Is coconut oil high in fat good?

In recent years, coconut oil has gained popularity around the world. Many manufacturers have begun to use coconut oil in packaged products and many have used coconut oil for cooking. Many products, such as fried foods, sweets, shampoo, coffee, and smoothies, contain coconut oil. So is coconut oil good to eat?

According to the United States Department of Agriculture, one teaspoon of coconut oil contains:
Calories: 40 Fat: 4.5g Sodium: 0mg Carbohydrate: 0g Fiber: 0g Sugar: 0g Protein: 0g Coconut oil is produced by squeezing fat from the white "meat" inside the coconut. About 84% of coconut oil's calories come from saturated fat. As nutritionists explain this, like butter and lard, coconut oil is solid at room temperature, has a long shelf life, and is able to withstand high-heat cooking.
Coconut oil's saturated fat is made up largely of medium-chain triglycerides or MCTs (medium-chain triglycerides). Some experts think that your body processes them differently than the long-chain fats found in liquid vegetable oils, dairy, and fatty meats.
According to the American Heart Association, people need to limit saturated fat to no more than 13 grams per day, equivalent to about a tablespoon of coconut oil.
Studies show that MCT saturated fat in coconut can increase HDL (HDL - helps get rid of LDL) or "good" cholesterol in the body and this is less harmful to your heart health than fat. saturated in foods of animal origin such as: cheese, steak or other products containing trans fats. But coconut oil also raises "bad" LDL cholesterol (LDL - the cause of plaque formation that clogs arteries). However, coconut oil may raise HDL cholesterol, but that doesn't mean it's good for your heart.
Based on the nutritional index, coconut oil contains no cholesterol as well as no fiber and contains only certain vitamins, minerals and plant sterols. Plant sterols have a chemical structure that mimics blood cholesterol and may help block the absorption of cholesterol in the body. However, the amount of coconut oil found in a few tablespoons is too small to produce beneficial effects on the body.

To learn about what coconut oil does, many of the health claims to coconut oil are covered in studies using a special formulation of coconut oil made from 100% medium-chain triglycerides ( MCTs). However, this is not the commercial coconut oil most commonly found on supermarket shelves. MCTs have a shorter chemical structure than other fats, so they are quickly absorbed and used by the body. Once digested, MCTs travel to the liver, where they are immediately used for energy. Theoretically, this fast-absorbing form promotes satiety and prevents fat storage. Coconut oil contains mostly lauric acid, not MCTs. Lauric acid is absorbed more slowly and metabolized like other long-chain fatty acids. Therefore, the reported health benefits from MCT coconut oil, which have a special composition of medium-chain triglycerides different from lauric acid, cannot be directly applied to commercial coconut oil.
In fact, epidemiological studies have shown that the group of subjects who use coconut in their daily diet (eg, India, Philippines, Polynesia) have a low rate of cardiovascular disease, but this is not the case. It is important to note other factors that may also contribute to this benefit such as population characteristics, diet and other regimens. In addition, consideration must be given to the type of coconut these subjects ate that was different from that used in the popular Western diet. These groups of people do not eat processed coconut oil, but rather eat whole coconuts such as copra or pressed coconut milk, along with indigenous diets rich in fiber, low in processed foods and sugar.
A literature review on the use of coconut products (oil, milk, meat or cream) including 21 observational and clinical studies showing:
Observational epidemiological studies in humans from Samoa, the Philippines, New Zealand and New Guinea consume whole coconuts in their traditional diets. In general, the diet of the people here is similar, for example there is copra and milk, fresh fruit, vegetables and fish. Studies show that people who eat more coconut oil have increased levels of beneficial HDL cholesterol but also increased total cholesterol and triglycerides.

Eight clinical trials lasted from 5-8 weeks with about 9-83 participants following a coconut oil-based diet. Compared with a diet containing avocados or unsaturated fats (olive or safflower oil), the coconut oil diet increased total harmful cholesterol, HDL, and LDL more than oil. unsaturated, but not more than butter. Coconut oil was also found to raise total and LDL cholesterol to a greater or lesser extent than other saturated fats such as beef fat and palm oil. The authors concluded that because coconut oil's effect on raising blood cholesterol included both harmful LDL and in some cases triglycerides, its cholesterol-raising effect was comparable to that of saturated fats. Because of this, coconut oil should not be used for its beneficial effects on the heart and should be limited in the diet. In a meta-analysis of 16 clinical trials, coconut oil was found to raise both LDL and HDL cholesterol levels in participants, compared with non-tropical vegetable oils for example. such as sunflower, canola, olive oil. Coconut oil increases total cholesterol by about 15 points, LDL by 10 points and HDL by 4 points. However, this study did not find out whether coconut oil compared with other vegetable oils had any significant effect on body weight, waist circumference or body fat percentage.
The American Heart Association (AHA) issued a scientific advisory statement in 2017, instead of using unsaturated fats, people should substitute saturated fats (including coconut and other types of fats). other tropical oils). Based on a review of seven controlled trials, coconut oil was found to increase levels of harmful LDL cholesterol. The American Heart Association advises people not to use coconut oil and should limit all saturated fats. For people at risk for heart disease, the American Heart Association recommends eating no more than 6% of total calories from saturated fat, or about 13 grams based on a 2000-calorie diet. One tablespoon of coconut oil is close to 12 grams of saturated fat.

Coconut oil has a distinctive flavor that is best used in small amounts as a substitute for other oils in baking and cooking.
Based on many research results that can be seen, coconut oil has many health benefits and uses in life like using coconut oil for cooking. However, to ensure health, when using coconut oil, patients should go to medical facilities or Vinmec International General Hospital to examine and receive advice on how to use and dosage to ensure health. strong. Because coconut oil only brings benefits when they are used for the right purpose.

Reference source: hsph.harvard