Why Coconut Oil Won't Make You Fat

By now, you've heard about the benefits of coconut and coconut oil, which has deservedly elbowed its way on to super food lists. Even so, coconut oil hasn't been embraced by those who still harbor misconceptions about fat consumption. But the fat you eat isn't instantly converted into body fat.

Eating more calories than your body uses without exercising is what makes you fat.

Of the 3 macronutrients, fat is the most calorie-dense: it has 9 calories per gram while a gram of carbohydrates and protein each contains 4 calories. So it's safe to say a diet that is too high in fat means excess calories, which can lead to weight gain.

But that doesn’t mean you shouldn't include fat in your diet.

Our bodies need fat to function properly. Fat is a nutrient used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids, which help regulate blood pressure, blood vessel constriction, blood clotting and the nervous system. Dietary fat also shuttles the fat-soluble vitamins A, D, E and K from food into our bodies.

Most foods contain several different kinds of fats, including saturated, polyunsaturated, monounsaturated and trans fats. We're usually told to include unsaturated fats in our diet and shun saturated fats.

So if coconut oil is a saturated fat, how can it be healthy? That's because all fats aren’t created equal.

"Coconut actually contains a very healthy form of fat called medium-chain triglycerides (MCT). Although MCTs are indeed a form of saturated fat, they have some very unique properties," Jonny Bowden, author of The 150 Healthiest Foods on Earth, explains. "Specifically, coconut and coconut oil contain a fatty acid called lauric acid, which has been found to be quite effective in fighting a number of bacteria."

There are also some claims that coconut oil promotes weight loss because the medium chain fatty acids are sent directly to the liver where they are converted into energy, rather than circulate in the bloodstream like other fats.

But Bowden warns against those claims. "There have been research studies showing that people who regularly incorporate coconut oil in their diets lose weight, but some of the studies suggest you have to eat practically 40 percent of your calories from MCTs to get the effect."

Small amounts of MCTs from either coconut or supplements, however, will help keep you full and less likely to overeat.

How much coconut oil should you consume in order to reap its health benefits?

According to certified nutritional counselor Brian Shilhavy, president of Mt. Banahaw Health Products Corporation and owner coconut-info.com, 3 to 4 tablespoons of coconut oil a day provides enough lauric acid to build the immune system.

There are plenty of ways to incorporate coconut into your diet. You can add it to oatmeal, yogurt and protein shakes (except for post-workout nutrition, when you want to steer clear of fats). And unlike olive oil, coconut oil is great for cooking because it can be heated to high temperatures without its chemical composition breaking down. Use it to scramble eggs, grill salmon and stir-fry veggies.

Why does this matter to you? Because our bodies need healthy fats to function properly, and coconut oil is as delicious as it is healthy. A good nutrient split for fitness enthusiasts is composed of 40-30 percent protein, 30-40 percent carbohydrates and 30 percent fat. Coconut oil makes a great addition to fish, flaxseed, macadamia, and olive oils. Look for unrefined, extra virgin coconut oil.