Is Coconut Oil Healthy for Kids?
Is coconut oil a healthy fat for kids and adults? Learn the benefits and drawbacks of this popular ingredient.
Medically reviewed by Katie Drakeford, MA, RD, CSP, LD, CLC
If you have a Costco-sized jar of coconut oil in your pantry and use it in (or on) practically everything, you aren't alone. Sales of coconut oil have surged in recent years and are expected to keep climbing by about 7% per year through 2033.
However, you may have heard some mixed messages about whether coconut oil is healthy for kids and adults. Health food purveyors and athletes tout its antioxidant and energy-boosting benefits. However, researchers from both Harvard University and the American Heart Association have warned that it can be bad for heart health.
Get the scoop on coconut oil here, from potential benefits to health risks, so you can enjoy this food and skincare ingredient while keeping your family healthy and safe.
Related: What Should Kids Eat? An Age-by-Age Guide to Feeding
The Debate About Coconut Oil as a 'Health Food'
First, the good: From strictly a baking and cooking quality standpoint, coconut oil is great. It has a high smoke point (it doesn't burn at high temperatures) and produces crispy, flaky baked goods. And it may have some, albeit limited, health benefits.
Derived from the flesh of coconuts, coconut oil counts as a plant food, which doctors and nutritionists generally want children and adults to eat more of. Coconuts also contain immune-boosting phytochemicals and antioxidants, which may fight diseases like cancer. Studies have shown improvement in skin and hair health, too.
The big issue some experts have with coconut oil is that it's very high in saturated fat—even higher than butter or lard. Saturated fat is the kind of fat linked to higher cholesterol levels, and elevated cholesterol increases the risk for heart disease.
A Harvard University health professor even went as far as calling it "pure poison" due to its high saturated content, while the American Heart Association (AHA) has specifically recommended against using coconut oil. After analyzing more than 100 studies, the AHA says the science confirms that the oil does indeed raise "bad" cholesterol. It argues that there are no proven health benefits for coconut oil, unlike oils like olive that are shown to be good for the heart.
Coconut Oil as "Skin Food"
One area in which coconut oil is super nourishing is the skin. Research suggests that the topical application of coconut oil may reduce the risk of infection and improve weight gain and skin condition in preterm infants. The American Academy of Pediatrics (AAP) recommends using it to loosen cradle cap on babies' heads, while the Children's Hospital of Philadelphia suggests using it as a lotion for a relaxing massage for infants or children.
What's still being debated is whether coconut oil raises cholesterol levels in an exclusively unhealthy way. Much of the saturated fat in most commercial coconut oil brands is a fat called lauric acid, which does negatively impact "bad" LDL cholesterol levels but can also increase "good" HDL cholesterol. It's also important to note that coconut oil is harmful when it's hydrogenated, a process that creates trans fats. Choose coconut oils labeled as "non-hydrogenated."
Related: 11 Important Components of Kids' Nutrition
How To Use Coconut Oil
Like many special ingredients, coconut oil is a fine addition to your family's diet when used in moderation. It's also wonderful for the skin, which can soak up the fatty acids without any potential harm. Here are some ideas for getting the most out of coconut oil:
Rotate its use with other fats in cooking and baking. Coconut oil is versatile for cooking and baking since it can be used as a solid or, when warmed gently, a liquid. But continue to use oils like olive, canola, and avocado, too. That way you not only get a variety of flavors, but a variety of fats, including the healthy poly- and monounsaturated kind.
Be wary of inflated coconut oil claims in packaged goods. Watch out for coconut oil's health halo. Cupcakes made with coconut oil aren't suddenly "clean", and swapping out butter for coconut oil doesn't make brownies a superfood.
Boost your kids' monounsaturated fat intake. The AHA recommends that kids, like adults, eat a diet low in saturated fat and get most of their fat from foods rich in polyunsaturated and monounsaturated fats, like fish, nuts, and vegetable oils.
Get your child screened for high cholesterol between ages 9 and 11. Even if your family does not consume a lot of saturated fats or your child isn't at risk because of family history, getting a baseline cholesterol reading when your child reaches their tween years can be helpful down the road, according to the AAP. Plaque buildup in the arteries can start in childhood and then progress as kids grow into adults, putting them at higher risk for coronary heart disease, the number one cause of death in the US.
Use it liberally—on the skin! Harness the moisturizing and protective power of coconut oil by using it on your child's dry or flaky skin.
Related: How To Raise Healthy Eaters With Culturally Inclusive Foods
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