One interesting feature of MCTs is that they may help reduce food intake 8 , 9. This may be related to how the body breaks them down. A proportion of MCTs you eat are broken down in a process that produces molecules called ketones 1. You may be familiar with ketones in the context of ketogenic diets , which are quite popular these days. For this reason, their bodies tend to use ketones for fuel.
In fact, one study reports that coconut oil is less filling than MCT oil MCTs may help reduce food intake by decreasing hunger. People have long used keto diets, which are very low in carbs and high in fats, to treat various disorders, including drug-resistant epilepsy. They have been shown to help reduce how often seizures happen 12 , Researchers believe that the lack of available glucose to fuel brain cells is a possible explanation for the reduction in seizure frequency in people with epilepsy on ketogenic diets Reducing your carb intake reduces the glucose in your blood, and increasing your fat intake leads to significantly increased concentrations of ketones.
Your brain can use ketones as an energy source instead of glucose 1. Recently, people have found they can effectively treat epilepsy by following modified keto diets that include MCTs and a more generous carb allowance to induce ketosis 12 , Research shows that the MCTs in coconut oil get transported to your liver and turned into ketones MCTs in coconut oil can increase blood ketone concentrations, which may help reduce seizure frequency.
Coconut oil has many uses that have little to do with eating. Many people use it for cosmetic purposes to improve the health and appearance of their skin. Studies show that coconut oil can boost the moisture content of dry skin. It may also improve the function of the skin, helping prevent excessive water loss and protecting you from external factors, such as infectious agents, chemicals, and allergens 16 , 17 , 18 , In fact, a recent study determined that applying 6—8 drops of virgin coconut oil on your hands and leaving it overnight may be an effective way to prevent dry skin caused by frequent use of alcohol-based hand sanitizers It may also reduce the severity of mild to moderate symptoms of atopic dermatitis , a chronic skin disease characterized by skin inflammation and defects in skin barrier function 18 , 21 , Coconut oil can also protect against hair damage.
For instance, one study determined that, since coconut oil deeply penetrates hair strands, it makes them more flexible and increases their strength to prevent them from breaking under tension Similarly, another study found that coconut oil nourishes hair strands and reduces breakage, which further strengthens the hair Coconut oil may help strengthen your hair by increasing flexibility and reducing the breakage of hair strands. Evidence shows that using coconut oil as a mouthwash — a process called oil pulling — benefits oral hygiene in a cost-effective way 25 , If this is coconut oil at one or two meals, great!
Almost all of the fat in coconut oil is saturated, and one tablespoon contains 14 grams, pretty much supplying the amount of saturated fat the American Heart Association recommends people consume daily. Frank Lipman points out that it's good saturated fat. Ketones have been studied for their therapeutic use in brain disorders , and a ketogenic diet which is high in fat and low in carbs and protein has been used for a long time to treat drug-resistant epilepsy and, more recently, has been shown to have a role in managing symptoms of Alzheimer's, Parkinson's, ALS, and other neurological conditions.
All those medium-chain fatty acids also mean coconut oil is immediately processed by the liver and turned into energy in your body—in other words, this fat will not make you fat and studies show it might even help you burn fat.
It's also one of the only food sources of lauric acid, which is also found in breast milk and is renowned for its antiviral, antibacterial, and antifungal properties. In an interview with mindbodygreen , Whole Foods Market founder John Mackey expressed his dislike for oil—coconut oil included. You're taking a whole plant food, and you're taking only the carbohydrate out.
Oil is the same thing—you're taking the whole plant food, and taking out just the fat," he said. I'd actually argue that oil is less healthy than sugar. Neither of them has any nutrients in them—if you look at them they're devoid of minerals and phytonutrients. The oil has twice the calories of sugar, so you're getting twice the calories of sugar, with no nutrients or benefits. Will Cole, a functional medicine practitioner, disagrees.
Coconut oil has beneficial MCT fats that our brains love, increasing cognitive function. Avocado oil is a good source of lutein, a carotenoid to make our eyes healthy. Extra-virgin olive oil is rich with polyphenols and fat-soluble vitamins E and K. Ghee is a great food source of fat-soluble A, D, and K2. These oils have been shown to decrease disease and improve lipid panels. Sara Gottfried , a hormone specialist, somewhat agrees with Mackey. I'm a whole foodist. She is an expert in intuitive eating and nutrition science.
Lucinda Honeycutt. Lucinda Honeycutt is a writer with a passion for health, fitness, and nutrition. Her cerebral palsy causes issues with balance, posture, and mobility, which means eating right and exercising are essential to her ability to function. Because of stress on the joints and altered body mechanics, premature aging is an issue that physical activity can help slow down.
Over the last decade of her career, Lucinda has researched dietary supplements to learn more about their claims and effectiveness.
Beyond this, she has spent much of her life in physical therapy, giving her a great deal of experience with safe and effective routines to improve wellness. Connect on LinkedIn. Video of the Day. Tip There is no set amount to eat before you start seeing coconut oil health benefits. Coconut Oil Nutrition Facts. Coconut Oil Health Benefits. Coconut Oil Side Effects. How to Eat Coconut Oil. Coconut oil can be a nutritious addition to your diet and should be treated like any other fat or oil.
As a result, there is no standard recommended dose of coconut oil for the treatment or prevention of disease 3. This would be around calories from saturated fat per day based on a typical 2, calorie diet 3 , 4. Keep in mind that this leaves little room for other saturated fat sources, such as butter or shortening 5. Unsaturated fats include nuts, seeds, extra virgin olive oil , and avocados 6 , 7.
That said, as long as you moderate your intake of coconut oil, you can definitely enjoy it as part of a healthy diet. Coconut oil is high in saturated fats and should be treated like any other fat or oil. This makes it less ideal for salad dressings or sauces but an excellent choice for stove-top cooking or baking 9. Be sure to let cold ingredients like eggs or milk come to room temperature before blending it in, so it mixes in smoothly instead of clumping. Another way to take this oil is in coffee or tea.
Aim for a small amount — about a teaspoon or two. Below is a quick tea recipe featuring coconut oil. To make this, pour boiling water over the tea bag and let it steep for 2—3 minutes.
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