Even if you are trying to lose weight, your body still requires sources of dietary fat. Unsaturated -- specifically, monounsaturated and polyunsaturated -- fat are generally considered the "healthy" dietary fats. Saturated fat is generally considered the "unhealthy" dietary fat and should not exceed 7 percent of your total calories, according to the Harvard School of Public Heath. Naturally, it may seem odd to you that coconut oil is being promoted as a healthful nutritious cooking oil when it is full of saturated fat. You may be curious if virgin coconut oil is actually good for you or if it is just marketing hype.
General Information
Virgin coconut oil is extracted from fresh coconuts from islands in the South Pacific and Hawaii. Coconut oil is often included in many cosmetic products because it can help moisturize your skin. It also is ideal to cook with because it has a high "smoke point" at 450 degrees Fahrenheit and a low level of oxidation, according to Dr. Jonny Bowden, Ph.D and Clinical Nutrition Specialist. In general, oxidation is the process by which good fats turn into bad fats. Still, there is a health concern with consuming coconut oil because coconut oil contains a large amount of saturated fat.
Saturated Fat
Dr. Bowden explains that 92 percent of the fatty acids in coconut oil are in the form of saturated fat. Coconut oil even far exceeds butter, which contains 66 percent saturated fat content in butter. Martha Belury, Associate Professor of Human Nutrition at the University of Ohio Agricultural Research and Development Center, reports that the saturated fat in coconut oil is very different than regular saturated fat in other foods. The saturated fatty acids in coconut oil are in the form of "medium-chain triglycerides." Although medium-chain triglycerides are classified as saturated fat, they have much shorter molecular chains than regular long-chain saturated fatty acids and behave much differently.
Medium-Chain Triglycerides
Dr. Bowden reports that medium-chain triglycerides have "antimicrobial, antibacterial and antiviral" effects. The same medium-chain triglycerides in virgin coconut oil are known to destroy the bacterias that cause strep throat, pneumonia and certain sexually transmitted diseases such as chlamydia. The Harvard School of Public Health states that coconut can increase your HDL, or good cholesterol levels. Moreover, in a 2002 study published in the "Journal of Nutrition," researchers concluded that medium-chain triglycerides increase caloric expenditure and may help treat and prevent obesity or even unwanted weight gain. Medium-chain triglycerides are far different than regular saturated fat, which negatively impact your cholesterol and greatly contribute to obesity.
Virgin Coconut Oil's Healthy Aspects
Virgin coconut oil is healthful. It will not raise your LDL, or bad cholesterol, and it will not contribute to obesity so long as you are not exceeding your caloric requirements. Dr. Bowden reports that coconut oil is full of antioxidants that help destroy free radicals that can attack your cells, damage your DNA and create oxidative stress. Coconut oil can also help your body better absorb amino acids and minerals such as calcium and magnesium. Sometimes the nutrition label does not tell the whole story. The saturated fat in coconut oil is completely different than the saturated fat in foods such as french fries and doughnuts.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- Harvard School of Public Health: Shining the Spotlight on Trans Fats
- The Ohio State University: Chow Line: Coconut oil unlike other saturated fat; Martha Filipic; Dec 9 2007
- Yale University: Effect of a Medium Chain Triglyceride Supplemented Diet on Cognitive Function and Brain Activation
- "Journal of Nutrition"; Physiological Effects of Medium-Chain Triglycerides: Potential Agents in the Prevention of Obesity; Marie-Pierre St-Onge, Peter J. H. Jones; 2002
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