What should I be aware of regarding coconut oil?

In recent times, the popularity for coconut oil risen rapidly due to the many claims of its health benefits.

The coconut oil contains 90 percent saturated fat. Oils that contain a high proportion of saturated fats have been proven to raise the chance of developing cardiovascular diseases as well as other. However, in recent times coconut oil has been gaining widespread popularity due to claims from researchers that it provides a range of health benefits. These include aiding in weight loss and slowing the progress of Alzheimer’s disease.

Many companies often replace coconut oil with different oils when making their goods and consumers are increasingly using it for cooking. Coconut oil is found not just in fried food items as well as in shampoos, sweets smoothies and coffee. In the year 2016, an U.S. poll found that 72% of respondents thought coconut oil as a nutritious product, yet only 37 percent of nutritionists agreed due to the fact that the oil is dominated by saturated fats, which health authorities have repeatedly warned against.

A few information regarding coconut oil (discussed in greater depth in the article below):

In recent years, the demand for coconut oil increased because of numerous claims regarding its benefits.

Most scientific studies don’t support the health benefits of eating saturated fats like coconut oil.

Coconut oil is an excellent ingredient in many dishes however, it should be handled with care.

Coconut oil’s beneficial properties are well-known.

This oil is a good source of 2.6 percent less calories when than other fats. It is believed to provide numerous advantages for health, like increasing “good” cholesterol levels, helping to regulate blood sugar levels and reducing stress levels because of the antioxidants present and helping to maintain healthy appearance of the skin (due due to anti-inflammatory qualities and capacity to enhance the defenses) and hair. It also assists in and preventing the progression of liver disease and reducing asthma-related symptoms. combating candida, enhancing satisfaction levels and helps reduce weight.

A cautionary note

It is vital to keep in mind that until now, research about the advantages from coconut oil has been done on animals, and no studies of this kind have been conducted on humans. Furthermore, all high fat food items (including oil) are extremely calorific dense which means that adding them to a diet that is already high in fat won’t aid in weight loss.

The nutritional value

One tablespoon (15 milliliters) in coconut oil is comprised of 120 calories; 14 grams of fats (12 grams of saturated 1, 1 g of monounsaturated, 0.5 g of polyunsaturated) Proteins, cholesterol and cholesterol are not present in the oil along with the vitamins and cellulose.

Coconut oil is a 100 percent fat, but its structure is different in comparison to animal fats (they are composed mainly of chains of amino acids). Coconut oil is characterized by extremely high levels of medium chain triglycerides that are more difficult for our bodies to transform into stored fat and they burn faster as compared to long-chain. Medium-chain triglycerides have been deemed to offer the majority of the coconut oil’s benefits for health.

Coconut oil is available in many forms.

There are many kinds of coconut oils, and some are more advantageous than others. Partly hydrogenated coconut oil in particular is among the bad types. Similar to other highly refined oils, this one has trans fats which can be detrimental to your health.

Coconut oil that has been refined is produced from bleached and deodorized pulp by using chemical. Coconut oil that is unrefined however is extracted from freshand fully ripe coconuts without the need of chemicals or high temperatures.

Controversial Aspects

One of the most common reasons to avoid coconut oil is the high amount of saturated fat. A study conducted in 2015 revealed that saturated fats might actually be less damaging than considered, however, its authors recommended cutting down on the amount of saturated fats within the diet and replacing the saturated fats with unsaturated.

In 2017 the American Heart Association released a new set of guidelines to cut down on saturated fats which includes coconut oil. The guidelines were founded on more than 100 studies carried out from 1950. Experts discovered that coconut and various oils are rich in saturated fats. Coconut oil is particularly high in “bad” cholesterol. So, experts suggest replacing saturated fats with racemic fats to decrease the risk of various ailments.

A misinterpretation of the study’s findings?

A study that contribute to the consensus regarding the health benefits that coconut oil can provide was carried out during 2008, under the supervision of Professor Marie-Pierre St-Onge from Columbia University. The research involved 31 participants (men as well as women) who consumed MCT oil (medium-chain triglycerides) or olive oil for 16 weeks in an exercise program to lose weight. It was found that the human body’s body process MCT oil (coconut oil falls into that category) differently, and their benefits for health are similar to olive oil. In particular, they decrease the risk of developing cardiovascular diseases. Researchers have concluded that MST oils are beneficial to cholesterol levels, this means they’re beneficial for well-being. Yet, St. Onge cautions that the findings aren’t enough to prove the advantages from coconut oil. Particularly considering that the study was not conducted using conventional coconut oil but an oil made that contains 100 medium-chain triglycerides.

The majority of coconut oils only contain 13-14% MCTs. This means that to get the effect , one is required to consume 10 tablespoons (150 grams) of coconut oil per day but that’s not really efficient, you’ll agree.

The American Heart Association recommends limiting saturated fats in your diet to 5-6 percent of total calories.

Coconut oil critics insist that the research conducted in this field can’t be relied on since they were conducted over a brief period of time, and involved only just a few participants. Furthermore, the findings are not sufficient to establish any benefits from the consumption of coconut oil.


All of this is not to suggest that coconut oil must be eliminated completely from your diet, however you should consume in moderation, as with any other oil. When purchasing oil, make sure to select ones that don’t have the partially hydrogenated oil of coconut. The oil must be kept in a cool, dark area. As with all saturated fats coconut oil is liquid at room temperature but it melts upon heating. Coconut oil imparts dishes an enticing sweet, sweet coconut taste. It is an excellent alternative to butter, and can also be utilized as an alternative to animal fats in vegan recipes.

To sum it all up

Based on the research of Dr. Walter Willett of Harvard University coconut oil tastes delicious and is a good choice to use only occasionally, but is best to use it in small quantities. He said that, in comparison with other saturated fats coconut oil isn’t nearly as hazardous and can be used as a replacement for trans fats that are found in processed and packaged food products, but there are other healthier oils too. Consumers should bear in mind that swapping one oil type for another is generally beneficial for your health however it won’t impact the efficiency for weight reduction in any manner.


Next Post