Benefits of Coconut Oil 6 Benefits for the Body, Its Negative Effects, and How It Compares to Other Oils

Is coconut oil beneficial or harmful? These days, it appears that that is the million-dollar question. While some people are concerned about the amount of saturated fat it contains, others argue that coconut oil's specialized fatty acids, polyphenols, and antioxidants have a lot to offer.

When we inquired about the health benefits of coconut oil, nutritionists concurred that its benefits outweigh its drawbacks. The essential information about the advantages of coconut oil follows.

Coconut Oil's Advantages

Coconut oil is a fat made entirely from plants. According to clinical and culinary dietitian Huma Chaudry, R.D., that fat also contains antioxidants, polyphenols, vitamin E, and vitamin K, all of which are nutrients that have a variety of positive effects on health.

The debate surrounding coconut oil stems from its high saturated fat content (82 percent), which, when consumed in excess, may raise LDL (bad) cholesterol1, thereby increasing the risk of cardiovascular disease. Lauric acid, a medium-chain triglyceride (MCT) that appears to be less harmful to cholesterol due to the way it is quickly metabolized in the body, is the primary fatty acid in coconut oil (50 percent). Lauric acid is transported to the liver to be transformed into energy and other metabolites rather than being stored as fat.

Additionally, it demonstrates that the MCTs in coconut oil may aid in the treatment of a number of chronic illnesses, including cancer, diabetes, and Alzheimer's disease. Additionally, it may assist in reducing oxidative stress due to its antioxidant, antimicrobial, and anti-inflammatory properties.

Coconut oil, like most foods, should be eaten in moderation as part of a nutrient-dense diet. The top advantages of plant-based fat include:

Summary

Although coconut oil receives a lot of criticism due to its high saturated fat content, numerous studies have demonstrated that it can be a healthy food when consumed in moderation.

It Provides Quick Energy

Coconut oil's MCTs provide your body and brain with a quick source of energy. When compared to the more common LCT (long-chain triglyceride) fats, these little guys are much simpler for your body to break down and use as fuel," functional medicine expert Will Cole, IFMCP, DNM, D.C., previously told mindbodygreen. This is due to the fact that MCTs bypass the liver and are quickly metabolized by the body into an energy source.

It Has a Lot of Good Fatty Acids in It

The antimicrobial and antibacterial properties of the lauric acid in coconut oil, particularly its effects on Staphylococcus aureus, Streptococcus mutans, Streptococcus pyogenes, Escherichia coli, and Helicobacter pylori, have been investigated.

Caprylic acid, which makes up 8% of the fatty acids in coconut oil, is an additional fatty acid to be noted. When used in conjunction with carvacrol to treat candida, this fatty acid has been studied for its anti-inflammatory and antifungal13 properties.

It Might Help People Lose Weight

According to integrative dietitian Jessica Cording, R.D., MCTs may support weight loss due to the unique way they are metabolized. Although they do not directly burn belly fat, MCTs can regulate hunger levels and promote satiety, thereby indirectly promoting weight loss.

The ketogenic diet also includes coconut oil, a high-fat, no-carb staple that can aid in weight loss and improve metabolic health outcomes.

It Gives Your Brain A Boost

MCTs may improve memory and overall brain health in addition to providing your brain with energy. Particularly, coconut oil may help normalize blood pressure and improve insulin sensitivity, which are both risk factors for Alzheimer's disease (as well as heart disease and Type 2 diabetes).

Additionally, a few small studies have demonstrated that MCTs improved semantic memory and cognitive abilities in patients with mild to moderate Alzheimer's disease. It's too early to make firm assertions here, but it looks promising.

It Benefits Your Skin

We can all agree on one thing: When applied to the skin, coconut oil has a very hydrating and creamy effect. According to Chaudry, vitamin E in coconut oil has been linked to protecting the skin barrier from sun damage and premature aging. Although some experts claim that because it is thicker and can sit on the dermis, it may clog pores, this is more of a concern for skin that is sensitive or prone to acne.

Keep in mind that because of their processing, unrefined coconut oils retain more of their nutrients, making them the best option for skin health.

It Might Regulate Blood Sugar

MCTs may increase insulin sensitivity, thereby reducing insulin resistance, according to one study, despite the fact that there hasn't been a lot of research on the effect that coconut oil has on blood sugar.

Compared To Unrefined

There are important distinctions between refined and unrefined coconut oil, and not all coconut oil is created equal.

Virgin (unrefined) coconut oil is primarily produced by pressing coconut meat. "When you're cooking with it or using it in recipes, you're going to taste it because it hasn't gone through a lot of processing," says Cording. "You're still getting a strong coconut flavor and smell because it hasn't gone through a lot of processing.

In contrast, refined coconut oil undergoes significantly more processing. The coconut meat is typically dried and then bleached and deodorized with heat and sometimes chemicals. The end product has a taste that is more neutral and does not have a strong coconut flavor or smell.

Although the process removes some of the phytonutrients and polyphenols from refined coconut oil, it has a higher smoke point and can withstand cooking at higher temperatures. The smoke point of unrefined coconut oil is around 350 degrees, whereas the smoke point of refined coconut oil can reach 450 degrees.)

Clearly, both have advantages and disadvantages. You can learn all about the differences between refined and unrefined coconut oil here, as well as which one is better for which applications.

What To Do with Coconut Oil

Bake and cook with it	Cooking with coconut oil is the simplest way to incorporate it into your diet. Since unrefined coconut oil has a sweeter flavor and a lower smoke point, it's best for low-heat cooking like baking and roasting. Cording advises using refined oil over unrefined when sautéing or stir-frying, or using avocado oil, which has a higher smoke point than either. Keep in mind that coconut oil is mostly saturated fat, so it solidifies at room temperature and can be more difficult to cook with than other oils.
Include it in your coffee	Adding fat to your coffee can help you feel fuller for longer and is especially popular among keto drinkers. According to Chaudry, the added fats can also help keep your energy levels stable without making you feel jittery. You can use pure MCT oil, which has a milder flavor, or add a spoonful of coconut oil to hot coffee.
Use it to make smoothies	A healthy fat like coconut oil can help you feel fuller for longer and reduce the effect of fruit on your blood sugar levels. Before incorporating it, it is best to slightly melt it.
As a moisturizer, use it	Coconut oil is a natural moisturizer that works well for your face and skin. According to Cording, "I only use the mbg body lotion and coconut oil because I have very sensitive skin." It moisturizes well and is very gentle. When applied topically, it also has a very hydrating effect."
Swish it around	Although little is known about the ancient Ayurvedic practice of oil pulling, some studies suggest that it can improve oral health and dental hygiene.

 

Is There a Particular Time of Day When Coconut Oil Tastes Best?

Although coconut oil can be beneficial at any time of day, Cole previously told mindbodygreen that consuming it in the morning can help you prepare for a more productive day.

Cording adds, "Adding coconut oil to your breakfast or coffee in the morning may help you control your portion sizes throughout the day and give you energy that lasts." Fat aids in the absorption of fat-soluble vitamins, so if you take your vitamins in the morning on an empty stomach, you might benefit more from having them with a healthy fat."

However, you might want to eat something before using coconut oil if you have a sensitive stomach. If you have underlying digestive issues, excessive oil use can cause stomach upset in general. Yet, that is truly about the amount you're utilizing and not really restrictive to coconut oil," Cording admonitions.

Comparing Coconut Oil to Other Oils

A few studies indicate that coconut oil's saturated fat has a different impact on your biochemistry than other types of saturated and unsaturated fats. In this section, we contrast coconut oil with other well-liked cooking options:

Olive Oil Versus Coconut Oil

With a small amount of saturated and polyunsaturated fats, olive oil almost entirely consists of monounsaturated fats. Oleic acid, the main fat, has been shown to aid in weight management and fight inflammation.

The healthiest type of extra-virgin olive oil has a smoke point of 350 degrees. Refined coconut oil is better for high-heat cooking because it can reach temperatures up to 450 degrees.

Olive oil is best for low-heat cooking, drizzled over salads or roasted vegetables after they have been cooked, or drizzled on top of them.

Avocado Oil Versus Coconut Oil

Avocado oil, like olive oil, is mostly made of monounsaturated fats. 71% monounsaturated fats, 13% polyunsaturated fats, and 16% saturated fats—the majority of which are in the form of oleic acid—make up the specific breakdown.

Avocado oil is ideal for high-heat cooking due to its high smoke point, which is 520 degrees. Due to its neutral flavor, it is also excellent for baking.

Negative Effects and Effects

In most diets, coconut oil can be a healthy addition. However, it is best to limit how much you eat and to switch up the healthy cooking oils you use so that you get a variety of healthy fats. Coconut oil should be used sparingly and discussed with a doctor by those who are keeping an eye on their lipid levels.

According to Chaudry, individuals who consume an excessive amount of coconut oil may experience gastrointestinal side effects such as diarrhea, cramps, and discomfort. This can be reduced by reducing your intake and consuming coconut oil with a meal rather than on an empty stomach.

According to Cording, allergies may also be a concern for individuals who are allergic to tree nuts.

Tips For Shopping and Purchasing Sustainably

According to both Chaudry and Cording, the healthiest coconut oil to purchase is typically organic, virgin, and unrefined. It's also a good idea to look for cold-pressed coconut oil because it was not heated during processing and keeps most of its nutritional value.

For reasons of sustainability, Cording also recommends using glass containers rather than plastic ones. Glass jars can be reused, so you won't just reduce your use of plastic. "When you're on the go, they are great containers for overnight oats and smoothies,".

The Conclusion

Coconut oil has many advantages, including the ability to moisturize the skin and improve brain health. It can also be used as a satiating fat in your morning coffee and is a versatile choice for baking, cooking, and baking. This tropical fat can absolutely be incorporated into a healthy diet for the majority of people, despite the fact that moderation is still advised.