A study looking at the effect of different fats on cholesterol.
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What did they do?
In this randomised trial, men and women age 50–75 were assigned to either a coconut oil, butter or olive oil group. Each group ate 50g daily of their assigned fat. They didn’t change anything else about their diets. After four weeks, the participants’ blood lipid levels and weight were measured.
What are the take-home points from the study?
1. LDL cholesterol (‘bad’ cholesterol) significantly increased in the butter group compared to the coconut oil group, yet there was no difference between coconut oil and olive oil. Coconut oil significantly increased HDL cholesterol (‘good’ cholesterol) compared to butter or olive oil. Interestingly, C-reactive protein (a general marker of inflammation) was significantly lower in the coconut oil group compared to both the olive oil and butter groups.
2. There wereno significant differences in weight loss, BMI and fasting blood glucose across any of the groups, although it’s important to remember that this was just a short-term trial. Another key point is that the study did not address cardiovascular disease directly, but rather studied blood-lipid markers based on the assumption that these are well-established risk factors for heart disease. Long-term studies following whole populations that eat different forms of fat would provide more accurate data on fat consumption and cardiovascular outcomes.
3. Self-reported compliance was high (87%) across all groups, yet as the study wasn’t conducted in a clinical ward there may be inaccuracies based on self-reporting data. As such, individuals may have also changed their normal dietary behaviours in different ways to accommodate the additional fat.
The Healthpath view
The results of this study indicate that even though coconut oil and butter are both saturated fats, they appear to have different biochemical effects. Based on the data from this study, it seems that coconut oil may be more favourable for cardiovascular health. Additional studies are needed to understand the long-term effects of dietary fat on health and disease.
Read the full published study
Author
Tegan Philp BA PgDip MSc is a Registered Nutritional Therapist. Passionate about all things gut-related, her master’s dissertation was on the role of the microbiome in cardiovascular outcomes. Tegan has over eight years’ experience working for leading nutrition colleges in both Australia and the UK. You can learn more about Tegan on her practitioner page or connect with her viaLinkedIn.
Ref: Khaw, K., Sharp, S.J., Finikarides, L., Afzal, I., Lentjes, M., Luben, R. and Forouhi, N.G., 2018. Randomised trial of coconut oil , olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. pp.1–14.
FAQs
There is no fast and set rule in the debate of coconut oil vs. butter that defines one winner over the other. While the argument can be made that there are more health benefits to consuming antioxidant-rich coconut oil than there are to consuming butter, both are still high-fat foods that you should eat in moderation.
Is the saturated fat in coconut oil good or bad? ›
Coconut oil is 92% saturated fat and therefore raises cholesterol levels similar to animal fats (butter, lard). However, it contains a unique type of medium chain saturated fat called lauric acid that research shows raises HDL or "good" cholesterol levels, which may lower overall heart disease risk.
Is coconut oil bad for your cholesterol? ›
Myth: Coconut oil is a heart-healthy cooking alternative.
The reality: Coconut oil has been shown to raise cholesterol levels — the good and the bad kinds — more than other plant-based oils like olive or canola. And in truth, medium-chain triglycerides make up only a small amount of the fatty acids in coconut oil.
What are the disadvantages of cooking with coconut oil? ›
Coconut Oil Side Effects
Coconut oil is full of saturated fat, which can raise your LDL (bad) cholesterol and your chances of cardiovascular disease and stroke. The American Heart Association recommends you to eat low-saturated fat foods and use healthier oils when you cook.
Why replace butter with coconut oil? ›
Organic coconut oil contains a type of medium chain triglyceride or MCT called lauric acid. Lauric acid cooks at a high smoke point, making it a versatile ingredient. That puts coconut oil as a perfect substitute for butter. Lauric acid is a unique saturated fat.
What is the healthiest alternative to butter? ›
9 healthful substitutes for butter
- Olive oil.
- Ghee.
- Greek yogurt.
- Avocado.
- Pumpkin purée.
- Mashed bananas.
- Coconut oil.
- Applesauce.
Chronic inflammation is a major component of many different types of skin disorders, including psoriasis, contact dermatitis and eczema ( 9 ). Interestingly, coconut oil has been shown to have anti-inflammatory properties.
Which oil is best for lowering cholesterol? ›
Olive oil is packed full of beneficial antioxidants that can lower your "bad" (LDL) cholesterol while leaving your "good" (HDL) cholesterol untouched.
Is coconut oil good for your gut? ›
By dealing with numerous bacteria, fungi, and parasites that may cause indigestion, coconut oil aids in the digestion process and even helps absorb fat soluble vitamins, minerals and some amino acids. When purchasing coconut oil, remember to choose unrefined, cold-pressed coconut oil.
Does eating butter raise cholesterol? ›
Scientists around the world simultaneously showed that saturated fat—the kind in butter and lard—increases both “bad” LDL cholesterol and “good” HDL cholesterol, making it similar to carbohydrates overall but not as beneficial to health as polyunsaturated fats from nuts and vegetables.
Unsaturated fats, the type found in avocados, are considered healthy types of fat. And avocados have no cholesterol whatsoever. Both polyunsaturated and monounsaturated fats can help lower blood cholesterol levels, making avocados a heart-healthy food. But the cholesterol benefits of avocados extend even beyond this.
Which oil is best for the heart? ›
Olive oil is the best oil with health benefits for heart patients. However, other types of oil for a healthy heart like canola and safflower are ideal since they do not contain unhealthy fats. Thus, they protect against inflammatory diseases like heart disease, cancer, asthma, etc.
Is it healthier to cook with olive oil or coconut oil? ›
Olive Oil Is Healthier and More Nutritious
That is because it is rich in good fat (polyunsaturated fat) and low in bad fat (saturated fat). Coconut oil contains 80 to 90 percent saturated fat. According to the experts, a tablespoon of coconut oil contains about six times as much saturated fat as olive oil.
Is saturated fat from coconut bad? ›
Coconuts provide a healthful source of saturated fats and should not be considered the same as foods with longer chain saturated fats.
What is the healthiest oil to cook with? ›
The healthiest oil to cook with is olive oil. It's versatile, being used in everything from frying to finishing. It's also rich in healthy fats, antioxidants, and polyphenols, all of which have shown protective effects against cancer and liver, heart, and neurodegenerative diseases (27, 28).
What oil is healthier than butter? ›
Bottom line: Olive, canola and safflower oils are healthier choices overall than butter and most margarines. Use them as replacements for butter and margarine in most of your cooking, but watch the amounts – those fat calories can add up fast.
Which oil is the healthiest? ›
Best all-around award goes to olive oil. You can use it for almost any kind of cooking without breaking it down. The healthiest type is extra-virgin olive oil (EVOO). It can help lower your blood pressure and fight inflammation.
Is coconut oil healthier than butter on popcorn? ›
Coconut oil is an excellent healthy alternative to butter because it contains lauric acid. This type of medium-chain fatty acid has cardio-protective qualities. Pour coconut oil over your popcorn as a topping substitute for butter.
What is the benefit of eating coconut oil? ›
Possible benefits of coconut oil include increasing good cholesterol, controlling blood sugar, reducing stress, and more. However, more research into the effects of regular coconut oil use is necessary.
