Nutritional Information:
1 serving = 1 tbsp
Calories: 117 calories
Fat: 14 grams
Saturated Fat: 12 grams
Over the last 3 years it has been one of the most talked about new remedies for just about any ailment that hinders you. Coconut oil is said to have you covered! It has been endorsed on Dr. OZ with health claims saying it is heart healthy food that helps resist viruses, bacteria, yeast, fungi, and candida. Is heart health a concern for you? Coconut oil is said to lower cholesterol. Are you diabetic? Coconut oil is said to improve blood sugar control and reduces the need for insulin. Feeling sluggish or tired? Coconut oil is said to increase energy and endurance. Want to lose weight? Coconut oil to the rescue again, it is said to help control weight, increase digestion and improve absorption of vitamins. Feeling old? Coconut oil has anti-aging affects and is god for skin and hair. Do you have a sunburn, athlete’s foot, Alzheimer’s disease, nasal allergies, arthritis, insomnia, autism, heartburn, hemorrhoids, depression, acne, cellulite, mosquito bites, or lice? Well according to sources coconut oil is the go to cure. But is coconut oil really the solution for all our problems, or is this just another case of too good to be true?
The Facts on Coconut Oil
One of coconut oil's claims to fame is that it is a medium-chain triglyceride, therefore it is different from other fat sources. This is true however being a medium chain triglyceride does not mean it is the be-all-and-end-all. The thought with medium chain triglycerides is that the body processes them slightly different than other dietary fats. Unlike other fats, medium chain triglycerides are broken down immediately for use rather than stored. They are transported quickly to the liver for conversion into energy. In other words, you're more likely to burn off their calories than convert them to body fat. Trends say you should be eating coconut oil by the spoonful, fat bombs are all the rage, and have you tried bullet proof coffee? The biggest thing to keep in mind is that coconut oil is very high in calories. One tablespoon is more than 100 calories. There is definitely no way you can start adding it to your diet without cutting back else where and still expect to lose weight. It is not a freebie by any means! Sure, the quick conversion process may prevent weight gain, but it is essential to ensure that you are not exceeding your daily caloric limit or weight gain in inevitable. Dr. Oz may boast that due to these medium chain triglycerides, coconut oil is heart healthy. However, while medium chain triglycerides may increase levels of high density lipoproteins (HDL) or "Good Cholesterol"they also increase low density lipoproteins (LDL) or "Bad Cholesterol". For this reason, from a scientific prospective, coconut oil would be considered to have a neutral impact on heart health. Arguably, coconut oil contains many antioxidants and other substances, so it's overall effects on health can't be predicted just by its effects on LDL and HDL. In addition to being loaded with calories, coconut oil is still a saturated fat. Containing a 90% fat content, it sits second on the list of the "Top 10 Foods Highest in Saturated fat" coming in higher than foods like butter and animal fat. Due to its high levels of levels of saturated fat, the World Health Organization, International College of Nutrition, American Dietetic Association, American Heart Association, and Dietitians of Canada advise against regular consumption of coconut oil. The American Heart Association recommends limiting saturated fat to less than 13 grams a day. Well enjoy that 1 table spoon of coconut oil, because after than, there is no more allotted saturated fat left in your day. While coconut oil may not be as healthful as vegetable oils (olive oil, soy bean oil) which are unsaturated fats and as a result lower LDL and increase HDL, coconut oil 's HDL-boosting effect may make it "less bad" than other saturated fat choices. However, I by no means would recommend it ahead of other oils to reduce the risk of heart disease.
Conclusion
In conclusion there are a lot of claims that coconut oil has health benefits, but unfortunately there just isn't enough scientific evidence and research to support this. By all means though, use coconut oil. Enjoy it's tropical flavor. There is no reason to think it wouldn't be safe to use a reasonable amount to replace other oils or fats (butter or lard) in the diet. It may even have a positive effect of lipid profiles (however there is no proof this will reduce the risk of cardiovascular events). Just DO NOT go adding it to your diet on top of the usual consumption of other fats. Use it in moderation, and as an alternative for a fat that you would be using anyway (ex: butter on toast).
**Keep in mind that you should be getting most of your fat from unsaturated sources including olive oil, nuts, seeds, avocado and vegetable oil.
https://sciencebasedmedicine.org/coconut-oil/
http://www.health.harvard.edu/staying-healthy/coconut-oil
http://www.webmd.com/diet/features/coconut-oil-and-health#3
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