One 4-week study gave 91 people 1. Those in the coconut-oil group showed a significant increase in HDL good cholesterol, compared with those given butter or olive oil 8. An 8-week study in 35 healthy adults showed similar results, finding that 1 tablespoon 15 ml of coconut oil taken twice daily led to a significant increase in HDL cholesterol, compared with the control group 9.
Another 8-week study noted that people who consumed 7 ounces grams of porridge made with coconut milk had significant reductions in LDL bad cholesterol and increases in HDL good cholesterol compared with those who ate porridge made with soy milk Studies suggest that the MCTs in this fruit may promote feelings of fullness, calorie burning, and fat burning , all of which may support weight loss 11 , 12 , Additionally, the high fiber content of coconut meat can boost fullness, which may help prevent overeating 14 , A day study in 8 adults found that supplementing a standard diet with 1.
Coconuts are high in fiber, which helps bulk up your stool and supports bowel regularity, keeping your digestive system healthy 6 , Since these fruits are likewise high in fat, they can help your body absorb fat-soluble nutrients, including vitamins A, D, E, and K.
Additionally, the MCTs in coconut meat have been shown to strengthen your gut bacteria , which may protect against inflammation and conditions like metabolic syndrome The MCTs and fiber in coconut meat may benefit weight loss, heart health, digestion, brain health, blood sugar levels, and immunity.
A study in over , healthy adults found that high saturated fat intake was associated with an increased risk of heart disease While the effects of saturated fat on heart disease is still debated, studies show that replacing saturated fats with unsaturated fats may lower heart disease risk Given that this fruit may also have positive effects on your heart, more research is needed on coconut meat and long-term heart health.
Notably, coconut meat is also calorie-dense. Lastly, some people may react severely to coconut. Still, coconut allergies are rare and not always associated with other nut allergies Coconuts are high in saturated fat, a controversial fat that may be harmful if consumed in high amounts. In certain places, you can even purchase whole coconuts.
Many dried and prepackaged coconut products are heavily sweetened, which significantly increases the sugar content. One cup 80 grams of fresh, unsweetened coconut contains only 5 grams of sugar, whereas 1 cup 93 grams of sweetened, shredded coconut packs a whopping 34 grams 4 , Thus, unsweetened or raw products are healthiest.
As a result, there is no standard recommended dose of coconut oil for the treatment or prevention of disease 3. This would be around calories from saturated fat per day based on a typical 2, calorie diet 3 , 4. Keep in mind that this leaves little room for other saturated fat sources, such as butter or shortening 5.
Unsaturated fats include nuts, seeds, extra virgin olive oil , and avocados 6 , 7. That said, as long as you moderate your intake of coconut oil, you can definitely enjoy it as part of a healthy diet.
Coconut oil is high in saturated fats and should be treated like any other fat or oil. This makes it less ideal for salad dressings or sauces but an excellent choice for stove-top cooking or baking 9.
Be sure to let cold ingredients like eggs or milk come to room temperature before blending it in, so it mixes in smoothly instead of clumping. Another way to take this oil is in coffee or tea. Aim for a small amount — about a teaspoon or two. Below is a quick tea recipe featuring coconut oil. To make this, pour boiling water over the tea bag and let it steep for 2—3 minutes.
Remove the tea bag, add the remaining ingredients and stir until well mixed. During the colder months or if stored in the refrigerator, it may become very solid and difficult to scoop out of the container. This can be remedied by whipping it with an electric mixer or in a blender. Coconut oil can be used for medium-heat cooking, in recipes, and to add delicious richness to hot beverages.
Coconut oil is a popular yet controversial ingredient. You don't have to use dried coconut in the exact form it's sold in; you can easily turn it into a powder and use it to make desserts, pancakes or even to thicken stews as you would with flour.
There are also 6. Most people probably wouldn't want to eat more than an ounce 28 grams or two a day, given how much fat this food has. The same amount of coconut milk grams , which can be used as an alternative for regular milk, has:. In addition, there are small amounts between 1 and 4 percent of other nutrients in coconut milk , like calcium, vitamin C, B-complex vitamins and choline.
There are also 2 grams of protein, Coconut milk has no fiber, which means that it benefits your health less than coconut meat. However, with less nutrients and less fat, you can comfortably consume about grams of this product each day. Lower-fat options and coconut water are also readily available if you enjoy consuming coconut beverages frequently.
Of all the coconut products available, coconut oil is probably the one that's easiest to consume in excessive amounts. Unlike coconut meat, milk or cream, you shouldn't consume anything approaching grams of coconut oil on a daily basis.
Coconut oil has none of the vitamins and minerals of other coconut products, but every 2 tablespoons 14 grams has This product is also full of antioxidants and is the type of coconut product you'll see most commonly associated with coconut's benefits. Although coconut oil is not a comparable product to coconut meat or coconut milk from a nutritional perspective, it's generally considered to be beneficial for your health , in moderation.
Coconut doesn't have too many side effects, but it does have a lot of fat. Coconut is made of up of polyunsaturated, monounsaturated and saturated fats , but is mostly saturated fat. Typically, saturated fats are considered unhealthy and, according to the American Heart Association , too much saturated fat can increase your cholesterol and risk of cardiovascular disease.
However, other studies, such as a article in the British Journal of Nutrition , disagree. The debate on whether or not coconut oil had unhealthy side effects is mixed, because coconut is a plant.
While excessive consumption of coconut oil does seem to increase inflammation markers because of its saturated fat content, it doesn't seem to be as bad for you as excessive saturated fat from animal products.
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