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Ask Dr. K: Use coconut oil sparingly for cooking

SATURDAY, FEB. 22, 2014

DEAR DOCTOR K: Coconut oil is all over the grocery store shelves lately. Is it healthier than other cooking oils?

DEAR READER: I’ve also noticed that coconut oil seems to be catching on these days. I consulted with Walter Willett, the chair of the Department of Nutrition at the Harvard School of Public Health, to get his opinion. Here’s what we discussed.

Not all cooking oils are created equal. Some are good for your health, while others promote disease.

Unsaturated fats, which include monounsaturated fats and polyunsaturated fats, provide health benefits. Good sources of monounsaturated fats are olive oil, peanut oil and canola oil. Corn oil, sunflower oil and safflower oil are common examples of polyunsaturated fats.

Saturated fats, found in butter and full-fat dairy products, can increase total and LDL (bad) cholesterol – and the risk of heart disease.

Coconut oil is about 90 percent saturated fat, so it would seem that coconut oil would be bad news for our hearts. But what’s interesting about coconut oil is that it also gives “good” HDL cholesterol a boost.

Coconut oil is, obviously, a plant-based oil, and plant-based oils are more than just fats; they contain many antioxidants and other substances. So their overall effects on health can’t be predicted just by the changes in cholesterol levels.

Coconut is a wonderful flavor, and there’s no problem using coconut oil occasionally. But for now, I’d recommend using it sparingly.

If you do choose coconut oil, be sure to use virgin coconut oil. It doesn’t have the unhealthy trans fats that are found in hydrogenated or partially hydrogenated forms.

Finally, remember that all cooking oils are high in calories. So when cooking, make sure your drizzle of oil doesn’t become a downpour.

Dr. Komaroff is a physician and professor at Harvard Medical School. To send questions, go to, or write: Ask Doctor K, 10 Shattuck St., Second Floor, Boston, MA 02115.


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