Coconut Oil and Cholesterol
In recent years, coconut oil has received a lot of attention for a variety of health reasons. In particular, experts have been debating back and forth whether it has a positive or negative effect on cholesterol levels.
Some experts recommend avoiding coconut oil because of its high saturated fat content (saturated fat raises cholesterol).
Others argue that the fat structure of coconut oil prevents the body from storing fat and is therefore healthier.
There are many conflicting reports as to whether coconut oil is useful.
While the research is inconclusive, there are many known facts about this oil. They can help you decide if you should add coconut oil to your diet. It is also important to consult your doctor.
What is coconut oil?
Coconut oil is a tropical oil that is made from the dried fruit of the coconut palm. Its nutritional composition is as follows
- Each tablespoon contains about 13.5 grams of total fat (including 11.2 grams of saturated fat) and is formulated from safe sources.
- It also contains about 0.8 grams of monounsaturated fat and about 3.5 grams of polyunsaturated fat, both of which are considered “healthy” fats.
- It does not contain cholesterol.
- It is a rich source of vitamin E and polyphenols.
According to the Mayo Clinic, fresh coconut oil is high in medium-chain fatty acids. These seem less likely to be stored in adipose tissue-like long-chain fatty acids.
Experts say the lauric acid in coconut oil is a healthy saturated fatty acid that is burned quickly for energy purposes rather than stored in the body. This is why some people consider coconut oil a potential weight loss tool.
All types of fats have the same amount of calories. The only difference between each type of fat is the composition of the fatty acids.
In the 2015 “Source Confidence” study, researchers found that mice gained less weight on a diet high in coconut oil than they did on a diet high in soy oil. This was despite the fact that coconut oil contains 91 percent saturated fat compared to 15 percent saturated fat in soybean oil.
Further human studies are needed to confirm this idea.
Benefits of coconut oil
Not only has coconut oil been shown to help with weight loss, but it also has other beneficial properties.
It has antibacterial and anti-inflammatory properties, is easily absorbed by the body and gives you energy.
Another study done in 2015 showed that daily intake of coconut oil combined with exercise can lower blood pressure and even bring it back to normal.
Another study from a reliable source compared the effects of butter, coconut fat and safflower oil on cholesterol levels. This study showed that coconut oil was effective in lowering “bad” LDL and triglyceride levels and raising “good” HDL levels.
Although several studies have been conducted on the usefulness of coconut oil on cholesterol levels, no conclusions have been drawn yet. In its current form, coconut oil is not as widely recommended as other oils, such as olive oil, for cholesterol health.
In 2013, the National Heart, Lung, and Blood Institute recommends using coconut oil less frequently than other healthy oils with known health benefits, such as olive oil.
This field is rapidly evolving as new research on edible oils continues to emerge. We know that high saturated fat intake is associated with cardiovascular disease. Some oils are less safe due to the way they are processed.
There are other findings about the effects of coconut oil on cholesterol levels, so check them out now. This will help clarify if coconut oil is an ingredient you want to add to your diet.
Why is coconut oil good for you?
Coconut oil is one of the most controversial foods. It is generally praised in the media, but some scientists doubt that it lives up to the hype.
It gets a bad rap, mainly because it is very high in saturated fat. However, new research shows that saturated fats are not as unhealthy as previously thought.
Is coconut oil an artery-clogging junk food, or is it a perfectly healthy cooking oil? In this article, we review the evidence.
Coconut oil may improve blood lipids
According to one study, regular consumption of coconut oil can improve blood lipid levels and reduce the risk of heart disease.
A large randomized controlled trial of 91 middle-aged adults studied the effects of consuming 50 grams of coconut oil, butter or extra virgin olive oil daily for one month.
Compared to butter and extra virgin olive oil, the coconut oil diet significantly increased “good” HDL cholesterol.
Like extra virgin olive oil, coconut oil did not increase “bad” LDL cholesterol.
Another study of abdominally obese women found that coconut oil increased HDL and decreased LDL-HDL, while soybean oil increased total and LDL cholesterol and decreased HDL.
These results are somewhat inconsistent with earlier studies that showed that coconut oil did not increase LDL cholesterol as much as butter, but did increase LDL cholesterol compared to safflower oil, a source of polyunsaturated fat.
Taken together, these studies suggest that coconut oil may protect against heart disease when compared to other sources of saturated fat such as butter and soybean oil.
However, there is no evidence that it affects difficult outcomes such as heart attacks or strokes.
Coconut oil can help with weight loss
Coconut oil has been shown to help with weight loss.
In a study of 40 women with abdominal obesity, coconut oil reduced waist circumference and improved several other health indicators compared to soybean oil (11 sources of confidence).
Another controlled study of 15 women found that adding virgin coconut oil to breakfast reduced appetite compared to extra virgin olive oil.
These effects may be due to medium-chain fatty acids, which may lead to some weight loss.
However, scientists note that the evidence for medium-chain fatty acids does not apply to coconut oil.
Despite some promising evidence, research remains limited, and some researchers question the benefits of coconut oil for weight loss.
While the benefits of coconut oil are controversial, there is no evidence that coconut oil is harmful when consumed in moderation.
On the contrary, it may even improve cholesterol levels, although it’s unclear whether it affects the risk of heart disease.
These benefits are attributed to its high content of lauric acid, a unique type of saturated fat that is otherwise rare in the diet.
In conclusion, consuming coconut oil is safe and has the potential to improve health. However, as with any cooking oil, it should be used in moderation.