Coconut oil is an oil extracted from the meat of the coconut. One teaspoon of oil contains 14 gms of total fat. The majority of fat in coconut oil is saturated fat (12gm, 60 percent). Since the early 1980s research has reported on the adverse effects of saturated fat on cardiovascular disease. As a rich source of fat, it will be high in calories as well, one important factor to consider when deciding whether to include it in your diet. Consuming coconut products such as oil and shredded coconut in unchecked quantities throughout the day can increase calorie intake and contribute to weight gain.
The health claims associated with coconut oil center around the presence of the short-chain saturated fatty acids and medium-chain saturated fatty acids found in coconut oil. Short-chain saturated fatty acids have been reported to have anti-microbial, anti-viral, anti-tumor and immune enhancing functions. These same short-chain saturated fatty acids can be found in other food products such as milk fat.
Medium-chain saturated fatty acids, like those found in coconut oil, may have a positive effect on HDL, the cholesterol that helps remove LDL cholesterol from the body. However, studies have also shown that these types of oils can also raise LDL cholesterol levels, the cholesterol responsible for plaque formation, which may increase risk for cardiovascular disease. Studies are lacking in regard to the influence of coconut oil on thyroid and Alzheimer’s disease. Further, additional studies need to be completed to determine exactly how these properties of shorter-chain saturated fatty acids in milk fat and coconut oil influence or minimize disease progression and how much needs to be consumed in order to receive benefit from this food.
The American Heart Association recommends limiting fat intake to 25-35 percent of total calorie intake and limiting saturated fat to 7-10 percent of total calories. For an individual consuming 2,000 calories a day, that would result in a limit of 15-22 gm of saturated fat per day. One teaspoon of coconut oil provides 12gm of saturated fat so a person would have to avoid any other type of saturated fat throughout the day to stay within the heart healthy recommendations. All fats are higher in calories than protein and carbohydrate therefore care should be given to the amount of coconut consumed in a day. One teaspoon of coconut oil provides 126 calories and if consumed above the daily energy requirements can lead to a 10-pound weight gain in a year.
Healthy living through good nutrition cannot by found by increasing one food in our diet. Our bodies are complex living beings that require a variety of vitamins, minerals, carbohydrates, proteins, fats and phytochemicals. Coconut oil may provide beneficial properties; however, care must be taken to ensure the daily limits for saturated fat intake and calories are not exceeded in order to minimize risk for weight gain and cardiovascular disease.
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