Coconut Water and Coconut Oil

I was doing some research on my own the other day, into the many recent health  claims surrounding coconut products, and then I figured  - I may not be the only one feeling a bit confused about this food item that has become so popular lately!  (I happen to love coconut macaroons, but never considered it a health food.)
So after looking into this a bit, I decided to share some of the information I have found on the coconut and its recent popularity.  

Coconuts are technically a fruit, rather than a nut, and from coconuts comes the edible flesh or “meat” which can be extracted and consumed, as well as used to make coconut oil and milk.  There is also a clear liquid found inside the coconut - coconut water – which can be drunk.  Coconut flesh is often dried and used in cooking or baking (like those macaroons, or coconut-crusted shrimp, for example).  Coconut milk is often used in sauces, like curry.  Coconut water and coconut oil are two products that have become popular recently and depending on what you read, there are a number of health claims made about them.

Coconut Oil.  Dr. Oz claims that coconut oil can help our bodies build resistance to viruses and bacteria, control blood sugar, boost thyroid function, and increase metabolism, energy, and endurance, as well as improve digestion and keep weight balanced.  He makes it sound like a miracle food, but is it all “too good to be true?”

I turned to the Academy of Nutrition and Dietetics (AND), and found that one teaspoon of coconut oil contains 39 calories, 4.5g fat, 3.9g saturated fat, 0 trans fat and 0 cholesterol.  The high saturated fat content is what originally put this oil into the arena of foods that should be used sparingly.  However, the type of saturated fat can make a difference, as different types differ in their effects on blood lipid levels.  There’s a little more to this, but to give you the short version - the health claims for coconut oil are at this time considered to be unsupported by scientific evidence, and basically most Americans are eating too much saturated fat as it is so it may not be worth adding yet another source.  

Coconut Water.   There are a lot of reports of the benefits of drinking the water from the coconut – many of these seem to be referring to drinking it pure, from the coconut, as opposed to the more processed versions you would see here in the US, such as in sports beverages.  The water from the coconut contains electrolytes such as sodium, potassium and magnesium, and could be a good post-workout replenishing beverage.  But, according to the AND, coconut water does not contain sufficient amounts of electrolytes to replenish what is lost during sweat.  Nor is there any evidence that it hydrates any better than plain old water (and water has 0 calories so is usually a better choice, anyway).  

For someone who drinks a lot of juice or soda, coconut water may be a better choice, since it will likely be a lower calorie product, plus coconut water has more potassium than many types of juice.  As with all beverages, you need to check the label.  These drinks are often hidden sources of calories and sugars, and flavored coconut water will have more of both then the plain variety. 

So the jury is still out on coconut.  The best advice is still to consume all foods in moderation, read the nutrition labels, and try to make informed choices.