Coconut oil production process at home

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Coconut oil has grown in popularity in recent years, amid claims that it can do everything from supporting weight loss to slowing the progression of Alzheimer’s disease.

Many manufacturers have begun to use coconut oil in packaged products, and many people use it for cooking. Many products, such as fried foods, sweets, shampoos, coffee, smoothies, contain coconut oil.

In July 2016, results of a survey in the United States showed that 72% of people believed that coconut oil was healthful, but only 37% of nutritionists agreed.

Coconut oil contains over 80%Trusted Source saturated fat. Some expertsTrusted Source have linked saturated fats with cardiovascular and other diseases.

The 2015–2020 Dietary Guidelines for Americans recommend limiting consumption of saturated fats to less than 10%Trusted Source of a day’s calories. This means that someone following a 2000-calorie per day diet should eat no more than 20 grams (g) of saturated fat each day.

Find out more about the controversy, and if you should make coconut oil a staple in your diet.

Possible benefits
Supporters claim coconut oil provides various health benefits.

Increasing good cholesterol
The MCTs in coconut oil may help preserve insulin sensitivity.
There are two types of cholesterol: high-density lipoprotein (HDL), or good cholesterol, and low-density lipoprotein (LDL), or bad cholesterol. HDL appears to help reduce levels of LDL, and high levels of HDL may help boost cardiovascular health.

Some researchersTrusted Source have argued that medium-chain triglycerides (MCTs), a component in coconut oil, may help boost levels of good cholesterol. Participants took 1 tablespoon of coconut oil twice daily for 8 weeks.

However, resultsTrusted Source have varied. One small study in 2004 found the opposite. In research, dietary MCT increased bad cholesterol in 17 healthy young men. The scientists did not study any other indicators of heart health.

A 2016 studyTrusted Source found no clear evidence that coconut oil either benefits or harms cholesterol levels.

However, findingsTrusted Source published in 2018 suggested that extra virgin coconut oil’s impact on cholesterol may be similar to that of olive oil. So far, the results remain inconclusive, and more studies are needed.

Learn more about how to reduce cholesterol.

Controlling blood sugar
Findings from a 2009 animal study suggested that MCTs, present in coconut oil, may help preserve insulin sensitivity. The review also listed the specific beneficial health effects of MCT oil, not coconut oil, in 29 studies.

However, other investigations have not foundTrusted Source the same results. This study on mini pigs, however, looked at an excess calorie, high fat diet that also included hydrogenated fats and high fructose.

Which foods help manage blood sugar levels? Find out here.

Reducing stress
Virgin coconut oil may have antioxidant properties. In a rodent studyTrusted Source, it appeared to reduce stress resulting from exercise and chronic cold. Researchers believe that virgin coconut oil could be useful in treating some kinds of depression.
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Many plant based foods provide antioxidants. Learn more here.

Shiny hair
Some people apply coconut oil to their hair to increase shine and protect it from damage. It may penetrate the scalp better than mineral oils.

However, one studyTrusted Source of people with similar hair types found no difference in hair condition between those who used coconut oil and those who did

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