evidence: Let’s be perfectly clear here: if you just gulp a couple tablespoons of MCT oil each day, you will most assuredly gain weight, since fat is quite energy dense. But studies show that replacing some existing vegetable oil intake with MCT oil could lead you to eat up to 500 kcals less per day. That is quite substantial, although the evidence is somewhat mixed. [...] There have been seven trials that compared coconut oil (high in saturated fat) to a vegetable oil high in unsaturated fat. Five of the seven showed increased HDL levels. That should be a good thing, since HDL is generally considered protective against heart disease. On the other hand ... [...] Coconut oil intake is obviously not a prerequisite for good health, and it’s one of the most expensive oils out there. That isn’t to say coconut oil can’t benefit health, as the myriad of evidence lines above suggest potential for benefit and much still to be learned.