The coconut oil controversy has once again come up in recent news, and has probably left many of you asking these very questions.
Coconut oil contains mostly saturated fat, and we’re told that saturated fat is bad…. It’s linked to cardiovascular disease, and thus increases the risk of heart attack and stroke…right?
The answer is not so simple. Fat, including saturated fat, is actually necessary for good health. Yes, the saturated fat found in coconut oil does increase cholesterol, however it’s not really associated with the increased risk of heart attack and stroke. I will explain this further below.
In addition to the many other benefits derived from this superfood, studies have shown that coconut oil actually boosts heart health. Research has proven that countries that consume the highest rates of coconut oil, actually have the lowest incidence of cardiovascular disease. Let’s take a closer look at why coconut oil is a fat that should be incorporated into your diet.
Some amazing benefits of coconut oil
- It’s a saturated fat and saturated fats are essential for cell membranes, help protect the liver from toxins, and are also required for the bones to utilize calcium
- It’s a medium chain fatty acid that is easily broken down by the body and used for energy, rather than being stored as fat
- According to Dr. Mark Hymann, an MD and an expert in “functional” medicine, because of its increased fat burning capacity, coconut oil curbs appetite, decreases belly fat, and increases sport performance
- It has a high smoke point, and therefore is ideal for cooking, baking, or stir-frying
- Many studies show that medium chain triglycerides can boost metabolism, in one study increasing energy expenditure by 120 calories per day
- It’s a fabulous moisturizer for skin, and hair, and also treats cuts and scrapes
- It contains lauric acid, which gives it its antibacterial, and antiviral properties, which have been known to aid infections, viruses, and digestive disorders
- It contains capric and caprylic acid, which have anti-fungal properties, helping the body to fight things like candida overgrowth
- Studies show its ability to boost brain health, reduce risk of alzheimer’s and dementia
How and why coconut oil is actually good for cardiovascular health
- Although it increases total cholesterol, coconut oil also increases HDL, which is our “good” cholesterol, and studies show that saturated fats, including coconut oil work to change the size of LDL particles, which is our “bad” cholesterol, making them large and fluffy, rather than small and dense, the latter being the ones linked to increased risk of cardiovascular disease. Because the saturated fats in coconut oil increase HDL, they are not the fats linked to cardiovascular disease. HDL works to carry the “bad” cholesterol out of the blood, to the liver to be processed and eliminated by the body. Research shows that high HDL is beneficial in the prevention of high blood pressure, and subsequently cardiovascular disease.
- A 2010 study reveals that coconut oil lowers insulin levels, which is directly linked to obesity, heart disease and stroke
- It’s important to remember that it is not increased cholesterol, but underlying systemic inflammation, that causes cardiovascular disease, and coconut oil actually fights to lower inflammation in the body
- It’s refined sugar and carbohydrates, hydrogenated and trans fats that are linked to cardiovascular disease, and not saturated fat from coconut oil
Choosing the right coconut oil
- Organic, raw, unrefined, unbleached, extra virgin, non hydrogenated
Coconut oil has a multitude of benefits, of which includes its capacity to support heart health. If you are consuming a diet rich in nutrient dense whole foods, with limited to no refined sugars, and carbohydrates, and adequate amounts of Omega 3 fatty acids, you do not have to worry about saturated fats, especially those contained in coconut oil. We need fats in our diet to stay healthy, and coconut oil is definitely one to enjoy! For general wellness, consume 1-2 tablespoons of coconut oil a day, either on on its own, in your favorite smoothie, in salad dressing, in marinades, and even in your morning coffee!
This article was co-written with my wonderful intern Dal Sumal, a budding Holistic Nutritionist.
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