My clients' food diaries tell me a whole lot about current trends in diets in general, as well as what's being said about PCOS. More and more, I'm seeing women report eating coconut oil by the tablespoonful. So I thought I'd dissect the information and evaluate whether or not this is advisable.
Overall, the recommendations for a heart healthy, low glycemic diet, are to eat 30-35% of your calories as fat, equally distributed between saturated, polyunsaturated, and monounsaturated. Here is how that works out for most calorie levels you're likely to be on. First row is 30% of calories, second is 35% of calories.
1200 360 fat calories, 40 grams of fat, 120 calories/13.3 grams each, S-P-M
1200 420 fat calories, 47 grams of fat, 140 calories/15.5 grams each, S-P-M
1300 390 fat calories, 43.3 grams of fat, 130 calories/14.4 grams each, S-P-M
1300 455 fat calories, 50.6 grams of fat, 152 calories/17.0 grams each, S-P-M
1400 420 fat calories, 46.7 grams of fat, 126 calories/14.0 grams each, S-P-M
1400 490 fat calories, 54.4 grams of fat, 163 calories/18.1 grams each, S-P-M
1500 450 fat calories, 50.0 grams of fat, 150 calories/16.7 grams each, S-P-M
1500 525 fat calories, 58.3 grams of fat, 175 calories/19.4 grams each, S-P-M
1600 480 fat calories, 53.0 grams of fat, 160 calories/17.8 grams each, S-P-M
1600 560 fat calories, 62.2 grams of fat, 187 calories/20.7 grams each, S-P-M
1700 510 fat calories, 56.7 grams of fat, 170 calories/18.9 grams each, S-P-M
1700 595 fat calories, 66.1 grams of fat, 198 calories/22.0 grams each, S-P-M
1800 540 fat calories, 60.0 grams of fat, 180 calories/20.0 grams each, S-P-M
1800 630 fat calories, 70.0 grams of fat, 210 calories/23.3 grams each, S-P-M
1900 570 fat calories, 63.3 grams of fat, 190 calories/21.1 grams each, S-P-M
1900 665 fat calories, 73.9 grams of fat, 222 calories/24.6 grams each, S-P-M
2000 600 fat calories, 66.7 grams of fat, 200 calories/22.2 grams each, S-P-M
2000 700 fat calories, 77.8 grams of fat, 233 calories/25.9 grams each, S-P-M
One teaspoon of coconut oil contains 5 grams of saturated fat. Assuming that most fat that is found in milk and dairy is also saturated, let's work backwards and see on each of these calorie levels, at the two percentages, at any calorie level, you would not have any saturated fat left to allocate to your major sources of protein, calcium, and vitamin D. Keep in mind, women who consume at least one serving of fat-containing dairy a day are significantly more fertile than those who do not.
In the other direction, if you are eating entirely lean sources of protein (fish, poultry, lean red meat), and one serving of dairy a day, you should assume that about 23 grams of saturated fat will come from those sources. Again, even if you are aiming for 2000 calories a day, that leaves you room for 2.9 grams, or half a teaspoon of coconut oil per day.
Let's say you choose to switch out your unsaturated fat (where your pro-inflammatory omega-6 oils are found), for coconut oil. If, and only if, you had absolutely no other fats from these oils, you could include this much coconut oil in your diet.
1200 2.6 tsp/3.1 tsp
1300 2.7 tsp/3.4 tsp
1400 2.8 tsp/3.6 tsp
1500 3.3 tsp/3.9 tsp
1600 3.6 tsp/4.1 tsp
1700 3.8 tsp/4.4 tsp
1800 4.0 tsp/4.6 tsp
1900 4.2 tsp/4.9 tsp
2000 4.4 tsp/5.2 tsp
Even at the highest level I calculated, there is not enough room for 2 tablespoons of coconut oil in your diet. The excess calories will eventually set you up to gain weight. All oils, even healthy oils, in excess, promote weight gain.
There is some evidence to suggest that this proportion of saturated fat to monounsaturated fat may be too high, because fluidity of neuron membranes is important for healthy brain and nervous system function…and too much saturated fat of any kind, is correlated with rigid (undesirable) membranes.
I double checked peer-reviewed references in Pub Med and was not able to find any articles describing studies that would have been the source for this dose. I did find some cautionary information, however.
A high-fat diet, when the fat is coconut oil, in one study, was associated with lower bone density than high-fat diets based on either flaxseed (omega-3) or safflower oil (omega-6).
Yes, a diet that is 10% coconut oil, as described above, has been reported to improve metabolic parameters. However, when the amount of fat is increased, to 25%, increased blood free fatty levels, insulin resistance, and hypertension, all increase as well. The incidence of atherosclerosis in this study also doubled.
It looks to me like what may be going on here, is that one study was taken out of context and used as a promotional piece of information by companies with much to gain if their sales of coconut oil increase. When you're looking for good information, go to the source. Websites primarily intended to sell a product, even if they provide references, are not"the source". Chances are, they will omit any references that encourage any kind of limitation of use of their product.
I have more information on coconut oil in future posts. I don't think it's bad, I just think it's being over-hyped and misused, in a way that can be especially problematic for women highly at risk of metabolic and hormonal disorders.
Lau BY, Fajardo VA, McMeekin L, Sacco SM, Ward WE, Roy BD, Peters SJ, Leblanc PJ. Influence of high-fat diet from differential dietary sources on bone mineral density, bone strength, and bone fatty acid composition in rats. Appl Physiol Nutr Metab. 2010 Oct;35(5):598-606.
Waqar AB, Koike T, Yu Y, Inoue T, Aoki T, Liu E, Fan J. High-fat diet without excess calories induces metabolic disorders and enhances atherosclerosis in rabbits. Atherosclerosis. 2010 Nov;213(1):148-55. Epub 2010 Aug 11.
