Incorrect Interpretation Of A Study
In 2008, one study made people think that coconut oil might be healthful. In this investigation, 31 people consumed MCT oil or olive oil during a 16-week weight loss program.
The team found that the body processes MCT oil, such as coconut oil, differently from other oils. They concluded that MCT could have the same impact on CVD risk factors as olive oil.
Some people interpreted this to mean that if MCTs can have a positive effect on HDL and total cholesterol levels, coconut oil must be healthful.
However, the original study did not use coconut oil, but a special oil that was 100% MCT. The MCT content of coconut oil is around 14% . Butter is about 9.2% MCT.
A person would have to eat 150 g, or 10 tbs, of coconut oil each day to get the benefits. Consuming this much oil would not be healthful.
The Dietary Guidelines recommend limiting the intake of saturated fats to 10% or less of total calories. For those monitoring their cholesterol, the AHA recommend a maximum of 5-6% .
Most studies that show positive health benefits use MCT oil, not coconut oil. Studies supporting coconut oil have often been short term, small scale investigations involving animals rather than humans. The results have not been significant enough to warrant advising people to switch to coconut oil.
Research supporting a switch to unsaturated fatty acids has produced more reliable results.
Here are some tips for buying, storing, and using coconut oil:
Flaxseed Health Benefits Can Flaxseed Help Your Blood Sugars
I just love flaxseed, and one I supplement with daily. Flaxseed has an amazing amount of benefits to help promote overall health. In saying that, how can one find flaxseed? What actual benefits does organic flaxseed provide? Can it help prevent your blood sugars from spiking? For that and much, much more, continue reading!
Flaxseed oil is an excellent supplement that supports the bodys vital systems. It is rich in the omega-3 essential fatty acid alpha-linolenic acid, or ALA. Although omega-3s are crucial to human health, they are not manufactured by the body, so its important to get a steady supply through dietary sources and supplements.
There are two types of essential fatty acids, omega-3 and omega-6. Most Americans get enough omega-6fatty acids from dietary sources such as meat, eggs and dairy. Omega-3s are necessary for growth, heart health and brain function, but many of us do not get enough of them from dietary sources. MayoClinic.com reports that multiple studies have shown that omega-3 supplements may lower the risk of cardiovascular disease.
These supplements have also been studied as a treatment for depression and other mental illnesses, Alzheimers disease, diabetes, rheumatoid arthritis, PMS, ADHD, osteoporosis, and even cancer prevention.
Is Coconut Water Good For You
We have a thirst for trendy drinks. And now, grocery stores nationwide are sporting refrigerator cases of coconut waters. Is coconut water good for you? Does it have saturated fat? Coconut Water Facts
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Does Eating Coconut Increase Cholesterol
Do we get higher cholesterol levels by eating coconut in our regular diet? It is a frequently asked question by many of us. Research has proved that the animal based food in our day to day diet can affect our cholesterol level. Coconut is the most common cooking ingredient in our Indian food recipes.
There are very less food recipes without coconut in our Indian cuisine. Coconut pulp, milk, water and coconut oil are the products we get from coconut. There is no issue regarding tender coconut water but coconut pulp is loaded with saturated fats with can affect the cholesterol level in the blood. Actually this discussion is based on the use of coconut milk or coconut oil in the food. It has been proved that the coconut oil contains very high amount saturated fats that are not so good for heart health. Some of the ayurvedic studies say that the pulp and coconut oil or other products are very good for health and many give the opinion about coconut in a very positive way. The regular consumption of coconut can reduce bad cholesterol and improve the good cholesterol level. Allopathic research studies say that coconut can increase the level of bad cholesterol. Which is true? Does eating coconut increase cholesterol? Here are the information which I gathered for your knowledge.
What Else Can It Do
Theres a claim that coconut oil can reduce the mental losses from Alzheimers disease by providing an alternate energy source for your brain. But right now the evidence is mostly word-of-mouth and not from research.
Coconut oil does have antioxidants, compounds that may help reduce the risk of disease. But Young says youll likely get a bigger antioxidant bang for your buck from vegetables, fruits, and whole grains.
You may also see coconut butter â coconut flesh thats been pureed into a creamy spread. It has more fiber than the oil. Coconut flour is another higher-fiber option that you can use when baking.
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Why Virgin Coconut Oil Is Better Than The Regular Or Refined One
Please note that the rather neutral effect on cholesterol is only true for real virgin coconut oil. It is cold extracted from ripe and fresh coconuts, without heating or chemicals. It is considered unrefined. You spot it because it has a sweet smell of coconut, unlike hydrogenated or bleached and deodorized coconut oil, much cheaper but also much less healthy because of its trans fats content more dangerous for cholesterol and health than saturated fats.
Should You Consume Coconut Oil If You Have High Cholesterol
Although different types of saturated fatty acids are not all damaging to the same degree for cardiovascular health, replacing them with unsaturated fats is still desirable since it has been shown that it allows reducing the risk of coronary heart disease. This is even truer if your doctor has advised you that your cholesterol is high and you need to actively improve it. In this case, coconut oil is not the choice for you. Opt mainly for oils in the family of unsaturated fatty acids, rich in omega 9 like olive oil, or even better oils rich in omega 3 such as rapeseed, linseed, camelina since it is no longer to be demonstrated that we are cruelly lacking omega 3 in our diet and that these oils significantly reduce the risk of cardiovascular disease. The sporadic consumption of the whole coconut, despite its high content in saturated fat, nevertheless brings other nutrients of interest in addition to its unique taste so appreciated.
In sum, among the sources of highly saturated fat, coconut oil seems to have rather neutral effects on cardiovascular health. Coconut oil would increase the bad cholesterol , but also the good . It would have a rather neutral effect on cholesterol. However, if coconut oil is compared with other unsaturated oils, such as olive, sesame or canola oil, the latter remain more advantageous from the point of view of cardiovascular health.
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Is Virgin Coconut Oil Bad For You
Lately, virgin coconut oil has been heavily promoted. Marketers claim that any bad data on coconut oil are due to hydrogenation, and virgin coconut oil is not hydrogenated.
But only a small percentage, 8%, of coconut oil is unsaturated fat, which means only 8% of coconut oil gets hydrogenated. And the yield is mostly stearic acid, the one common long-chain saturated fatty acid that has minimal impact on LDL cholesterol levels. So completely hydrogenated coconut oil has about the same impact on LDL cholesterol as does virgin oil, points out Dr. Kenney.
Health Concerns Of Saturated Fat
Diets high in saturated fat are linked with a higher risk of heart disease. Saturated fat is known to increase low-density lipoprotein — the “bad” cholesterol. When LDL builds up in your blood, it sticks to the inside of arteries, causing them to become hard rather than pliable warns the American Heart Association. Your heart works harder to keep blood moving, adding unnecessary wear and tear on your heart muscle.
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No Coconut Oil Is Not Good For You
Coconut oil contains around 90% saturated fat, which is much more than the 64% saturated fat content found in butter.
Eating too much saturated fat can raise cholesterol levels, which increases your risk of heart disease and stroke. Coconut oil is also known to raise cholesterol levels more than other plant-based oils like olive oil or sesame oil.
Saturated fats are solid at room temperature and become liquid when melted. “Think of it as going into your body as a liquid and then turning to that solid in your arteries,” says Colleen Christenson, a registered dietitian and nutritionist. “This is essentially the basis for why it’s recommended to avoid excessive saturated fat intakes.”
Coconut oil is also a high-calorie food, meaning if you don’t consume it in moderation it could cause weight gain. Fats contain nine calories per gram, which is much higher than the ratio found in carbs or protein, which both contain four calories per gram.
A Doctor Explains Why Saturated Fat In Coconut Oil Isnt A Problem
Its no secret that Im a big fan of eating fat as a way to reach optimal well-being, and coconut oil is one of my favorites. And yet, if youve ever read a nutrition label on the back of a jar of organic, raw, cold-pressed coconut oil, youd see that its high in saturated fat. Isnt that a no-no doesnt saturated fat cause cholesterol to increase?
Glad you asked. Now we know that eating fat doesnt necessarily mean being fat: Its far more nuanced. As a doctor, Im fascinated by longevity and how dietary fat affects our bodies. One thing that makes coconut oil unique is that it contains medium-chain triglyceride oil or MCT oil, and MCTs are like super fuel for your cells. Your cells burn these MCTs for energy while storing very little of them as fat, boosting metabolism and supporting your immune system in the bargain.
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The Benefits Of Mct Oil
Improved energy is just one of the many perks associated with MCTs.
The other potential health benefits of these powerful medium-chain triglycerides deliver include:
- Better mental clarity and brain function
- Greater metabolic and cellular function
- Healthy digestion
MCTs can also help with weight loss, which is another reason why many people use them especially on the keto diet.
Table : Change In Ldl Cholesterol
We also measured HDL, so-called good cholesterol. Butter and olive oil both raised HDL by about 5%, but coconut oil raised it by around 15%. So our results showed that coconut oil increased HDL cholesterol more than olive oil and butter.
Because HDL helps remove LDL, the more good cholesterol you have compared to bad, the better for your health.
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Does Coconut Increase Cholesterol Levels
Coconut is interesting in that it loosely fits the classification requirements of a fruit, a nut and a seed. According to the Library of Congress, however, a coconut is technically a drupe, or a pitted fruit that features a hard stone middle encasing a single seed. In raw form, a coconut has three layers that include the outer exocarp, the middle mesocarp and the inner endocarp layer. Although coconut has a high nutritional value, misconceptions concerning its saturated fat content may lead you to believe it can increase cholesterol levels.
Don’t Depend On Coconut Oil For Heart Health It Increases Ldl Cholesterol
Coconut oil has become an increasingly popular ingredient as consumers look for healthier plant-based foods that are low in unsaturated fats. But maybe that container of coconut oil should remain in your pantry for now, given the results of a study review that looked at how healthy coconut oil really is. The researchers found that consuming coconut oil may actually increase your bad cholesterol, much more than other non-tropical vegetable oils.
Good vs Bad Cholesterol
Not all cholesterol is bad. Our body needs some in order to produce vital hormones, vitamin D, and other substances. The bad cholesterol we hear so much about is called low-density lipoprotein or LDL. The good cholesterol is high-density lipoprotein or HDL. The LDL can cause a plaque build-up in your arteries, making it difficult for blood to flow freely. Plaque can also break off and travel to your heart or brain, causing a heart attack or stroke. HDL, on the other hand, cleans your blood by removing some of the LDL. Many factors can increase LDL, such as diabetes, obesity, unhealthy diets, sedentary lifestyles, drinking alcohol, and smoking.
What the Study Looked At
In the review’s conclusion, the researchers found that coconut oil consumption increased LDL cholesterol levels 10.47 mg/dL more than non-tropical vegetable oils did. Although, the coconut oil did positively impact good cholesterol , the negative effect was far worse.
All Oils Must Be Used With Caution
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Mct Oil Vs Mct Powder
The only real difference between MCT oil and MCT powder is the form they come in. Obviously, MCT oil is a liquid and MCT powder is a solid
MCT powder also requires a carrier fiber to make it into a powder, and you may also find other ingredients depending on which brand you choose.
That said, MCT powder is more convenient to travel with and seems to be easier on the digestive system.
Whether one form is more effective than another has yet to be studied. Personally, I notice more benefit from MCT in oil form in terms of feeling it.
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Saturated Fat And Cholesterol Support Health
Lets talk about saturated fat and cholesterol because they are actually vital for good health. Did you know that your brain is mostly made of cholesterol and saturated fat? Cholesterol promotes the growth of new brain cells, facilitates communication between neurons, and is a critical component of the myelin sheath, the protective covering of our nerves. It may also protect against Alzheimers disease. A study conducted in New York City including 1,130 elderly people found that higher HDL cholesterol levels were associated with a significant decrease in the risk of Alzheimers, even when adjusting for other factors including vascular disease, age, sex, education level, and genes that predispose to the disease. A more recent Mayo Clinic study found that those participants who consumed the most fat were 42 percent less likely to have cognitive impairment. And finally, a study published in the medical journal The Lancet measured lipid and serum cholesterol levels in 3,572 men, ages 71-93 years old, and found that those with the lowest cholesterol levels were more likely to die from any cause.
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Coconut Oil And Cholesterol
Coconut oil has been in the headlines in recent years for various health reasons. In particular, experts go back and forth debating about whether or not its good for cholesterol levels.
Some experts say you should avoid coconut oil because of its high levels of saturated fat .
Others say that the structure of the fat in coconut oil makes it less likely to add to fat buildup in the body and that, for that reason, its healthy.
There are a lot of conflicting reports about whether or not coconut oil can help:
- maintain healthy cholesterol
- help raise good high-density lipoprotein cholesterol levels
Research hasnt been definitive, but there are many facts known about this oil. These may help you choose whether or not to incorporate coconut oil into your diet. Consulting your physician is also a good idea.
According to the Mayo Clinic, the oil from fresh coconuts contains a high proportion of medium chain fatty acids. These dont seem to be stored in fat tissue as easily as are long chain fatty acids.
Experts say that coconut oils lauric acid, which is a healthy type of saturated fatty acid, is quickly burned up by the body for energy rather than stored. Thats why some people think of coconut oil as a potential weight loss tool.
All types of fat have the same number of calories. Its only the difference in the fatty acid makeup that makes each fat distinct from the others.
In a saturated fat to soybean oils 15 percent.
Can It Help With Weight Loss
Many people think so. A quirk of MCTs like the ones in coconut oil is that your body processes them slightly differently than other dietary fats. Youre more likely to burn off their calories than convert them to body fat. So eat spoonfuls of coconut oil and watch the fat melt away, right? Not so fast.
Coconut is high in calories. You cant just add it to your diet without cutting back elsewhere and expect to lose weight, Young says. You definitely dont want to think of it as a freebie food that you can eat as much of as you want.
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Mayo Clinic Minute: Why Coconut Oil Is Bad For Your Heart
You may have heard the claims that coconut oil is good for your health. A quick internet search reveals articles that recommend coconut oil for everything from boosting memory to improving heart health. Mayo Clinic experts say buyer beware, especially when it comes to coconut oil and your heart.
Journalists: A broadcast-quality video package is available in the download. Read the script.
Is coconut oil healthy?
Good for your skin, not good in your body.
Cardiologist Dr. Stephen Kopecky says coconut oil is not good for your heart health, because it raises bad cholesterol.
Forty years ago, a study was done looking at butter, lard, beef suet or coconut oil. Which one raised your bad cholesterol the most? And guess what? It was the coconut oil.
How can a plant be worse for you than animal fat?
We know that the coconut oil is a very saturated fat. Even though it does grow from the ground, and nothing that grows from the ground has cholesterol in it. It is a saturated fat that turns into cholesterol.
Dr. Kopecky says coconut water is OK, and so are occasional flakes on salads or treats. But avoid coconut oil.
Dont eat it. It really does raise your bad cholesterol.