Read time : 7.5 minutes
Fat has always been a hot topic in nutrition. Some people fear it, others embrace it, and in Ghana, coconut oil is often hailed as a “cure-all” for everything from cooking to skincare. But what do dietitians and scientific evidence really say about fat? Let’s break it down in plain terms!
First, it’s important to know that not all fats are the same. Dietitians stress that fat is essential for health, it helps your brain function, keeps your hormones balanced, and helps your body absorb vitamins like A, D, and E.
What Are the Different Types of Fat?
But the type of fat you eat matters far more than the amount. For instance, unsaturated fats, found in foods like avocados, groundnut (peanut) oil, and fatty fish like mackerel, are considered “good” fats. These fats improve heart health by lowering “bad” LDL cholesterol and reducing inflammation. On the flip side, saturated fats, like those in fatty meats, butter, and coconut oil, can raise LDL cholesterol, increasing the risk of heart disease over time. The worst offenders are trans fats (Partially hydrogenated oils), found in fried street snacks, margarine, and processed baked goods, which harm both LDL and “good” HDL cholesterol.
How Much Fat Should You Eat Daily?
Globally, health experts recommend limiting saturated fats to 10% or less of your total daily calories. For people monitoring cholesterol or heart health, the American Heart Association (AHA) advises an even stricter limit of 5-6% of calories from saturated fats. This means if you eat 2,000 calories a day, only 120 calories (about 13 grams) should come from saturated fats (fat that are typically solid at room temperature).
Is Coconut Oil Really Healthy?
Now, let’s talk about coconut oil, a staple in many Ghanaian kitchens.
It’s loved for its rich flavor in dishes like red red (bean stew) or tomato stew, and some even claim it’s a “miracle” oil for weight loss and heart health. But research tells a different story. Coconut oil is 82% saturated fat, which is even higher than butter (63%) or palm oil (49%). A 2020 review in the journal Circulation found that coconut oil raises LDL cholesterol more than unsaturated oils like olive or soybean oil.
While coconut oil contains medium-chain triglycerides (MCTs), a type of fat metabolized faster by the body, the benefits of MCTs are often overstated. Most studies showing minor weight loss benefits used concentrated MCT oil supplements, not everyday coconut oil. Importantly, much of the research promoting coconut oil’s benefits has been short-term, small-scale, or conducted on animals and not humans with results too weak to justify switching to coconut oil for health reasons.
Why Is Coconut Oil So Popular in Ghana?
The answer lies in culture and accessibility. Coconuts thrive in coastal regions, making the oil affordable and familiar. Many families have used it for generations, and stories of grandparents living long lives while cooking with coconut oil reinforce its perceived benefits. However, dietitians point out that earlier generations were also more physically active and ate fewer processed foods. Today, with rising rates of heart disease and diabetes in Ghana and in other countries, balancing and moderation is crucial.
Heart-Healthy Oils You Should Use Instead
By contrast, decades of robust, large-scale human studies show that replacing saturated fats with unsaturated fats (like those in soybean oil, fish, or nuts) reliably lowers heart disease risk. For example, swapping coconut oil with groundnut oil in your stews or using olive oil in salads can make a meaningful difference over time.
Ghana’s Dietary Guidelines on Fat: What You Need to Know
So, what do Ghana’s Food-Based Dietary Guidelines recommend?
Published in 2023, the guidelines urge Ghanaians to prioritize unsaturated fats for better health. They specifically advise using oils like soybean, canola, or olive oil for cooking, as these are richer in heart-friendly unsaturated fats. The guidelines suggest using palm oil, a common ingredient in dishes sparingly due to its high saturated fat content. Coconut oil isn’t banned, but it’s grouped with other saturated fats to be used in moderation. The guidelines also warn against trans fats, urging people to avoid processed snacks made with reused oil or margarine.
Easy Ways to Eat Healthier Without Losing Flavor
Here’s the good news!
You don’t have to abandon flavors to eat healthier. Small swaps can make a big difference. For example, try using soybean oil (already widely used) instead of coconut oil for frying. Groundnut oil, another local favorite, is rich in monounsaturated fats and works well in stews. When making stews, add more tomatoes, onions, and garden eggs for flavor instead of relying solely on palm oil. For snacks, roasted groundnuts are healthier alternatives to fried street foods. And if you love coconut oil, use it in small amounts like drizzling a teaspoon over kenkey for flavor instead of deep-frying with it.
Final Takeaway: Balance, Not Fear, Is the Key to Fat in Your Diet
Fat is not the enemy, balance and choice are key. Ghana’s dietary guidelines remind us to enjoy foods while making mindful tweaks for better health. As the saying goes, “Too much of everything is bad.” By leaning into unsaturated fats, limiting coconut and palm oils, and avoiding trans fats, you can protect your heart without sacrificing the flavors you love.
RD, LD Julius Sammah
MyHealthCop Certified Dietician
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