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Coconut oil.
COCONUT CHEMISTRY
On a basic level, fats are made of fatty acids. Fatty acids are strings of carbon
atoms with a certain number of hydrogen atoms attached with or without double
bonds. Saturated fats have no double bonds, which is what allows them to fit
together compactly, making a solid fat. Fatty acids come in many lengths, from
4-carbon chains all the way up to 22 carbon chains. Most oils consist entirely
of long-chain triglycerides (LCTs) which are more than 12 carbons long.
Medium chain triglycerides (MCTs) are 6 12 carbons long. The difference in
carbon atoms matters because our bodies metabolize MCTs differently to
LCTs.
Coconut oil contains mostly (44%) lauric acid and (16%) myristic acid. Studies
have shown that both lauric acid (C12:0), myristic acid (C14:0) increase bad
The good thing about coconut oil, however, is that it has a higher smoking point
than olive oil, so you are able to cook at higher temperatures without making
your own trans-fats so it does have a place within healthy eating guidelines.
Well, the evidence behind weight loss claims is thin. One of the longest and
largest studies was done at Columbia University. The study looked at 31
overweight/obese men and women who were given 1500 to 1800 calorie a day
diet that got 1 % of their calories either from MCTs (1 2 tablespoons) or from
olive oil. Over the four months of the study, the people getting MCT oil lost
about four or more pounds than those getting olive oil. Theres no way of telling
if the MCT users would have continued to lose weight beyond four months
though. Since coconut oil contains only about half as much MCT oil, would
coconut oil have just half of the modest impact on weight? There needs to be
more studies done.
The fact remains if you are trying to lose weight its important to remember that
with 121 calories per tablespoon, coconut oil should be used in moderation.
Consuming too much will give you extra calories and that can signal to your
body that it's time to store more fat, even if the stored fat doesn't come directly
from the coconut oil.
Other coconut oil advocates claim that it is rich in antioxidants, compounds that
may help brain health, but you get a bigger antioxidant bang for your buck from
vegetables, fruits, and whole grains.
The key thing to remember is that overall dietary habits rather than individual
nutrients hold the key to optimal health. Want better health? Eat a diet that is
rich in vegetables and fruit, pulses, whole grains, nuts and seeds, and have
modest intakes of lean meat, poultry, white and oily fish. Depending on your
goals use vegetable oils like olive or rapeseed oil and if you want to use butter
or coconut oil use in sparingly. Sadly there is no magic formula, pixie dust or
excessive dollops of coconut oil involved.
Linia Patel is a leading dietitian and sports nutritionist. She's passionate about
empowering people to better manage their health and optimise their
performance through learning the essence of healthy eating. Outside of work,
Linia is a wannabe triathlete. Visit her website: www.liniapatel.com.
References
Fnzifst LE. Coconut oil and the Heart, Evidence Paper (2014) New Zealand
Heart Foundation.
Assuno ML1, Ferreira HS, dos Santos AF, Cabral CR Jr, Florncio TM.
Effects of dietary coconut oil on the biochemical and anthropometric profiles
of women presenting abdominal obesity (2009). Lipids 44(7):593-601.
Photos sources: 1, 2