<p>There are many claims being made about coconut oil being some kind of superfood, wonderful for lots of different things, but we really don't have any evidence of long-term health benefits.</p>

No clear benefits of coconut oil

<p>Health organizations tend to discourage the use of coconut oil.</p><p><i>The American Heart Association says it's better on your skin than in your food, and it recommends that no more than 5% or 6% of your daily calories come from saturated on - 13 grams per day.&nbsp;</i></p>

Better on the skin that in your food

<p><b>You don't have to absolutely avoid coconut oil, but rather limit the use of it or replace it.</b></p><p><span>The American Heart Association&nbsp;advocates replacing coconut oil with "healthy fats" such as polyunsaturated fats and monounsaturated fats, like those found in canola and olive oils, avocados and fatty fish.</span></p>

Limiting coconut oil use

<p>In relation to cholesterol:&nbsp;</p><ul><li><b>Coconut oil increases LDL cholesterol, the "bad" cholesterol</b>, which has been associated with increased risk of heart disease.</li><li><b>Coconut oil also raises HDL, the "good" cholesterol</b>, especially when replacing carbohydrates in the diet.</li></ul>

Coconut oil and cholesterol

<p><b><span>It is more than 80% saturated fat. And j</span>ust one tablespoon has 120 calories.&nbsp;</b></p><p>About the same as a large apple or four cups of air-popped popcorn.</p><p>This means that consuming large amounts without reducing other calorie sources can lead to weight gain.</p>

Coconut oil is calorie-dense

<h1>The facts behind coconut oil is 'pure poison' claim</h1><p><span>By Lisa Drayer and Michael Nedelman, CNN</span></p><p>Updated 1738 GMT (0138 HKT) August 22, 2018 </p><img alt="Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that&amp;#39;s low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that&amp;#39;s without the buttery topping." src="https://cdn.cnn.com/cnnnext/dam/assets/170103164328-01-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that's low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that's without the buttery topping.</span></div><div class="caption">Hide Caption</div><div> 6 of 10</div><img alt="A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar." src="https://cdn.cnn.com/cnnnext/dam/assets/170103170319-06-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar.</span></div><div class="caption">Hide Caption</div><div> 7 of 10</div><img alt="Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars." src="https://cdn.cnn.com/cnnnext/dam/assets/170103164339-07-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars.</span></div><div class="caption">Hide Caption</div><div> 8 of 10</div><img alt="A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you&amp;#39;d be better off eating a burger." src="https://cdn.cnn.com/cnnnext/dam/assets/170103164341-08-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you'd be better off eating a burger.</span></div><div class="caption">Hide Caption</div><div> 9 of 10</div><img alt="If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate." src="https://cdn.cnn.com/cnnnext/dam/assets/170103164342-09-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate.</span></div><div class="caption">Hide Caption</div><div> 10 of 10</div><img alt="Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day." src="https://cdn.cnn.com/cnnnext/dam/assets/131022095340-dark-chocolate-truffles-exlarge-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day.</span></div><div class="caption">Hide Caption</div><div> 1 of 10</div><img alt="When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal." src="https://cdn.cnn.com/cnnnext/dam/assets/120306151541-flights-cheese-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal.</span></div><div class="caption">Hide Caption</div><div> 2 of 10</div><img alt="Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it&amp;#39;s important to sprinkle, not pour." src="https://cdn.cnn.com/cnnnext/dam/assets/170103165349-10-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it's important to sprinkle, not pour.</span></div><div class="caption">Hide Caption</div><div> 3 of 10</div><img alt="Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it&amp;#39;s made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime." src="https://cdn.cnn.com/cnnnext/dam/assets/170103164331-02-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime.</span></div><div class="caption">Hide Caption</div><div> 4 of 10</div><img alt="Order a California roll, and you&amp;#39;ll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat." src="https://cdn.cnn.com/cnnnext/dam/assets/170103164336-05-healthy-food-or-not-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>Order a California roll, and you'll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat.</span></div><div class="caption">Hide Caption</div><div> 5 of 10</div><img alt="Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that&amp;#39;s low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that&amp;#39;s without the buttery topping." src="https://cdn.cnn.com/cnnnext/dam/assets/170103164328-01-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that's low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that's without the buttery topping.</span></div><div class="caption">Hide Caption</div><div> 6 of 10</div><img alt="A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar." src="https://cdn.cnn.com/cnnnext/dam/assets/170103170319-06-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar.</span></div><div class="caption">Hide Caption</div><div> 7 of 10</div><img alt="Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars." src="https://cdn.cnn.com/cnnnext/dam/assets/170103164339-07-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars.</span></div><div class="caption">Hide Caption</div><div> 8 of 10</div><img alt="A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you&amp;#39;d be better off eating a burger." src="https://cdn.cnn.com/cnnnext/dam/assets/170103164341-08-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you'd be better off eating a burger.</span></div><div class="caption">Hide Caption</div><div> 9 of 10</div><img alt="If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate." src="https://cdn.cnn.com/cnnnext/dam/assets/170103164342-09-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate.</span></div><div class="caption">Hide Caption</div><div> 10 of 10</div><img alt="Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day." src="https://cdn.cnn.com/cnnnext/dam/assets/131022095340-dark-chocolate-truffles-exlarge-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day.</span></div><div class="caption">Hide Caption</div><div> 1 of 10</div><img alt="When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal." src="https://cdn.cnn.com/cnnnext/dam/assets/120306151541-flights-cheese-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal.</span></div><div class="caption">Hide Caption</div><div> 2 of 10</div><img alt="Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it&amp;#39;s important to sprinkle, not pour." src="https://cdn.cnn.com/cnnnext/dam/assets/170103165349-10-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it's important to sprinkle, not pour.</span></div><div class="caption">Hide Caption</div><div> 3 of 10</div><img alt="Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it&amp;#39;s made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime." src="https://cdn.cnn.com/cnnnext/dam/assets/170103164331-02-healthy-food-or-not-restricted-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime.</span></div><div class="caption">Hide Caption</div><div> 4 of 10</div><img alt="Order a California roll, and you&amp;#39;ll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat." src="https://cdn.cnn.com/cnnnext/dam/assets/170103164336-05-healthy-food-or-not-small-169.jpg"><div dir="ltr"><span dir="ltr"> Photos:</span> <span dir="ltr">10 foods that are healthy, except when they aren't</span></div><div class="caption"><span>Order a California roll, and you'll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat.</span></div><div class="caption">Hide Caption</div><div> 5 of 10</div><img src="https://cdn.cnn.com/cnnnext/dam/assets/131022095340-dark-chocolate-truffles-small-11.jpg" alt="dark chocolate truffles"><img src="https://cdn.cnn.com/cnnnext/dam/assets/120306151541-flights-cheese-small-11.jpg" alt="flights cheese"><img src="https://cdn.cnn.com/cnnnext/dam/assets/170103165349-10-healthy-food-or-not-restricted-small-11.jpg" alt="10 healthy food or not RESTRICTED"><img src="https://cdn.cnn.com/cnnnext/dam/assets/170103164331-02-healthy-food-or-not-restricted-small-11.jpg" alt="02 healthy food or not RESTRICTED"><img src="https://cdn.cnn.com/cnnnext/dam/assets/170103164336-05-healthy-food-or-not-small-11.jpg" alt="05 healthy food or not "><img src="https://cdn.cnn.com/cnnnext/dam/assets/170103164328-01-healthy-food-or-not-restricted-small-11.jpg" alt="01 healthy food or not RESTRICTED"><img src="https://cdn.cnn.com/cnnnext/dam/assets/170103170319-06-healthy-food-or-not-restricted-small-11.jpg" alt="06 healthy food or not RESTRICTED"><img src="https://cdn.cnn.com/cnnnext/dam/assets/170103164339-07-healthy-food-or-not-restricted-small-11.jpg" alt="07 healthy food or not RESTRICTED"><img src="https://cdn.cnn.com/cnnnext/dam/assets/170103164341-08-healthy-food-or-not-restricted-small-11.jpg" alt="08 healthy food or not RESTRICTED"><img src="https://cdn.cnn.com/cnnnext/dam/assets/170103164342-09-healthy-food-or-not-restricted-small-11.jpg" alt="09 healthy food or not RESTRICTED">

"Coconut oil is one of the worst things you can eat," a professor said. But other experts have taken a more measured view.

Coconut oil: The facts behind 'pure poison' claim

No clear benefits of coconut oil

Better on the skin that in your food

Limiting coconut oil use

Coconut oil and cholesterol

Coconut oil is calorie-dense

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