The Hype on Coconut Oil
Many claims tout the health
benefits of coconut oil, including weight loss, cancer prevention, and
Alzheimer’s disease. So far the scientific evidence does not support these
claims. The three types of coconut oil—virgin, refined, and partially
hydrogenated—are all high in saturated fat. Saturated fat is solid at room
temperature, tends to raise the level of cholesterol in the blood, and comes
mainly from animal food products. Some examples of saturated fats are butter,
lard, meat fat, solid shortening, palm oil, and coconut oil.The two main types of coconut oil used in cooking and baking are “virgin” coconut oil and “refined” coconut oil. Virgin is considered to be unrefined. Refined coconut oil is made from dried coconut pulp that is often chemically bleached and deodorized. Since coconuts are a plant and virgin coconut oil has some antioxidant properties, some individuals may view it as healthy. However, virgin coconut oil is high in lauric acid, a type of fatty acid that can raise both good and bad cholesterol levels. Manufacturers may also use another form of coconut oil that has further processing— “partially hydrogenated” coconut oil, which would contain trans fat. Some research suggests coconut oil intake may be associated with a neutral, if not beneficial, effect on cholesterol levels.
Tips for using coconut oil:
• Use “virgin” or unrefined
coconut oil.
• Use it in moderation.
• Limit foods made with
partially hydrogenated coconut oil like baked goods, biscuits, salty snacks,
and some cereals.
Allergy Alert: Coconut is
considered a tree nut. Individuals with tree nut allergies should talk with
their health care provider before using or eating foods containing coconut oil.
Source: Jody Gatewood, MS, RD,
LD, Assistant State Nutrition Program Specialist, Human Sciences Extension and
Outreach, Iowa State University Extension and Outreach
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