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How good is coconut oil for you?Every weekday, a CNNHealth expert doctor answers a viewer question. On Friday, it's Dr. Melina Jampolis, a physician nutrition specialist. Question asked by Ashutosh of Minneapolis How good is coconut oil for you? Nowadays in gym and in vitamin shops, they mention to have some coconut oil in our diet. Is it supposed to be good for you? If yes, in what ways, and what are some good tips to use it in our diet? Hi, Ashutosh. This is a great question that I get asked about frequently as it seems as if a lot of personal trainers, nutritionists and alternative health practitioners are recommending coconut oil to their clients, and this popularity has spread to mainstream stores and health clubs. Coconut oil is high in saturated fat (about 92% compared with 64% in butter), but some of the fat comes from shorter length chains of carbon known as medium-chain triglycerides, or MCTs, which I believe is why it has gained popularity in the weight loss/nutrition field. MCTs are quickly metabolized by the liver (unlike longer chain fats, which undergo a more prolonged course through the body) so they are less likely to be stored as body fat. If you eat too many calories, however, the extra (non-MCT) calories will be stored as body fat so you won't necessarily lose weight adding these to your diet. According to Dr. Barry Sears, who is an expert in lipids (fats), holds a doctorate in biochemistry and does extensive research in the field, coconut oil does have some advantages over other types of saturated fat in that it is rich in tocotrienols (vitamin E, an antioxidant), and because of the high amounts of saturated fat, it is stable for cooking. (Note that the tocotrienols degrade during cooking so this benefit is lost if you use coconut oil for cooking.) In addition, it is low in omega-6 fatty acids (less than 2%), which reduces the formation of arachidonic acid, a pro-inflammatory compound. Unfortunately, the saturated fats can increase inflammation so this benefit may be offset somewhat. Research on coconut oil is still limited, but one small study published in the journal Lipids found that in women with too much belly fat (waist size larger than 35 inches), taking coconut oil while following a low-calorie diet and walking almost an hour a day raised good cholesterol, or HDL, and lowered belly fat more than a diet including soybean oil. (The soybean oil diet actually increased bad cholesterol and lowered good cholesterol.) Another larger study of Filipino women published this year showed an association between coconut oil intake and higher levels of good cholesterol and no significant association with bad cholesterol. All in all, coconut oil may not be as unhealthy as many animal-derived saturated fats (butter, meat), but until more research is done, especially looking at the impact on heart disease risk, it is better to limit your intake to less than 10% of total calories per day and make sure that it replaces less healthy foods such as refined carbohydrates, sugar and high fat animal proteins instead of adding to them. And I agree with Sears that for controlling inflammation and obtaining optimal health, extra virgin olive oil is unquestionably your best choice. Got a question for our experts? Submit it here and make sure to follow Dr. Melina Jampolis on Twitter.
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Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love. Recent Comments
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I'd like to add to this by saying.....Coconut oil is a healthy saturated fat, rich in lauric acid, a medium chain fatty acid (MCT). The MCTs in coconut oil provide numerous health benefits such as stabilizing blood sugar, balancing hormones, nourishing for the thyroid and increasing your metabolism. It contains anti-viral properties, helps reduce risk for hypertension and heart disease, and helps boost immunity and brain function. Metabolizing MCTs creates ketones, known to stall or even reverse Alzheimer's. Coconut also contains caprylic acid, an effective and potent antifungal and antimicrobial. One cause of obesity is overconsumption of long-chain fatty acids (vegetable oils), medium-chain fatty acids. MCTs reverse obesity, resulting in steady weight loss for obese individuals, and weight maintenance for healthy people.
I personally add 1-2 tsp. a day to my morning oatmeal...add it to blender treats for the kids with fruit.....it makes wonderful popcorn on the stove...works great for sauteing or frying veggies, chicken, shrimp....we have a jar in every bathroom for after-shower "lotion"...it has cleared up the dry bumps on the back of my arms – I use it for my face as well and feel like I look 10 years younger – we could not live with out coconut oil! Make sure your shopping for an Organic Cold-Pressed type if you buy any though.
Agree, coconut oil has tremendous health benefits. However, the current standard is to be anti-saturated fat despite the glaring evidence that it does NOT cause heart disease or raise bad cholesterol.
Just make sure the coconut oil you use is the least refined.
Thanks for restating the article in your own words, and then adding a bunch of unsubstantiated claims to that.
Ketones reverse Alzheimer's?! Really? Aside from my own doubts that you know what a Ketone is, believe me... If Alzheimer's could be stalled or reversed by Ketones, it wouldn't be a problem. At all. Ever.
Increases your metabolism? Anti-Viral? Anti-Bacterial?
How would it be anti-bacterial? How could it possibly be anti-viral? How would a lipid EVER increase your metabolism?
You mean a pure fat works as a lotion? No kidding! All fats work as a lotion. That's what lotions ARE, and have ALWAYS been.
Also, P.S. – The cause of obesity is disparity between Calories eaten vs. Calories burned. Nothing less, nothing more. As someone who's lost 60lbs., I can tell you this from experience.
I love the stuff. Whenever I eat it, I feel energetic and have less depression. I have a dog who loves it. Used to have a wolf and he'd dang near tear the kitchen up to get a blob of it.
Lauric acid converted to monolaurin in the body is antimicrobial. This isn't controversial although frequently overlooked. Same fat in breast milk. The medical establishment saying saturated fat is bad for a long time but also says breast milk is best for babies. Stuff is put in baby formula. Good enough for baby but not for adults. Go figure.
I'm so glad I don't get my dietary advice from CNN "experts".
Exactly Kim.....wish they'd do more research before posting their crap.......wonder who's paying them!
I'm guessing you get yours at Mickey D's. The article makes a suggestion. Do your own research before you make blanket negative comments.
I have heard coconut oil is good for warding off Alzheimer's.
Why on earth would anyone take advice from two nationally recognized physicians and medical researchers with PhDs when you can get even better advice from anonymous posters on a blog?
Well put, John
Because the science isn't solid. Same thing with the Atkins diet. Doctors pooh pooh it—but based on what? The noted epicurean Brillat-Savarin even in the 1800s noticed fat people tended to love pasta, but because of some studies from the 50s to 70s fats became the accused. But since this became the establishment accepted dogma, the obesity problem has only worsened. New studies are now coming out contradicting the dogma of the past few decades and are showing that the scorned saturated fats may actually be better than carbohydrates. There's something to be said for thousands of years of human experience versus a handful of nutrition studies.
John that is what I keep telling my husband. Look up all the information and sift through it.
FYI – to all you popcorn lovers. For the best popcorn ever, use coconut oil for popping.
Hawaiian Tropic tastes the best.
Michael M – Do your own research (like I have) – It's too bad your one of the many people in this country that can't see through an article like this, written by a Dr. who is in it for their own benefit – paid by Big Pharma.
Twinsand2more – Wow, I'm certainly glad we have people like you (anonymous bloggers) who keep tabs on all these evil, greedy, paid doctors. Thanks to your own nationally recognized medical expertise, the rest of us "many people" can be assured that we will never be fooled, since you have the infallible ability to see right through every ruse and scam. Shall we bow to you? (And by the way, you're obviously one of the many people in this country who doesn't know the proper use of "you're" vs "your".)
Dr Jampolis should do more reserach before espousing the so called benfits of coconut oil and ending with disclaimer that more research needs to be done. Take it from me, I came from a country in South America where coconut oil is the ONLY cooking oil available. Households for the most part make it themselves. The heart-attack rate in my country is thorugh the roof and everyone that I've know, in their 60s or 70s (my father's friends) that are dead, was because of a heart attack. Obviously there are other factors, but this is the one (use of coconut oil) is the one that is discussed more by my younger generation..
What do you fry with coconut oil....does your country eat alot of high-fat animal meats? Just curious......
My wife takes Caprylic Acid, made from cocoanut oil, to reduce her Essential Tremor. It contains 1-Octanol, which is the component in alcohol that ALSO stops Essential Tremor. Between that and her Deep Brain Stimulator, her normally very severe tremors are quite well controlled. From months in a wheelchair to pretty active life.
@twinsand2more: You've got the right of it- don't pay any mind to the trolls.
twinsand2more wrote: "I'd like to add to this by saying.....Coconut oil is a healthy saturated fat, rich in lauric acid, a medium chain fatty acid (MCT)." +++++ And I'd like to add that since research is limited, you have no right to make the claim of healthy saturated fat. And lauric acid or as most of us chemists prefer to call it, dodecanoic acid, is only 50% of coconut oil and not much is known about it's biochemical activities. Coconut oil may prove to be wonderful – but we do NOT know yet.
I've researched all the health benefits of coconut oil, so decided to try it for a couple of years as a butter on my toast each morning and during this time I worked out 4-5 days per week and ran a minimum of 5 miles daily. While using the coconut oil, my cholesterol went up 6 points and my blood pressure went up from an average of 100/60 to around 110/70. Stopped using coconut oil, still run and work out about the same; my cholesterol dropped almost 15 points and my BP is back to its normal values.
Not sure if coconut oil is a benefit for all.
Just like Kenny K , I come from a South Indian state called Kerala where coconut oil and coconut products are the staple. Most of the oil that is used for cooking and grooming ( as a hair and skin conditioner) is cold pressed virgin oil. And just like the place Kenny K is from, there is an extremely high number of heart attacks, and even strokes, diabetes. Personally I love the taste of coconut oil as a garnish for the many south indian dishes- vegetarian and non vegetarian , I can't be satisfied unless there is a whiff of the oil. Then, most Keralites have thick healthy hair, and I strongly believe there is a connection between the oil and the thyroid function. At the same time, I also think more research needs to be done on the poor health and coconut oil factor. In any case too much of any good thing can be bad.
ewww, no!Coconut oil is SATURATED fat. the artery inggoclg stuff. you will put yourself at risk for heart attacks and strokes if you consume too much of it.olive oil is a monounsaturated fat the type of fat that is good for you.avocado oil is another monounsaturated fat.
How can Dr.Gupta and team be contacted if we have a health related question. My questions is related to Vitligo.
Thankyou.
Saw this article late. Seriously? Dr. Barry Sears. Have you seen the "health food" he sells. Mary Enig is a research biochemist in the area of fats. She wrote Know Your Fats, a Complete Primer on the Nutrition of Fats,Oils, and Cholesterol. She was one of the first "whistle blowers" of trans fatty acids when they were developed. She likes coconut oil. Extra virgin olive oil. Sigh. Oxidizes with heat. Also,FYI,lard is almost 50% oleic acid which is the same oleic acid in our beloved olive oil but yet demonized but our nutritional experts. Fat makes you fat – right????
Coconut oil is so great for you. These CNN people either havent researched enough or they are fans of soy oil and stuff. Coconut oil has cured many skin problems for me and has given me clearer fresher skin. I love it and I think its a great alternative to any oil you use for cooking.
First of all Obama is the worst president ever, then Jimmy Carter.
Coconut oil is used in Hawaiiiiiiii and theeeey are not overweight at all.
I personally feel it is a precious gift by GOD. I love it..
http://www.herbsvita.com/product/1876/coconut-oil.html
In my opinion, it is right to back to nature for keep our body health.
Once again a Doctor telling us that unless a multi-billion dollar drug company actually does a study on something, it can't possibly be true. Maybe the reason they don't do studies on things like Coconut Oil, it that they can't put it in a pill for $125.00 per bottle. This is the drug company medical plan, spread all over the world. Doesn't matter if people have been using something successfully for years, if Big Pharma doesn't make money off it, no doctor is going to recommend it. Goes for 80% of my diet.
So extra virgin Olive Oil is the best for your health, though huh ? Where exactly do we get this magic oilve oil ? Olive oil exposed to light or air is just liquid fat. It has no nutritional value, and that happens before you even buy it. And if it isn't organic, it probably has enough pesticides in it to be more harm than good anyway. I mean get real, it's always, you don't need anything but a balanced diet. Seriously ? If you are not eating organic – None of the food you are eating has any nutritional value without being fortified, and shoved in a box. Our farmland has no nutrients in the soil, that's why we have GMO food – to kill bugs and grow food without soil nutrients. Do tomatoes have licopene to help your vision ? Not if they aren't organic ! All Dr. and experts speak as if you were eating a fresh, ripe, organic tomato – YOU AREN'T ! Amazing how you have to explain eating healthy to people you are supposed to trust. Do your own research on the internet, eat organic, drink lots of water, take a fiber supplement twice daily, take a probiotic and a multivitamin and get 8 hrs. sleep and you'll be a whole lot healthier than listening to "Doctors" advice.
Good Information and Usefull of coconut oil
I've been reading a lot about the benifits of coconut oil. I have started using it in cooking, my hair, and as a lip balm. I get cold sores and usually take lycene for it and now I've tried the coconut oil and it does so much better.
I think what everyone needs to remember is that not all bodies are the same. We all metabolize things differently. For example, my wife and I eat basically the same diet for the past 5 years. Her HDL is through the roof, while my HDL is ridiculously low. For this reason I don't buy conventional wisdom. Conventional wisdom would say that two people eating the same diet should have similar HDL and LDL levels. We can make some generalizations about which foods are good and which are bad, but there are always exceptions and variations. We observe this in every day life.
Also, weight loss is much more complicated that calories in vs calories burned. For the last 3 years on average I have taken in less calories than I should (key word) be burning for my size, yet I have slowly gained weight. I was also eating what the government would call a healthy diet. In the past two months I have completely changed my diet I am eating way more calories and I am losing weight. About 15 lbs in 2 months with a very slight increase in activity.
One thing that makes absolute sense is that the more natural a food is the better it should be for you. However, there is no silver bullet or quick easy way to be healthy. There isn't one absolute diet for all. Everyone needs to try things for themselves and monitor their wellness. I suggest keeping a food journal that also keeps track of your mood, weight, activity and other external stress/joy factors.
Fat doesn't make you fat.
Excess calories makes you fat.
What works for some may not work for others.
S'all I'm sayin'.
Terrific article! Coconut Oil is absolutely a miracle food. I have been taking it for the past year and am amazed at the benefits I have reaped from taking it. The overall list of benefts http://coconutoilinformation.com/health-benefits/ is amazing and I wish more people knew about coconut oil so they could experience them too!
keep up the great work.