One thing's for sure in the food world: coconut oil is in. Maybe coconut oil is the new kale? Or kale is the new coconut oil? I don't know.
Seems like coconut oil has generated a lot of hype lately, but are the health claims based on science or is it just another food fad?
Question:
Recently, a reader sent me the question: "Could you do a post about coconut oil? I've heard conflicting opinions about whether it is a healthier alternative or not... What have you seen about it?" -- Lauren
Answer:
This is a great question, in large part because it's so relevant right now. I can't even count the number of health claims I've seen and heard associated with coconut oil; from things like malnutrition and liver disease to baldness and stomach pain. Quite a spectrum, huh?
These types of claims can be found from a simple google search as well as "health/nutrition" books, but are they true? Meaning, is there ample scientific evidence to support these claims?
According to current reputable health sources, no. Many of the health claims are simply not well-substantiated by research. Here's what we know to be true about coconut oil: it has no cholesterol but is high in saturated fat, which should be limited in our diets. Instead of cooking with coconut oil (or eating it by the spoonful, which I no joke have witnessed), I recommend using heart-healthy oils low in saturated fat like canola oil, olive oil, safflower oil, sunflower oil, etc.
Here are some helpful, credible references on coconut oil that summarize the consensus of current research:
Whenever you're wondering about the latest miracle food or supplement, I encourage you to look towards these types of reputable organizations for information in addition to your doctor or registered dietitian (RD).
Thanks for your great question, Lauren!
I have been waiting for you to blog about this! I am convinced that it is just another fad but know so many peopl who swear by it! I just don't see how something so very high in saturated fat can be good for you!However, I just read that not all saturated fats are created equal? Not sure how I feel about that either. Saturated fat is saturated fat, no?
ReplyDeleteYeah, unlike saturated fats from animal sources (like red meat or poultry), saturated fat from coconut oil is a blend of fats that include short and medium chain triglycerides. This in addition to it having "plant chemicals" may offer some health benefits, but nothing is confirmed. And certainly these benefits can be found in other food sources. I say until we know more, go with other foods that offer the same benefits like plant oils without saturated fats, plus fruits, veggies and whole grains for your plant chemicals.
DeleteOK, so where in the diet do you get lauric acid????? This is the substance that makes up over 50% of coconut oil's fatty acids and confers significant health benefits. I am also confused when you say that we do not have enough information on coconut oil -the research body is huge. Perhaps readers should look at Harvard Medical schools advice on coconut oil -here are doctors and researchers giving more informed information. Otherwise, check out Dr Oz who LOVEs coconut oil -after all, he is a cardiologist.
DeleteThanks
Dr. Victoria Flight Medical specialist nutrition Australia (FACNEM)
Lauric acid is found in milk as well (at low concentrations though). How much of it do we really need though? It does increase the HDL:LDL ratio if I remember correctly. I think the main point of this post was to kind of simmer down irrational statements about coconut oil such as calling it "the hangover cure". Coconut oil is calorie dense and high in fat which is only supposed to be up to 35% of our diet. I am not a doctor, or even a graduate yet, but I think the point here as nutritionists is to look at the food source as a whole and not just focus on one individual nutrient (such as lauric acid in this case).
DeleteWell said, Elliot. That is exactly the point of the blog post.
DeleteDr. Victoria Flight, The issue isn't whether there are any studies, or "evidence" in the health benefits of coconut oil, but rather that evidence is valid, reliable and evidence-based. These definitions are useful to consider when evaluating health claims, especially the ones associated with coconut oil.
DeleteDr. Oz is not a nutrition expert, despite what he leads people to believe. Doctors have significantly less training in nutrition than Registered Dietitian's and other nutrition professionals, which is why we (at least RD's) provide nutritional services in healthcare settings.
I too have heard this! I've passed on this fad... I'm so glad you posted on it!
ReplyDeleteGlad you found it helpful! There are SO many food fads, it's hard to pick just one :)
DeleteI am starting to really love this blog! I would guess that it is just a fad, at least until some breakthrough studies come up with something to show. Although by then the media may have some poorly put together study to show that it is a "miracle food", leading to food companies fortifying our cheerios and granola bars with coconut oil. Hopefully it doesn't turn into something like the "fortified fiber" craze. Chicory root...oh my..
ReplyDeleteOh, I know! Don't get me started... :)
DeleteYou're welcome! Thanks for making the post :)
ReplyDeleteI have a question:
ReplyDeleteWhen I'm buying bread I'm overwhelmed with the amount of options there are for BREAD! Option vary from whole grain, whole wheat, seven grains, cracked oat, rye, white, buttermilk... are just a few off the top of my head. My question is... When making a sandwich... does it REALLY matter or make a difference? If so, which is best??
Thanks!
Another great question! I'll post on this next week :) Thanks Cam!
Delete3 Studies SHOW Why Coconut Oil Kills Fat.
ReplyDeleteThe meaning of this is that you actually burn fat by eating Coconut Fats (including coconut milk, coconut cream and coconut oil).
These 3 researches from big medical magazines are sure to turn the conventional nutrition world upside down!