Coconut Oil: Friend Or Foe On Keto?

Coconut oil is a common ingredient in keto recipes, but does it break you out of ketosis? Coconut oil is primarily composed of saturated fats, which have been demonized for their association with heart disease. However, recent studies have questioned this assumption, finding no significant link between saturated fat consumption and cardiovascular health. Coconut oil is unique because about 70% of its fat content is composed of medium-chain triglycerides (MCTs), which are more easily absorbed by the body and provide slightly fewer calories than long-chain triglycerides (LCTs). MCTs have been shown to increase energy expenditure, reduce appetite, and optimize cholesterol levels, all of which can aid weight loss. Additionally, MCTs can help boost ketone levels, making coconut oil an excellent tool for supporting ketosis. While coconut oil is generally considered keto-friendly, it is calorie-dense, so moderation is key, especially if weight loss is your goal.

Coconut oil is keto-friendly

Coconut oil is derived from the coconut meat of mature coconuts. It is entirely composed of molecules called triglycerides, which typically come in one of three varieties: monounsaturated, polyunsaturated, and saturated. Approximately 91% of the calories in coconut oil are from saturated fats, with monounsaturated and polyunsaturated fats composing 6% and 3% of coconut oil triglycerides, respectively.

Because coconut oil is primarily composed of saturated fats, many people have demonized them while praising oils high in unsaturated fats (such as vegetable oil and olive oil) as being universally healthy. However, this assumption has recently come under scrutiny. A meta-analysis of 72 research studies, including 27 randomized controlled clinical trials, found no significant association between the consumption of saturated fats and diseases of the heart and blood vessels. Thus, researchers concluded that "current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats."

Coconut oil comes with several potential benefits for body composition, heart health, and overall well-being. It may help increase resting energy expenditure, optimize cholesterol levels, burn extra belly fat when substituted for long-chain triglycerides (LCTs), and increase ketone levels.

Coconut oil has a high smoke point and is relatively flavorless, making it an excellent option for keto cooking and for those who don't like the smell or flavor of coconuts. This type of coconut oil is typically deodorized, bleached, and expeller-pressed.

Unrefined coconut oil, on the other hand, may also be called virgin or extra-virgin. It possesses a light coconut taste and aroma due to the fact that it isn't bleached, deodorized, or refined. As a result, this coconut oil has a lower smoke point and is best used for low-to-medium heat cooking/baking in which a coconut flavor is welcome.

Coconut oil is high in calories

Coconut oil is a very calorie-rich food, packing 120 calories per tablespoon (14 grams). Even on the keto diet, you won't lose weight if you eat more calories than you burn. Therefore, if you're doing keto for weight loss, it's important to limit your coconut oil intake and moderate your oil intake in general to keep your calories in check.

The high-calorie content of coconut oil is something to be mindful of, especially if you're using it as a cooking oil or adding it to your coffee. A little bit of coconut oil goes a long way, so you don't need to use a lot to reap its benefits.

In addition to its high-calorie content, coconut oil also contains a significant amount of saturated fat, which has been linked to an increased risk of heart disease and stroke. However, recent studies suggest that saturated fat may not be as harmful as once believed, and that it can be part of a healthy diet when consumed in moderation.

Overall, coconut oil can be a healthy addition to your diet, but it's important to use it in moderation and be mindful of its high-calorie content.

Coconut oil is high in saturated fat

Saturated fats have historically been associated with an increased risk of heart disease and stroke. However, this assumption has recently been challenged. A 2014 meta-analysis of 72 studies, including 27 randomised controlled trials, found no significant link between saturated fat consumption and cardiovascular health issues such as heart disease, angina, and heart attacks.

It is worth noting that saturated fats can vary chemically and nutritionally. Coconut oil is primarily composed of medium-chain triglycerides (MCTs), which are usually 6-12 carbon atoms in length. In contrast, butter and red meats contain long-chain triglycerides (LCTs), which are usually 13-21 carbon atoms in length.

MCTs have different nutritional and biochemical properties than LCTs. They contain about 10% fewer calories and are more easily absorbed by the body, going straight to the liver where they can be turned into ketones for energy. LCTs, on the other hand, take longer to digest and are not directly converted into ketones.

The high amount of MCTs in coconut oil has sparked interest in its potential health benefits. Some studies have shown that coconut oil may increase resting energy expenditure, optimise cholesterol levels, burn belly fat, and increase ketone levels.

However, it is important to note that the research on the benefits of coconut oil is not conclusive, and more studies are needed to establish stronger associations. Additionally, coconut oil may not be a heart-healthy choice for individuals with abnormal cholesterol levels or cardiovascular issues.

Coconut oil is low in MCTs

Coconut oil is often touted as a "superfood" and a staple of the keto diet. However, it's important to scrutinize these claims and understand the potential benefits and drawbacks of coconut oil, especially when it comes to its impact on ketosis.

Coconut oil is derived from the coconut meat of mature coconuts and is composed entirely of triglycerides, which are molecules made up of a glycerol molecule attached to three fatty acid chains. The unique feature of coconut oil is that about 70% of its triglycerides are medium-chain triglycerides (MCTs), which are typically 6-12 carbon atoms in length. The most common MCT in coconut oil is lauric acid, making up about 52% of its triglycerides.

MCTs have gained attention due to their potential health benefits, including increased energy expenditure, reduced appetite, improved cholesterol levels, and enhanced ketone production. However, it's important to note that the studies showing these benefits often used MCTs directly, not coconut oil, and the MCT content in coconut oil is relatively low, at about 50%.

Here's a deeper look at the claims and evidence regarding coconut oil's impact on ketosis and overall health:

Increased Energy Expenditure:

Several studies have shown that consuming MCTs can lead to increased energy expenditure compared to long-chain triglycerides (LCTs). This means that MCTs may help you burn more calories, even at rest. However, it's important to note that these studies used pure MCTs, not coconut oil, and had small sample sizes.

Reduced Hunger:

MCTs have also been found to reduce appetite and increase feelings of fullness. A study comparing diets with different ratios of MCTs to LCTs found that a high MCT diet led to an 8% reduction in calorie intake and was the only diet resulting in weight loss. While this suggests that coconut oil may help suppress hunger, more studies are needed to confirm this effect.

Improved Cholesterol Levels:

Some high-quality studies indicate that consuming coconut oil instead of oils high in LCTs may increase heart-healthy HDL cholesterol and decrease LDL cholesterol. However, it's important to note that coconut oil may not be heart-healthy for those with abnormal cholesterol levels or cardiovascular issues.

Reduction in Belly Fat:

There is some evidence that consuming coconut oil may help reduce harmful abdominal fat. A six-week study showed a reduction in waist circumference in obese Malaysian men who added 30 mL of coconut oil to their daily diet. However, more rigorous trials are needed to establish a stronger association.

Boost in Ketone Levels:

The MCTs in coconut oil, especially the shorter ones, can indeed stimulate ketone production and support ketosis. This makes coconut oil a useful tool for those following a keto diet. However, for optimal ketone production, MCT oil, which is higher in caprylic acid (C8), is a better choice.

In summary, while coconut oil does contain MCTs and may provide some potential health benefits, it's important to remember that the MCT content in coconut oil is relatively low. For optimal ketone production and the most pronounced health benefits, MCT oil or pure MCTs may be a better choice. Additionally, those with cardiovascular concerns should use coconut oil with caution, as it may negatively impact cholesterol levels.

Coconut oil is good for cooking

Coconut oil is a plant-based oil that is solid at room temperature and liquid when heated. It is a common ingredient in many lotions and hair care products, and it is also used for cooking. Coconut oil is a good option for cooking because it has a high smoke point, meaning it can withstand high temperatures without burning. It is suitable for stir-frying, sautéing, and roasting at high heat. Its smoke point ranges from 350 °F to 450 °F, depending on whether it is unrefined or refined. Unrefined coconut oil, sometimes called virgin coconut oil, has a distinct coconut flavor and aroma, making it a good choice for baking and dishes where a hint of coconut will complement the food, such as pies, cookies, or curries. On the other hand, refined coconut oil is flavorless and odorless, making it more suitable for cooking at high temperatures.

Coconut oil is also a good option for cooking because it is stable even when exposed to heat and light. This is due to its high levels of saturated fatty acids, which pack tightly together and are less likely to break down during cooking. However, it is important to note that coconut oil has a high saturated fat content, which can raise LDL (bad) cholesterol levels and increase the risk of cardiovascular disease and stroke. Therefore, it is recommended to consume coconut oil in moderation and use healthier oils with polyunsaturated fats for cooking whenever possible.

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