Coconut oil

Coconut oil

Coconut oil is derived from the dried pulp of the coconuts. Coconut oil is a tropical oil derived from the dried nut (copra) of the coconut palm tree. It is widely used in culinary applications, cosmetics, hair and skin care, and as a health supplement.

Overview

Coconut oil is distinguished by its high content of saturated fat, which can have both health benefits and concerns. Its use and effects have been extensively studied and debated in nutritional circles. This article aims to provide an objective overview of coconut oil, its types, benefits, and considerations related to its consumption.

Types of coconut oil

Coconut oil is primarily categorized based on its extraction and processing methods:

• Virgin or Unrefined – Obtained from fresh coconuts without employing high temperatures or chemicals. It retains the natural aroma and flavor of coconuts.
• Refined – Produced from dried coconut meat (copra) and often undergoes chemical bleaching and deodorization processes to remove impurities.
• Partially Hydrogenated – Further processed to increase its stability and shelf life. This method converts some of the unsaturated fats into undesirable trans fats.

Benefits of coconut oil

At its core, coconut oil is recognized as a lauric oil due to its principal fatty acid, lauric acid. Depending on its molecular size and structure, lauric acid can be classified as either a medium-chain or long-chain fatty acid.

Weight loss effects of coconut oil

According to research from Columbia University, pure medium-chain fatty acids (MCTs) can enhance metabolism and facilitate weight loss. However, mainstream coconut oil, irrespective of its type, is dense in saturated fat, with a concentration between 82-92%. It is acknowledged as a solid fat. Consuming just one tablespoon of coconut oil introduces over 11 grams of saturated fats, close to the 13 grams daily limit recommended by the American Heart Association. Typically, coconut oils contain 13-14% of medium-chain triglycerides. To replicate study results, one would have to ingest substantial amounts of the oil.

Frequently asked questions

Is coconut oil good on a keto diet?

Given its zero carbohydrate content, coconut oil is perceived as compatible with the keto diet. Yet, its overall nutritional profile, especially the saturated to unsaturated fat ratio, demands careful consideration. While it doesn't have carbs, its high saturated fat content necessitates moderation to safeguard cardiovascular health.

Ketometer one - keto friendly

Saturated versus unsaturated fat - which is better?

Eating lower quantities of saturated fat and increasing intake of unsaturated fats, such as polyunsaturated and monounsaturated fats, correlates with reduced incidences of Cardiovascular Disease (CVD).

Other alternative cooking oils

Several popular culinary oils, including canola, corn, safflower, sunflower, soybean, flaxseed, grapeseed, and extra-virgin olive oil, typically have considerably less saturated fat than coconut oil. Nutritional data for these oils can be found in their respective articles.

External links

• Coconut oil benefits
• Coconut oil healthy or not?

‎