Claims have been made that coconut oil is a healthy substitute for a variety of other cooking oils; however, many still believe that it poses a health concern since 92 percent of its composition is saturated fat.
There are a variety of fatty acids that make up saturated fats, with some being more beneficial or harmful than others. In order to better understand why coconut oil is all the rave, one must understand the fundamentals of fat. There are essentially three types of fat: saturated, unsaturated, and trans fats. All fats are made of fatty acids carbon-hydrogen chains , which are categorized by how long they are based on the number of carbons and whether or not these chains contain double bonds.
Saturated fats have no double bonds, while unsaturated fats have one monounsaturated or more polyunsaturated double bonds. Coconut oil has become increasingly popular because its purported health benefits appear to be related to its high content of medium-chain fatty acids MCFAs.
Simply put, medium-chain fatty acids are basically medium-sized fat molecules or structures. Whether a fatty acid chain has more or less than 12 carbons matters significantly because the body finds it easier to absorb short- and medium-chain fatty acids.
Their smaller chain lengths allow them to bypass the fat storage pathway and, as a result, are sent directly to the liver to rapidly become energy for the brain and muscles. As a result, coconut oil is in high demand especially for athletes because it is the largest food source of MCFAs, a quick source of energy. Besides MCT oil, other good sources of MCFAs include coconut oil, palm oil well as grass-fed butter, cheese, whole milk, and full-fat yogurt.
Partially Hydrogenated : The small amount of unsaturated fats in coconut oil is hydrogenated or partially hydrogenated to extend shelf life and help maintain its solid texture in warm temperatures. This process creates trans fats , which should be avoided. Make Coconut oil has a melting point of 78 degrees F. Use refined coconut oil if you do not want a coconut flavor. Add a tablespoon of virgin coconut oil to sauces and curries to enhance flavor. Did You Know? The Philippines is the greatest worldwide producer of coconut oil.
Indonesia and India are the next largest producers. Coconut oil is an effective moisturizer for skin and hair. Using a small amount, gently massage directly into skin. For dry or frizzy hair, apply a small amount to the hair shaft and leave in for desired time a few minutes to overnight , and then wash out.
What About Granola? Where Americans and Nutritionists Disagree. New York Times. July 5, Coconut oil consumption and cardiovascular risk factors in humans. Nutrition reviews. Dietary fats and cardiovascular disease: a presidential advisory from the American Heart Association.
And here, public health officials may have been guilty of oversimplification — and an unfair assessment of fats. In the past few years, the debate over whether fats have been wrongly turned into villains has become intense and polarised. Fat is your friend. But even more moderate voices acknowledge that the low-fat diet health message is too crude — and not always supported by the evidence.
One of the best studies into saturated fats and heart disease was a Cochrane review of 15 clinical trials covering 59, people, which found that cutting out saturated fat and replacing it with carbs and proteins made no difference to cardiovascular disease.
It seemed to be showing that saturated fats are no worse for us than carbs — but that the real benefits come when we swap them for olive oils, nut oils and the fats in avocado.
Sanders believes not all saturated fats are the same. Dairy provides other things — magnesium, calcium and nutrients that may counteract the effects of saturated fat. But while not all fats are equal, Sanders, like most food scientists, remains unconvinced by the health claims for coconut oil or the suggestion that the saturated fat in coconut oil is less harmful than other saturated fats.
There is, he says, insufficient evidence for such claims. Christine Williams, professor of human nutrition at the University of Reading, agrees. Coconut oil may be no superfood, but equally, it is no villain. He has written for the Observer on acupuncture, mindfulness and the science of wine-tasting. According to health food websites, coconut oil can be used to treat everything from thyroid disorders to thrush, via brittle bones and dementia.
Coconut oil advocates believe that it has powerful antibacterial and anti-inflammatory properties because it contains lauric acid, a fatty acid also found in breast milk. It is true that lauric acid derived from coconut oil acts as an antibiotic, but this has only been seen in vitro and at super-concentrated doses.
In studies where the two have been directly compared, coconut oil was shown to be as useful as water at killing bacteria.
Here are three more of the most commonly cited, scientifically dubious health uses for coconut oil to be wary of. Agnes Donnelly. Skin While it is true that coconut oil is found in many sunscreens, coconut oil on its own has an SPF of around 1. Hair Coconut oil is believed to moisturise, provide nutrients, kill bacteria and improve circulation of blood in the scalp. Some websites even promote it as a way to slow hair loss.
A study comparing two products found that coconut oil was less likely to trigger diabetes and weight gain in mice.
Some have interpreted this as meaning coconut oil can help people lose weight. All high fat foods and oils are high in calories. One tablespoon of coconut oil, weighing Adding more high fat, calorie dense foods to a diet that contains carbohydrates and plenty of calories may not result in weight loss.
Which breakfast foods can help people lose weight? Several investigations have looked into coconut oil and its possible benefits, but many of these are small, inconclusive, and animal- or lab-based. Some human studies have confirmed several benefits, but other studies on people show conflicting results. More research is needed to confirm the effects of daily coconut oil use.
Coconut oil contains vitamin E, but no fiber and little to no other vitamins or minerals. However, the structure of fat in coconut oil differs from that of many animal products, which mainly consist of long-chain fatty acids.
Coconut oil is high in MCTs. These are harder for the body to convert into stored fat and easier to burn off than long-chain triglycerides LCTs.
Supporters of coconut oil attribute many of its benefits to the high MCT content. However, researchers have questioned these perceived benefits from coconut oil itself because many of the reported benefits stem from MCT oil itself. Experts have called on people to treat coconut oil as they would any other saturated fat until there is enough evidence to prove otherwise. Overall, the less processed a food is, the more likely it is to offer health benefits, and the same is probably true of coconut oil.
Extra virgin coconut oil comes from the fruit of fresh, mature coconuts. Processing does not involve high temperatures or added chemicals. Learn more about which oils to choose and which to avoid. In June , a Cochrane review found that, in some ways, saturated fats may be less harmful than previously believed.
It did not suggest, however, that saturated fats were healthful, and the authors urged people to continue reducing their intake of saturated fat. In June , the American Heart Association AHA issued new advice against using saturated fats, including coconut oil, after looking at the findings of over research studies.
In , one study made people think that coconut oil might be healthful. In this investigation, 31 people consumed MCT oil or olive oil during a week weight loss program.
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