Coconut Oil: Superfood or Super Bad Food?

The Pros and Cons of Coconut Oil

Coconut oil is a somewhat controversial superfood. We hear a lot of good and a lot of bad depending on who you talk to. I was reading an article and two registered dietitians had differing opinions. That tells me a lot! As if we weren’t already confused enough about nutrition. 

My personal opinion is it is good for you in moderation.

The days of fat free everything are starting to change. Current research is showing us that some fats are indeed good for us. It’s the trans fats that are killing us.

I will start with cons of coconut oil.

Cons:

• Coconut Oil is high in saturated fat.
• Coconut Oil is high in caloric content
• Coconut Oil raises LDL

Pros:

• Anti-cancer
• Alzheimer’s treatment
• Dental health including cavity prevention and reversal
• Diabetes management
• Weight loss aid
• Improved digestion
• Increased immune function
• Heart disease prevention
• There are also many beauty benefits. It softens hair and skin

High in Saturated fat but good for you

According to Isabel De Los Rios  Beyond Diet webs site:

“Not all saturated fat is equal, and they each work differently in our bodies. Coconut oil is primarily made of lauric acid, which is a medium chain fatty acid. In our bodies, lauric acid increases our high density lipoprotein (HDL), or good cholesterol, AND our low density lipoprotein (LDL), or bad cholesterol, but in equal ratios. So any negative effects appear to be a wash.

Looking at the original research, coconut oil did lead to increased LDL cholesterol levels. The point of issue, however, is the type of oil involved. Most of the studies used partially hydrogenated coconut oil and not pure extra virgin. Not only does the chemical process of hydrogentation add trans fat to coconut oil but it also destroys its antioxidant properties and essential fatty acids leaving a final product that is a distant relative to the original and truly harmful to our health. Even in small amounts, trans fat is known to raise LDL cholesterol, which is why the American Heart Association recommends as little as 1% of total daily calories come from trans fat.”

 Most of the studies used partially hydrogenated coconut oil and not pure extra virgin.

Did you catch that? Partially hydrogenated is not the coconut oil you want to use.Partially hydrogenated anything is trans fat.

It’s the trans fat that attributes to heart disease.

Note: Isabel says pure cold pressed extra virgin coconut oil is best because it is not hydrogenated.

More from Isabel’s Beyond Diet:

“The short version of the story is that while nearly all saturated fats are considered long-chain fatty acids (LCFA), coconut oil consists of medium-chained fatty acids (MCFA) that not only have no negative effect on cholesterol , they can actually lower the risk of both atherosclerosis and heart disease.

MCFA are also one of the most readily available fats that our bodies can utilize. Our livers are able to break these fats down fairly quickly so our bodies can use them as energy instead of storing them in our fat cells. This is what makes coconut oil so amazing.”

Fat that gets utilized as energy rather than gets stored. Wow! 

Many have claimed it helps with fat loss.

Another good sight on coconut oil research is Coconut Research Center . According to an interview with Bruce Fife, CN, ND

Bruce says, “ The reason people think of heart disease when anyone mentions coconut oil doesn’t have anything to do with science, and doesn’t have anything to do with fact, but has everything to do with marketing and money. Back it the early and mid-1980s, people were concerned that saturated fats could raise cholesterol levels. The soybean industry realized this was a perfect opportunity to make a profit. They reasoned that if they could convince people that all saturated fats were bad and caused heart disease people would eat more vegetable oil.”

So in conclusion, Use pure cold pressed virgin coconut oil.

Isabel De Los Rios suggests

“Here are 3 easy ways you can incorporate coconut oil into your diet for a health boost:

1. Switch from olive oil to coconut oil when sauteeing your vegetables. The fat in coconut oil is more suitable for cooking, as the fats can withstand higher heat without becoming damaged. The benefits of olive oil are maximized when consumed raw and unheated.
2. Add coconut oil into water when cooking brown rice, millet, or quinoa. Try one tablespoon per two cups of cooking water.
3. Flavor your organic coffee or tea with coconut oil for a delicious treat. Start with one half-teaspoon per eight ounces of coffee or tea and increase based on your desired results.”

Pumpkin Morning Glory Muffins

I have a recipe to share I absolutely love these muffins! I use them as a pre- workout snack. They are so moist and tasty. Small enough it doesn't bog me down and the good fats keep me satisfied and energized.

This recipe  from Tosca Reno was featured in  Oxygen Magazine.

 Pumpkin Morning Glory Muffins

• ½ c coconut flour
• ¼ tsp baking soda
• 1 tbsp pumpkin pie seasoning
• 1 tsp ground cinnamon
• 6 eggs
• ½ c coconut oil
• 2 tbsp honey
• 1 tsp vanilla extract
• ¼ c pumpkin puree
• 1 apple, cored,peeled and shredded
• 1½ c carrot, peeled, grated
• ½ c walnuts chopped
• ½ c pitted dates, chopped
• ¼ c sunflower seeds
• Dash unrefined sea salt

1. Preheat oven 350 F Line muffin tin with paper cups or spray with cook spray
2. Mix the first 4 ingredients and the sea salt together in a large bowl.Stir in apples.carrots,dates, walnuts and sunflower seeds until well combined.
3. Beat wet ingredients together in a separate large bowl. add flour mixture and mix until just combined.
4. Fill muffin cups and bake 25 min, or until toothpick inserted in center come out clean

The recipe does not state it is gluten free but it appears to be.

It is high in fat but they are good fats!

Shawn