Body and Being
NATURAL SOLUTIONS FOR HEALTH AND BODY CARE
Monthly articles are supplied by guest writers who explore natural solutions to health and well-being issues.
The truth about coconut oil
by Dennis Mills, Omega Nutrition
(November 2004) — Coconut Oil may be one of nature's most misunderstood foods. After many years of misinformation, the scientific and medical communities are beginning to recognize the nutritional value of this oil.
The key to understanding coconut oil and its benefits is the fact that not all saturated fats are alike. Coconut oil is primarily composed of medium chain triglycerides (MCTs). About half of these medium chain triglycerides include beneficial lauric fatty acids. Medium chain fatty acids are metabolized efficiently by our bodies, and are converted into energy rather than stored as fat.
Esteemed lipid scientist Dr. Mary Enig, author of "Know Your Fats," states, "Recently published research has shown that natural coconut fat in the diet leads to a normalization of body lipids, protects against alcohol damage to the liver, and improves the immune system's anti-inflammatory response."
Coconut oil is naturally saturated, so it's ideal for stir-frys or sautéing, as it can handle the heat of higher temperatures.
Some of the more interesting published studies include one where overweight women subjects improved their cardiovascular risk profile when given a diet of oil composed of MCTs, phytosterols, and omega-3 fatty acids.1 Medium chain fatty acids have also been linked to improved insulin sensitivity and glucose tolerance in MCT-fed animals,2 a finding that has led some researchers to investigate the benefit for individuals with diabetes.
Coconut oil is gaining new respect as we begin to understand the value of certain kinds of saturated fats, and how they act in our bodies. Researchers have found that medium chain fatty acids may play an important role in the regulation of body fat development,3 demonstrating greater diet-induced thermogenesis properties in another study.4 (Thermogenesis is how our bodies burn fat to create energy.) This may explain why many dieters, athletes and body builders are now choosing to add coconut oil to their diet.
Coconut oil also provides a good source of beneficial lauric fatty acids, shown to have anti-bacterial, anti-viral, anti-fungal and anti-parasitic properties.5 Lauric acid is especially important for immune-suppressed individuals. A form of lauric acid is found naturally in human milk and helps to keep infants from being infected by viruses and bacteria. "Lauric acid may prove to be a conditionally essential saturated fatty acid," according to Enig.
Coconut oil is naturally saturated, so it's ideal for stir-frys or sautéing, as it can handle the heat of higher temperatures. You can substitute coconut oil in almost any recipe, and actually reduce the amount the fat in the recipe. For baking, substitute 3/4 the amount of coconut oil for butter, shortening, margarine or lard. When sautéing, use less coconut oil than olive or canola.
1. Metabolism 2003 June;52(6):771-7.
2. Obes Res 2003 Mar;11(3):395-402.
3. Obes Res 2003 Mar;11(3):395-402.
4. J Nutr Sci Viamino (Tokyo) 2002 Dec; 48(6):536-40.
5. Journal of the American Chemists Society, 1984, 61:397.
This information is intended for educational purposes only. It is not provided in order to diagnose, cure, mitigate or prevent any disease, illness or injury. Those individuals suffering from any disease, illness or injury should consult with their healthcare provider.
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