Lauric acid has several functions. It is an antimicrobial, antibacterial and antifungal fatty acid.

So do we need to eliminate all coconut oil in our diet? The answer is no.

Before you throw away your coconut oil, keep in mind that it is important to maintain a diet of around 25 to 35 percent calories from fat in order to help the body absorb nutrients from other foods. Plus, people who cut saturated fat out of their diets might not necessarily lower their risk of heart disease, as many people instead fulfill their hunger with other empty calories like sugar and white flour, a 2015 study found.

Dieticians and nutritionists agree that while coconut oil should not be overeaten, it does not need to be eliminated completely like the AHA suggests. The composition of saturated fat in this plant oil is different than the saturated fat in an animal fat. Coconut oil is predominately saturated fat but 48% to 50% of this is health promoting lauric acid.

This information does not make coconut oil out to be an evil ingredient, but it serves as a reminder to be mindful about how you should balance this oil with unsaturated fats like avocado, nuts, seeds, flax and oily fish.

Eating too much of anything, even something that is healthy, isn’t a good thing, so consuming coconut oil in moderation won’t negatively affect your health. Coconut oil is full of healthy omega-3 fatty acids, which are great for your skin, nails, and heart. It’s antibacterial and extremely healing, so you don’t need to avoid coconut oil in your diet, only eat it in moderation like any thing else.