Yes you should (end of post).
But what exactly is it about coconut oil that makes it so healthy? And which type is best?
Let’s dive into some of the fascinating research and find out.
Coconut oil is a special kind of fat
Coconut oil is fat and contains the same 9 calories per gram as other fats.
It is extracted from the “meat” of the coconut. Coconut oil is a white solid at room temperature (like butter) and easily melts into a clear liquid on a hot day.
The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now.
And here’s why – Because not all calories or fats are created equal.
Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.
What makes MCTs unique is how your body metabolizes them; they’re easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they’re burned for fuel or converted into “ketones.”
This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.
Coconut oil MCTs may help with fat loss
Coconut oil’s MCTs have been shown to have a few different fat loss benefits.
First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.
Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn; this happens when you compare the calories burned after eating the same amount of other fats.
In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%.
Third, some studies show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference” see my post on this here).
Just remember not to add coconut oil to your diet without reducing other fats and oils!
How much coconut oil should I eat?
Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day.
You probably don’t need any more than that.
What kind of coconut oil is the best?
There are so many coconut oil options available in grocery stores these days that it can make it difficult to know which is best.
I recommend you stay away from “refined” ones, and opt for “virgin” coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process; this helps to preserve more of the oil’s natural health-promoting antioxidants.
Pro Tip: Always avoid “hydrogenated” coconut oil (or any hydrogenated oil, really). It can be a health nightmare because it contains the infamous “trans fats.”
One thing you should also consider is that each oil has a specific high temperature that you should avoid surpassing (e.g. its “smoke point”). For virgin coconut oil, that temperature is 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.
Note: Avoid heating oil in a pan by itself until it smokes – this is a sign your oil has turned rancid.
Conclusion:
Substitute some of the fat you eat with virgin coconut oil; this may help you to lose weight and belly fat by naturally helping you to eat less, as well as slightly increasing your metabolism.
Oh, and it tastes great too!
Recipe (Coconut Oil): Homemade Healthy Chocolate
Serves 12
⅓ cup coconut oil, melted
1 cup cocoa/cacao powder (use a high-quality cocoa from your health food store)
4 tablespoons maple syrup
2 dashes sea salt
4 tablespoons slivered almonds
Directions
- Melt coconut oil, and whisk in maple syrup, salt, and cocoa/cacao powder until smooth.
- Stir in slivered almonds until evenly distributed.
- Pour into an ice cube tray and freeze.
- Store in fridge or freezer to avoid melting.
Serve & enjoy!
Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish.
References:
http://www.precisionnutrition.com/encyclopedia/food/coconut-oil/