May Lead To Liver Issues
The medium-chain fatty acids in coconut oil are transported to the liver, where they are converted into energy. Some experts theorize that the speed at which these MCFAs are brought to the liver can cause a problem. This may put stress on the liver and even harm the organ over time. If you have any liver disease or diabetes, it is recommended to avoid coconut oil or any other food containing MCFAs.
Another study linked using repeatedly heated coconut oil to toxic effects on the liver . More studies are warranted to prove these effects.
Cholesterol And Cooking: Fats And Oils
For low-cholesterol cooking, use the right fats in the right amounts.
When you’re cooking to lower cholesterol, you might think that fat is a four-letter word. But nutrition experts say that ridding your cooking of allfats and oils may actually work against efforts to lower your bloodcholesterol levels. When it comes to fat, what counts are both quality and quantity.
The Effects Of Vco On Plasma Lipoproteins Levels
This open-label, randomized, controlled, crossover trial among 32 healthy participants assessed the effects of daily VCO consumption on plasma lipoproteins levels compared to control . We found that taking 15mL of VCO twice daily for 8 weeks was associated with a significant increase in HDL-C level compared with taking 2% CMC solution. Nevertheless, we did not find any significant differences in total cholesterol, LDL-C, and triglyceride levels between VCO and the control.
Our findings are in line with the findings that VCO consumption is potentially beneficial for increasing HDL-C levels . Our lipid parameter results are similar to a recent study by Cardoso et al. who evaluated the effect of VCO on lipid profiles and anthropometric parameters among patients with coronary artery disease . Cardoso et al. found that HDL-C levels significantly increased in those consuming VCO 15mL for 3 months, while no significant change occurred in total cholesterol or LDL-C levels . Our results are similar to a randomized crossover study by Voon et al. conducted in Malaysia with 45 healthy participants who consumed diets with 30% of energy from fat and two-thirds of fat from coconut oil, palm oil, or extra virgin olive oil . Compared with consuming extra virgin olive oil, consuming coconut oil significantly increased the HDL-C level by 3.48mg/dL .
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How To Add Coconut Oil To Your Diet
If you do decide to add coconut oil to your diet, it may be best to do so in moderation. Every once in a while, consider substituting your usual oil with coconut oil when sautéing vegetables or mixing cookie dough.
If you want to substitute coconut oil in a baking recipe, make sure to melt the oil to its liquid state. The other ingredients should be kept at room temperature, which will prevent the oil from quickly solidifying into clumps.
Coconut oil packs a flavorful punch, so be careful not to use more than one serving. A standard serving size of coconut oil is about 1 tablespoon .
How Does Coconut Oil Affect Cholesterol
Will the saturated fats in coconut oil raise your cholesterol? More to the point, does this matter? Nutrition Diva gives us an update on the latest research.
A while back, I dedicated an episode to the benefits of coconut oil. Despite breathless reports of “miraculous” powers, I found scant evidence that coconut oil will melt off the pounds, balance your hormones, boost your immune system, or raise your IQ.
On the other hand, coconut oil is a very stable oil. It doesn’t easily oxidize, spoil, or go rancid. It has a high smoke point and does not produce harmful chemicals when heated. This is because coconut oil is a highly saturated fat–which, in some circles, is considered a bad thing. Saturated fat, after all, is said to raise cholesterol levels and heart disease risk.
Proponents of coconut oil argue that the saturated fats in coconut oil are not harmful to your heart. And at the time of my original article, there was very little research one way or the other. Lately, several of you have asked whether any newer research has come along to settle the question. This week’s show takes a closer look at what we’ve learned about the fats in coconut oil.
Continue reading on QuickAndDirtyTips.com.
Recommended Reading: Coconut Oil Cholesterol Mayo Clinic
Sweetened Fortified Coconut Milk
Many coconut milk products youll find in the refrigerated section are fortified with nutrients like calcium and vitamins A, B12 and D. They also contain less fat. However, these products typically contain a lot of added sugar and tend to have very small amounts of coconut.
One hundred grams of a sweetened, fortified coconut milk beverage typically supply 2.1 grams of fat, 0.2 gram of protein, 2.9 grams of carbohydrates and 2.5 grams of sugar. Such coconut milk beverages have few of the same nutrients compared to natural coconut milk. Instead, they contain vitamins and minerals like:
- 14 percent of the DV for calcium
- 7 percent of the DV for vitamin A
- 52 percent of the DV for vitamin B12
- 5 percent of the DV for vitamin D
Given how different coconut milk products can be, you should be careful about the product you select. Youre likely to get more of coconut milks benefits if you opt for a natural, unsweetened product.
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Whats The Bottom Line
While coconut oil shouldnt be considered off-limits, it doesnt quite live up to the hype, either.
This is another case of it if sounds too good to be true, it probably is, Young says. Its fine to add small amounts to your diet. But keep the focus on healthier fat sources along with vegetables, fruits, whole grains, and lean proteins.
If you want a product with the most flavor, look for jars labeled virgin. That means its made with a process that will help it keep more of its tropical taste.
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Choosing A Coconut Oil Product
Coconut oil can be purchased at most natural-foods stores and at many grocery stores. When selecting a coconut oil, stay away from hydrogenated oil or oil that has been treated with heat, solvents, or bleach. Opting for “virgin” coconut oil means that the coconut oil was extracted from fresh coconut flesh at low temperatures without being refined, bleached, or deodorized. In addition, virgin coconut oil tends to offer a richer flavor than refined coconut oil.
In addition to 100 percent coconut oil, some companies make a product made from the whole coconut, not just the oil, so it also has protein and fiber. It is called coconut butter or coconut manna and is used in smoothies, shakes, desserts, dressings, and sauces.
Cholesterol And Chronic Heart Failure
Heart disease may lead to a weakening of the heart muscle. A weak heart means that less blood and therefore less oxygen is delivered to the arteries. To compensate for the decreased power, the heart beat goes up, but in severe heart failure this is not sufficient. Patients with severe heart failure become short of breath because too little oxygen is delivered to the tissues, the pressure in their veins increases because the heart cannot deliver the blood away from the heart with sufficient power, and they become edematous, meaning that fluid accumulates in the legs and in serious cases also in the lungs and other parts of the body. This condition is called congestive or chronic heart failure.
There are many indications that bacteria or other microorganisms play an important role in chronic heart failure. For instance, patients with severe chronic heart failure have high levels of endotoxin and various types of cytokines in their blood. Endotoxin, also named lipopolysaccharide, is the most toxic substance produced by Gram-negative bacteria such as Escherichia coli, Klebsiella, Salmonella, Serratia and Pseudomonas. Cytokines are hormones secreted by white blood cells in their battle with microorganisms high levels of cytokines in the blood indicate that inflammatory processes are going on somewhere in the body.
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Swap Fatty Meats For Lean Cuts
Fatty meats are not good for you if you are trying to get lower triglycerides. Saturated fat in meat increases bad LDL cholesterol and contributes to high levels of triglycerides and cholesterol. Switch to lean cuts of meat if you do indulge. Avoid processed meats including cold cuts, bacon, ham, and sausage as these contribute to an increased risk of diabetes, cardiovascular disease, and even cancer. Fatty fish is a better protein choice as it supplies healthy fats that boost heart health. Omega-3 fatty acids in salmon, trout, mackerel, herring, and tuna boost heart health and may help reduce your risk of a heart attack.
Potential Risks Of Coconut Oil
Taken in moderation and used as a topical agent for moisturizing, coconut oil can provide many benefits. Still, there are a few potential health risks to be aware of, including the amount of saturated fat the oil contains. Here are some other potential health risks of coconut oil:
Increased Risk of Heart Disease and Stroke
Even though some studies have shown that coconut oil can boost good cholesterol and lower the bad, other studies have shown that compared to other oils like olive oil, coconut oil raised harmful LDL cholesterol levels. High levels of LDL cholesterol can raise your risk of developing heart diseases or suffering from a stroke.
The American Heart Association recommends no more than 13 grams of saturated fat per day in your diet. As stated earlier, coconut oil contains more than that in one serving, meaning its easy to overdo saturated fat in your diet when you consume coconut oil. Too much saturated fat can lead to high cholesterol, increasing risks of heart disease and stroke.
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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.
How Can You Tell A Good Coconut
When you pick a coconut, you should pick one that doesnt have any cracks in it and feels heavy and full. Put it up to your ear and shake it. It should sound like theres water in it. A browner coconut will have more white meat on the inside, while a green coconut will be filled with more electrolyte-filled juice.
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Is Coconut Oil A Health Food
Coconut oil has been marketed as a health food for several years. Low-carb, high-fat weight loss diets, including the keto diet, favor coconut oil, claiming it can help bust belly fat by inducing ketosis. Back in 2016, The New York Times asked people whether coconut oil is healthy and 72% said yes, but medical experts say there’s largely no good scientific data that backs up health claims.
In 2018, a Harvard professor called coconut oil pure poison, saying its one of the worst foods you can eat.” While it’s not poison, most medical experts say it’s not a health food.
I don’t think that we need to fear it or take it out of the diet completely, but there’s no need to be using it in excess or as the only oil in the diet, said Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics.
A tablespoon of coconut oil is about equal to the amount of saturated fat adults should eat in one day, according to AHA recommendations. The World Health Organization also recommends limiting saturated fats.
“Until we get some good evidence, we should be suspect of claims that something is healthy,” Hensrud said.
Effects Of Specific Saturated Fatty Acids
Diets rich in coconut fat have been reported to raise TxB2 and lower 6-keto-PGF1a concentrations in collagen-activated plasma compared with diets rich in palm or olive oils, indicating a less favorable eicosanoid profile. The main saturated fatty acids of coconut fat lauric and myristic acids did not, however, change collagen-induced aggregation in whole-blood samples compared with a diet rich in oleic acid. Also, diets rich in MCFA or palmitic acid did not change collagen-induced aggregation in whole-blood samples. Compared with a diet rich in a mixture of saturated fatty acids, a stearic acid diet increased collagen-induced aggregation in platelet-rich plasma. In addition, a decreased proportion of arachidonic acid in platelet phospholipids was demonstrated after a cocoa butter diet compared with a diet rich in butter fat. Changes in eicosanoid metabolite concentrations in urine, however, were not observed after either diet. These results are conflicting and it is debatable whether measurement in vitro of platelet aggregation truly reflects the situation in vivo.
Sue Clarke BSc PhD, in, 2008
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How Much Coconut Oil Daily For Horses
How Much Coconut Oil Daily For Horses? You might have heard how great it is for people, but its also perfect for in the barn too. Saturated fats can be helpful to the outside and inside of your horse. It can be mixed with your horses grain at about 1/2 to 1 cup daily. Extra virgin coconut oil is recommended.
Is coconut oil good to feed horses? Vets in our practice have used coconut oil in feed as an energy source, especially in old underweight horses and those horses prone to tying up, says Simon. This is where it allows a reduction in carbohydrate/starch based feeds. It has benefits that it is palatable and not prone to rancidity.
How much coconut oil per day is too much? The bottom line
Due to its high saturated fat content, its best to stick to no more than two tablespoons a day. If youre interested in trying coconut oil, its best used in medium-heat cooking such as sautéing or baking.
How much oil should I give my horse? A normal horse should be given anywhere from one to 16 ounces of oil per day. Using corn oil as an example, eight fluid ounces of oil contains the same amount of fat as a pound of corn or 1.5 pounds of sweet feed.
Healthy Ways To Use Coconut Oil
Coconut oil can be used as an alternative to butter, or in moderation in recipes that complement the oil’s unique, subtly sweet flavor:
- Add coconut oil to your coffee
- Use coconut oil on your popcorn instead of butter
- Try baking with coconut oil
- Saute onions and garlic
- Roast vegetables in coconut oil
- Add shredded coconut or coconut manna to a smoothie
Coconut oil also has skin and hair uses. It’s sometimes used topically to moisturize dry skin or as a massage oil.
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How Do You Feed A Horse Coconut
If you are going to feed coconut meal to your horse, feed one to four pounds per day, depending on his workload, in addition to medium quality grass hay. Take out any grain-based feeds. You can add in trace mineral and vitamins as required. As always, ensure fresh clean water is available at all times.
May Increase Heart Disease Risk
Studies suggest that replacing coconut oil with unsaturated fats can help reduce the risk of cardiovascular disease .
According to the American Heart Association, consuming fewer saturated fats and more unsaturated fats is the best way to prevent heart disease. Coconut oil, being higher in saturated fats, may affect the heart .
Though coconut oil also contains unsaturated fat, there is no research that shows it mitigating the ill effects of saturated fat.
Coconut oil contains more bad fat than beef or butter . As per a New Zealand study, coconut oil increases bad cholesterol to a greater extent than unsaturated plant oils .
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Is Coconut Oil Healthy
Its beloved by the Paleo and Keto diet sets and touted by many for health benefits ranging from better skin and hair to weight loss. Coconut oil has been trending for years, and enthusiasts credit it for all sorts of health and nutritional benefits.
A quick look around the internet and its easy to see why. Celebrities and influencers tout coconut oil as something just short of miraculous: a belly fat blaster, appetite suppressant, immune system strengthener, fighter of dementia and teeth cleaner.
Conversely, coconut oil has famously been called pure poison by Karin Michels, a professor at the Harvard T.H. Chan School of Public Health. She cautioned that coconut oil poses a greater risk to heart health than lard.
The fact is, it’s pure fat, as in literally 100 percent fat. Ninety percent of that fat is saturated fat, which is why coconut oil solidifies at cool or room temperatures. The Mayo Clinic reminds us that the Dietary Guidelines for Americans, issued by the US Department of Agriculture and the US Department of Health and Human Services, recommends limiting saturated fat to less than 10% of calories a day. The American Heart Association recommends staying under 7% of daily calories.
But I keep reading that coconut oil is a good fat
All of that said, using coconut oil in moderation can be part of a healthy diet. And there are many fine uses for coconut oil that do not involve eating it.