Leena Watts
Coconut oil is a high-calorie food that contains mostly saturated fatty acids. Despite the purported health benefits of coconut oil, such as antimicrobial and antioxidant properties, improved skin and oral health, and weight loss, little research supports these claims. Coconut oil is a popular yet controversial ingredient. Advocates say it has numerous health benefits, while skeptics say the science suggests otherwise. If you want to include coconut oil in your diet, it's best to do so in moderation. Here are some ways to add coconut oil to your diet: cooking, baking, adding it to your coffee or tea, smoothies, oatmeal, yoghurt, or nut butter, and consuming raw or dried coconut meat.
How to increase coconut oil in your diet
| Characteristics | Values |
|---|---|
| Recommended daily intake | 1–2 tablespoons |
| Health benefits | May promote weight loss, improve skin and oral health, and increase HDL (good) cholesterol levels |
| Uses | Cooking, baking, hair and skin care, smoothies, coffee, tea, yogurt, oatmeal, nut butter |
| Tips | Start with a small amount and increase gradually, use in moderation due to high saturated fat content, blend or melt to avoid clumping |
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What You'll Learn
Coconut oil in cooking and baking
Coconut oil has soared in popularity in recent years due to its purported health benefits, such as weight loss, healthier skin and hair, and increased metabolism. However, it is important to note that coconut oil is high in saturated fat, which can increase your risk of cardiovascular disease and stroke if consumed in excess. Therefore, it should be consumed in moderation and treated like any other fat or oil in your diet.
Coconut oil is a versatile ingredient that can be used in both savoury and sweet dishes. When cooking with coconut oil, it is best suited for medium-heat cooking methods such as sautéing, stir-frying, and baking. It has a smoke point of around 338°F (170°C), which is lower than that of some other cooking oils, so it may not be ideal for deep frying. Coconut oil can be used as a 1:1 substitute for other oils or butter in most recipes. When baking with coconut oil, it is important to ensure that cold ingredients like eggs or milk are at room temperature before blending them in to avoid clumping.
In addition to its culinary uses, coconut oil also has beauty applications. It can be used as a body moisturiser and incorporated into hair care products. Some people also use it in their hair and on their skin, although it may be too heavy for certain skin types. Coconut oil can be combined with other ingredients like matcha, Greek yogurt, and honey to create face masks.
When incorporating coconut oil into your diet, it is recommended to start with a small amount, such as 0.5 tablespoons, and gradually increase to a maximum of 1-2 tablespoons per day. It is important to be mindful of your overall dietary fat intake and ensure that saturated fats make up less than 10% of your daily calorie intake.
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Health benefits of coconut oil
Coconut oil has become an increasingly popular cooking oil, with many people praising it for its health benefits. However, it is important to note that coconut oil is high in saturated fats, which can increase your LDL (bad) cholesterol and your chances of cardiovascular disease and stroke. As such, it is recommended to consume no more than 1-2 tablespoons or 30 milliliters per day. Here are some evidence-based health benefits of coconut oil:
Rich in Medium-Chain Triglycerides (MCTs)
Coconut oil is a rich source of MCTs, a type of saturated fat. MCTs have a shorter chemical structure than other fats, allowing the body to quickly absorb and use them for energy. While the health benefits of MCTs have been observed, the benefits of commercial coconut oil may be limited as it primarily contains lauric acid, which is slowly absorbed and metabolized like other long-chain fatty acids.
Antimicrobial and Antioxidant Properties
Coconut oil possesses antimicrobial and antioxidant properties, which can help improve skin and oral health. Its antimicrobial nature can also support the immune system.
Improved Skin and Hair Health
Coconut oil is commonly used as a moisturizing ingredient in lotions and hair care products. It helps to hydrate the skin and tame frizzy hair. However, it is important to note that coconut oil can clog pores, so it is not suitable for acne-prone skin.
Potential Weight Loss Benefits
Some studies suggest that coconut oil may promote weight loss by increasing HDL (good) cholesterol levels and curbing appetite. However, there is conflicting research, and most experts recommend limiting coconut oil intake due to its high saturated fat content.
Other Potential Benefits
Coconut oil has also been claimed to prevent heart disease and stave off dementia and Alzheimer's disease. Additionally, it is suitable for medium-heat cooking and baking due to its smoke point of 338°F (170°C).
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Coconut oil in drinks
Coconut oil is a high-calorie food that contains mostly saturated fatty acids. It is a popular yet controversial ingredient. While it is praised for its health benefits, including antimicrobial and antioxidant properties, improved skin and oral health, and weight loss potential, there is a lack of evidence supporting these claims. Due to its high saturated fat content, it is recommended to limit your intake of coconut oil to no more than 1–2 tablespoons (14–28 grams) per day, which equals about 105-210 calories. This is in line with dietary guidelines that recommend keeping total saturated fat intake to under 10% of your daily calorie intake.
- Coffee or Tea: You can add a teaspoon or two of coconut oil to your morning coffee or tea. Blend the mixture until the oil emulsifies, creating a creamy and rich consistency instead of an oily one.
- Smoothies: Coconut oil can also be added to smoothies. Simply melt the coconut oil slightly and slowly add it to the blender while blending to prevent clumping.
- Homemade Coconut Milk: When you make homemade coconut milk, you will be able to see and taste the coconut oil in the milk. It will bead up in fresh cold coconut milk, making it easy to extract and use. You can drink this milk as is or add it to smoothies, baking, or soups.
- Soups: Coconut oil can be added to hot soups to increase your intake. It will melt and blend into the soup smoothly.
- Bone Broth: You can also add coconut oil to your homemade bone broth.
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Coconut oil in hair and skincare
Coconut oil is a versatile ingredient that can be used in cooking and skincare. It is rich in saturated fats, with a smoke point of 338°F (170°C), making it suitable for medium-heat cooking and baking. It is also claimed to have health benefits, such as aiding weight loss, improving heart health, and promoting gut health. However, there is limited scientific research supporting these claims, and experts recommend consuming coconut oil in moderation due to its high saturated fat content.
Coconut oil has numerous benefits for hair and skincare. It is rich in medium-chain fatty acids, primarily lauric acid, which has antibacterial, antimicrobial, and antifungal properties. This makes it effective in treating acne and protecting the skin from harmful bacteria and fungi. The oil's emollient properties help repair the skin's barrier function, making it suitable for dry, sensitive skin or atopic dermatitis. It also acts as a moisturiser, locking in moisture and preventing water loss.
Additionally, coconut oil has anti-inflammatory and antioxidant properties, which can accelerate wound healing and protect the skin from UV rays and pollution. It can be applied directly to the skin or used as a carrier oil for essential oils in aromatherapy and massages.
For hair care, coconut oil can be used as a hair tonic and moisturiser, promoting hair growth and improving hair health. It can be applied directly to the hair or used in combination with other natural oils, such as grapeseed oil, castor oil, or avocado oil, for enhanced benefits.
When purchasing coconut oil for skincare, it is recommended to choose unrefined (virgin or extra-virgin) cold-pressed coconut oil, as it retains more nutrients compared to other processing methods.
Incorporating Coconut Oil into Your Diet and Routine
If you want to incorporate coconut oil into your diet, it can be used for medium-heat cooking methods such as sautéing or stir-frying vegetables, eggs, meat, or fish. It can also be drizzled over air-popped popcorn or used to coat poultry or meat before adding seasonings. For those who don't enjoy the taste or texture, it can be blended into hot coffee or tea or added to smoothies in small amounts.
When using coconut oil in your hair and skincare routine, you can apply it directly to your hair and skin or explore the variety of coconut oil-based products available, such as fractionated coconut oil blends designed specifically for hair and skincare.
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Coconut oil in food
Coconut oil is a high-calorie food that contains mostly saturated fatty acids. It is a rich source of medium-chain triglycerides (MCTs), a type of saturated fat. While coconut oil may offer some health benefits, it should be consumed in moderation as part of a balanced diet.
According to the Dietary Guidelines for Americans, saturated fats should make up less than 10% of a person's daily intake of calories. Based on a 2,000-calorie diet, this equates to 200 calories from saturated fat, or about 1.5 to 2 tablespoons of coconut oil per day.
Ways to Include Coconut Oil in Your Diet:
- Cooking and Baking: Coconut oil has a smoke point of around 338°F (170°C) in its pure form, making it suitable for medium-heat cooking and baking. Highly refined versions can reach up to 450°F (232°C). Use it for sautéing or stir-frying vegetables, eggs, meat, or fish. You can also use it as a coating for poultry or meat before adding seasonings.
- Popcorn Topping: Drizzle melted coconut oil on air-popped popcorn for a tasty treat.
- Beverages: Add a teaspoon or two of coconut oil to your hot tea or coffee and stir until melted. You can also blend it into a smoothie, but be aware that it may clump up if not properly emulsified.
- Oatmeal and Yogurt: Coconut oil can be easily added to oatmeal and yogurt, but it's best to melt it first and mix it thoroughly.
- Nut Butter: If you enjoy natural nut butter, you can replace the oil that separates on top with coconut oil.
- Raw or Dried Coconut Meat: Add raw or dried coconut meat to your salads, smoothies, or fruit.
- Coconut Products: Use coconut products like coconut milk, coconut butter, or shredded coconut, which are good sources of health-promoting medium-chain fatty acids.
- Oil Pulling: Swish coconut oil in your mouth for 10-15 minutes and then spit it out. This practice is believed to improve dental hygiene.
- Hair and Skin Care: Coconut oil can be used as a moisturizer, hair oil, or massage oil. It is also effective for treating dry scalp and hair, reducing dandruff, and taming frizz.
While coconut oil may offer potential health benefits, it is important to consume it in moderation and be mindful of your overall dietary fat intake.
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Frequently asked questions
It is recommended to stick to 1-2 tablespoons of coconut oil per day. Coconut oil is a high-calorie food that contains mostly saturated fatty acids, so it is best to consume it in moderation.
Coconut oil is a rich source of medium-chain triglycerides (MCTs), a type of saturated fat. MCTs are easily converted to energy instead of being stored in the body as fat, which may aid in weight loss. Coconut oil may also have antimicrobial and antioxidant properties, and may improve skin and oral health.
Coconut oil can be used in cooking, especially for baking and lower-heat cooking. It can also be added to hot beverages such as coffee or tea, smoothies, oatmeal, yoghurt, and nut butter.
Yes, coconut oil can be consumed directly by the spoonful. It can also be used as a supplement in the form of softgels or capsules.
Coconut oil is high in saturated fat and may increase LDL (bad) cholesterol levels. It may also cause mild diarrhoea and an upset stomach in some individuals. It is important to consume coconut oil in moderation as part of a balanced diet.
