Nutty for coconut oil

Coconut oil seems to be everywhere these days, and this sweet, nutty oil is the nutritional buzzword of the summer! But what’s all the hype about? Coconut oil adds a tropical twist to many dishes, but it has also been used as a weight loss aid, immune system booster, and in topical applications for skin and hair care.

In terms of weight loss, coconut oil has reduced waist circumference and fat deposits in obese subjects in a handful of studies. Researchers believe this is due to the presence of medium chain triglycerides (MCTs), which are not stored in the body, but rather broken down directly for energy. However, most of the benefit seems to occur from the types of MCTs not found in coconut oil, and since coconut oil contains only 45 percent MCTs, more research is needed before conclusions can be drawn. It is important to keep in mind that consuming food in excess of calorie needs, regardless of the source, will lead to weight gain. Thus, it is best to consume coconut oil within daily calorie needs, and not in addition.

As heart disease is the leading cause of death in the U.S., it is important to consider coconut oil in this discussion. Coconut oil contains over 86 percent saturated fats. Saturated fats were, for a long time, believed to be detrimental to heart health. However, a growing body of research indicates that not all saturated fats are created equal, and some have neutral, if not beneficial effects on heart health. Coconut oil, for example, contains saturated fats that raise LDL (“bad”) cholesterol, but also raise HDL (“good”) cholesterol. Studies to date have not shown a definitive increased or decreased risk for cardiovascular disease (CVD) with diets high in coconut oil. Furthermore, although diets high in saturated fat raise LDL cholesterol overall, they tend to change the particle size of the cholesterol from small, dense, sticky particles to large, light particles that are less likely to get stuck on the arterial walls of the heart and blood vessels.

Once a rarity reserved for health food stores, coconut oil now abounds in almost every grocery store. Coconut oil adds a slightly sweet, nutty flavor to smoothies, soups, baked goods, and curry or Thai dishes. Avoid coconut oil that contains hydrogenated oils (this will be stated on the ingredients label), which means that trans fat was added. There is no regulated definition of “virgin” coconut oil in the U.S. However, this generally means that the oil was less processed and didn’t undergo bleaching and deodorization.

What’s the best bet? Use coconut oil in moderation to add flavor and texture to the foods you eat as part of a well balanced diet, but don’t rely on it as the end-all miracle oil.

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Natalie Colla, RDN, LDN, provides diabetes education and diabetes prevention services at Panhandle Health District.