Coconuts are grown throughout the tropics for culinary use, decorations and non-culinary uses such as cosmetics. Virtually every part of the coconut can be utilized by humans providing economic growth in some regions. Various parts of the coconut are used in cooking for a number of culinary uses.
Coconut oil is being heavily promoted for heart health benefits and can be found online or on supermarket shelves. Researchers are now studying the risk factors associated with coconut oil consumption and cardiovascular disease.
The seeds provide oil for frying, cooking and making a product called margarine that may contribute to elevated cholesterol levels in human studies.
The white fleshy part of the seed is considered coconut meat is used in dried and fresh cooking processes, especially in macaroons or desserts. Desiccated coconut milk is usually used in curry and other savory dishes to add a creamy sweetness to recipes.
Coconut flour has been developed for baking purposes to combat the problem of malnutrition in some countries. Coconut chips have been sold in tourist regions mostly in the Carribean and Hawaii areas.
Coconut butter is softened to describe softened coconut oil and has also been adopted as a name by specialty products made from the milk solids, meat, oil or puree.
Dried coconut is used as a filling for chocolate candy bars or used in manufacturing in combination with other ingredients such as sodium metabisulfite, sugar, propylene glycol and salt.
People worldwide are using coconut in recipes or in cosmetics to make their skin soft and supple. Research shows consuming too much of this valuable resource can actually harm your health if coconut oil consumption is too high.
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Saturated Fats Can Increase Cholesterol
According to The American Heart Association saturated fats for women should be no more than 20 grams per day while men should only consume 30 grams per day.
That is the equivalent of 1.33 tablespoons for women and 2 tablespoons for men. Most individuals will not exceed this amount unless they are on the Paleo Diet or Ketogenic diet.
Some people will do well on a high-fat diet assuming they are eating a diet rich in healthy fats.
If you are trying to lose weight or improve your diet replacing traditional cooking oils containing trans fats or saturated fats with fats that are good for you, can change your health for the better.
Fats that are better for your heart ( cardiovascular system) are monounsaturated and polyunsaturated fats. Choosing the right oils tropical for food preparation is essential for good health.
Coconut Oil Studies
One study with 40 women with abdominal obesity consumed 30ml that's 2 tablespoons of coconut oil per day resulted in a significant reduction in BMI body mass index and waist circumference over a twelve week period.
A separate study of 20 obese males consumed 2 tablespoons of coconut oil per day that's 30ml for a four-week trial period, resulting in a waste reduction of waist circumference by 2,86 cm or 1.1 inches.
People around the world have thrived on a diet rich with coconut oil including populations in Kitavans and Tokelauan's in the South Pacific region who consume 60% of their total calories from coconut oil (saturated fat) This group of people has thrived for generations with no evidence of heart disease.
The epidemiological a branch of medicine that studies the health effects of the disease shows evidence that indicates that populations who consume substantial amounts of coconut oil concluded that coconut oil does not cause negative effects on cardiovascular health. It is important to note that indigenous populations have consumed either squeezes coconut cream or fresh coconut flesh.
Further studies collected data showing coconut was part of a traditional diet including fresh organic fruits, vegetables and lean proteins and low in processed foods.
Evidence of diets containing corn beef, fast food leads to obesity and poor health.
In the western world, coconut oil is considered exotic and used by health conscious individuals and may be used in recipes sparingly.
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Oil Sprayers
Fats and oils still contain calories and should be used in moderation. Find oil sprayer bottles online at Amazon or Target. This will help control the amount of oil used in cooking.
Healthy Fats
Combine healthy oils for specific flavor combinations and cooking techniques. Add these healthy oils to your diet.
- Sunflower
- Soybean
- Peanut
- Olive
- Corn
- Canola
- Safflower
Is Coconut Oil Healthy?
Lipoproteins are a combination of lipids (fats) and proteins are the form in which lipids are transported in the blood. Low-density lipoproteins are transported from the liver to the tissues throughout the body.
Research from NCEP the National Cholesterol Education Program is managed by The National Heart, Lung and Blood Institute, a National Division of Health has a goal to reduce cardiovascular disease rates caused by hypercholesterolemia ( elevated cholesterol levels). The program has been running since 1985.
According to NCEP if a person has no other risk factors an LDL-C level can be elevated as follows less than 100mg/dl (2.59mmol/L is optimal. 100-129 mg/dl (2.59-3.34 mmol/L is almost optimal and 130-159mg.dl (3.37-4.12mmol/L above optimal considered borderline high. The lower cholesterol level ratio the better for the body.
Dietary fats and cardiovascular advisory reviewed data on the use of saturated fats resulting in coconut oil increasing LDL bad cholesterol including seven out of seven controlled trials.
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Benefits of Coconut Oil
Some individuals believe in the benefits of coconut oil as having healing properties for combating diabetes, Alzheimer's, arthritis, heart, thyroid and prevent illness and may even help you lose extra pounds if used sparingly.
Enthusiasts of coconut oil point to research that suggest that the saturated fat MTC may boost your good cholesterol HDL. This claim makes it less bad for you compared to the use of animal based products such as cheese and steak containing trans fats.
They contain medium chain triglycerides MTC which are fatty acids of medium length. Coconut oil is the richest source of saturated fats 90% of the fatty acids being saturated.
Most of the fatty acids in the diet are long chain fatty acids however the fatty acids in coconut oil are metabolized in the body differently.
Coconut oil is classified as a superfood for skin health, better brain function, and weight loss. Just one 1/4 teaspoon of natural coconut oil per day can boost energy levels.
People are using it in everything from bulletproof coffee to delicious smoothies or even a cup of java spiked with added butter or a splash of coconut oil.
Cosmetics worldwide use coconut oil in creams, lotions, hair care products makeup products. One jar of pure coconut can cost about 10.00 and can be used on the skin as the perfect moisture or healing balm.
Researchers did not view any difference between saturated fats, coconut oil or other high-fat oils in comparison such as palm oil or butter. According to the data collected 82% of the fat in coconut oil is saturated fat, pork 39% fat, butter 63% fat, and beef 50% fat.
Is coconut oil good for your heart? The American Heart Association says to limit your intake to no more than 13 grams per day. That is in the amount of one tablespoon.
Weight Loss Help from consuming coconut oil is due to medium and short fatty acids. Most of the saturated fat from coconut oil is digested easily then absorbed by the body before it is stored as fat. These types of fatty acids are less likely to be stored as fat in the body and used as a quick source of fuel.
In conclusion, coconut oil has both good and bad benefits for health. Talk to your doctor about monitoring your cholesterol levels and ask what oils are best for your specific needs.
Find everything you want to know about staying healthy with Paleo Diet Plan
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