Whether used for weight management, supporting overall wellness, skin and hair care, or practical uses, coconut oil offers a variety of potential benefits. It’s no surprise that this oil has gained popularity in the health and wellness industry. Explore the potential benefits and practical uses of coconut oil to find creative ways to add it to your daily routine.
[signup]
What is Coconut Oil?
Coconut oil is a plant-based oil (dietary fat) extracted from coconut fruit with a distinct tropical flavor. The composition of coconut oil is such that it becomes firm in cold temperatures. It’s a versatile oil that can contribute to many of your lifestyle and wellness goals.
Types of Coconut Oil
There are several methods used to extract coconut oil, including hot extraction, cold extraction, low-pressure extraction, and numerous others. The type of extraction method used determines the makeup and quality of coconut oil.
Extracting virgin and extra virgin (unrefined) coconut oil uses a small amount of heat or colder temperature to press the coconut, yielding oil and milk. Enzymes, fermentation, or centrifuge machines separate coconut milk from its oil. Virgin oils have a stronger coconut flavor than refined oils.
Refining coconut oil uses a machine press, steam or heat, filtering through clays, and sometimes chemicals to extract the oil. Refined oils undergo more processing than virgin oils and produce a milder-flavored (fairly odorless and flavorless) product.
Partially hydrogenated coconut oils undergo hydrogenation during processing to extend the shelf life and maintain a solid consistency in warm temperatures. Hydrogenation is a source of unhealthy trans fats.
Nutritional Profile of Coconut Oil
The nutritional profile of coconut oil is 120 calories and 14 grams of fat in each 1-tablespoon serving.
Because it’s a plant-based food, coconut oil is free from cholesterol. It doesn’t contain any fiber, carbohydrates, sugars, or protein. This oil also does, however, provide trace (very small) amounts of minerals, vitamins, and plant sterols — which may help support healthy cholesterol levels.
Coconut oil consists of about 90% saturated fat and approximately 10% unsaturated fat. However, the saturated fats in coconut oil aren’t the same as saturated fats found in meats and other animal-based foods.
More than 50% of fats found in coconut oil are medium-chain fatty acids (MCTs), including lauric acid, which the body uses to create energy. MCTs are present in nutritional drinks for athletes, infant formulas, dietary supplements, and lipid intravenous (IV) infusions.
Potential Health Benefits of Coconut Oil
Coconut oil may offer various potential benefits, as researchers continue to explore the advantages of adding this plant-based oil to a well-balanced meal plan.
Coconut Oil and Weight Management
Coconut oil may provide various perks related to its effect on weight management, metabolism, and appetite. One review suggests that coconut oil may be effective in supporting weight management, body mass index (BMI), and fat mass.
Another study found similar results: ingesting 20 mL (1-2 tablespoons) of coconut oil daily was associated with a decrease in body weight, BMI, body fat percentage, and insulin levels.
Coconut Oil and Cholesterol
Coconut oil may also affect cholesterol levels, which in turn could support heart health. Researchers found that consuming 1 tablespoon of extra virgin coconut oil daily may help increase HDL (healthy) cholesterol and improve good vs. bad cholesterol ratios in the body.
Researchers also found that ingesting 1-2 tablespoons of coconut oil each day appears to support healthy LDL (unhealthy) cholesterol, total cholesterol, and triglyceride levels.
Coconut Oil for Skin and Hair Care
External use offers coconut oil potential benefits for your skin and hair. Researchers found that applying coconut oil to hair may help manage bacteria and fungus, detangle it, moisturize hair, and support the overall health and appearance of treated locks.
When used topically, coconut oil may help hydrate the skin, support skin barrier functioning, stimulate collagen production, decrease inflammation, and protect the skin from ultraviolet (UV) radiation. It also may help manage microbes, such as bacteria, viruses, and fungi, on the skin’s surface.
Coconut Oil and Cognitive Function
Coconut oil is naturally rich in medium-chain triglycerides (MCTs), which are saturated fats that may provide brain health benefits. Researchers conducted a review and found that MCTs may be beneficial for cognitive (brain) functioning in people with mild cognitive impairment.
Coconut Oil in Cooking and Baking
Using coconut oil for cooking and baking is an exceptional way to explore the potential benefits of coconut oil.
The smoke point of virgin and extra virgin coconut oil is 350 degrees Fahrenheit, making this oil suitable for baking or quick sautéing. However, it’s not appropriate for deep frying or other high-heat cooking methods.
The smoke point of refined coconut oil is higher (400-450 degrees Fahrenheit), which means it’s suitable for higher-temperature cooking. However, refined oils undergo additional processing, which can remove nutrients and increase undesirable contaminants.
You can substitute virgin or extra virgin coconut oil for other oils or butter when baking. If using coconut oil in place of vegetable shortening or butter, use 25% less than the amount listed in your recipe. For stir frying, deep drying, or longer sauteing, choose refined coconut oil or olive oil.
You can also add coconut oil to protein shakes, smoothies, yogurts, or no-bake coconut protein balls. Add a small amount (about 1 tablespoon) to curries or sauces to increase the intensity of flavor, or make salad dressing with coconut oil as an ingredient. Smear bread or toast with coconut oil or add this tropical oil to your coffee.
Potential Risks and Considerations
While the potential benefits of coconut oil are being explored, there are considerations linked to a high saturated fat intake, including an increased risk of high cholesterol and heart disease.
However, saturated fat from plant sources may not be as harmful as once thought. Researchers report that a moderate intake of saturated fat doesn’t pose harm when consumed as part of a nutritious diet.
One review found that while coconut oil may increase good HDL cholesterol, it might also increase bad LDL cholesterol and total cholesterol — and that additional research is warranted regarding coconut oil’s effects on heart health. Therefore, it’s best to consume this coconut oil in moderation as part of a well-balanced meal plan with regular exercise.
How to Choose and Store Coconut Oil
Choosing high-quality coconut oil is vital to maximize potential health outcomes for you and your family. While refined coconut oil offers a higher smoke point and more versatility for use during high-temperature cooking, studies show that refining coconut oil reduces its unsaturated fat content and some micronutrients, while increasing contaminants.
Unrefined (virgin) oils are typically the healthier option because they’ve retained the most nutrients, undergone the least amount of processing, and aren’t exposed to chemicals. Virgin coconut oils also retain more of their original tropical flavor. However, virgin and extra virgin oils may be more expensive than refined oils.
Storing coconut oil properly helps maintain its nutritional quality and freshness. Store coconut oil in a dark, cool location in a sealed container or place it in your refrigerator.
The shelf life of coconut oil varies based on its type. Virgin coconut oil may last 2-3 years when stored away from light and heat, while refined coconut oil typically has a shorter shelf life. Signs your coconut oil has gone bad include an unusual odor or flavor, a yellow tint, or visible mold.
Innovative Ways to Use Coconut Oil Beyond Cooking
Coconut oil is extremely versatile. Not only can you consume it, but you may use coconut oil for your skin, and hair, or unique household hacks!
Examples of outside-the-box coconut oil uses include:
- Apply coconut oil to your skin to improve hydration, reduce bacteria, and protect it from UV rays
- Put coconut oil on your hair to hydrate it, protect it, and manage dandruff
- Consider MCT oil supplements after talking with your doctor
- Swish coconut oil around in your mouth to support dental health
- Remove stains from furniture or carpet using coconut oil
- Polish wood furniture with coconut oil
- Soothe chapped lips using coconut oil
- Use coconut oil to remove makeup
- Consider coconut oil as a natural insect repellent for ticks, bed bugs, flies, and mosquitos
- Use coconut oil to manage head lice
- Add coconut oil with Epsom salt to your bathwater
- Swallow a small amount of coconut oil to ease a sore throat or reduce coughing
- Use coconut oil as a natural deodorant
- Apply coconut oil to wounds to support healing
- Use coconut oil as a massage oil
- Shine your shoes with coconut oil
The possibilities are endless; get creative to explore the potential of this versatile oil!
[signup]
Key Takeaways
Coconut oil offers a variety of potential benefits. While research is ongoing, coconut oil may help support weight management, healthy cholesterol levels, brain and dental health, and enhance the appearance of your skin and hair.
Consume coconut oil in moderation as part of a balanced meal plan, cook or bake with it, try MCT supplements, or experiment using coconut oil for unconventional hacks. It offers endless possibilities!
%201.svg){kind=logo}
