Oil, coconut
Category: Fats & Oils
Nutrition Highlights
Serving Size
Calories
121
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 121 (100%) |
| Total | 121 (100%) |
Serving: 1 tbsp [14g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 13 (99.1%) |
| Ash | 0.0 (0.0%) |
| Water | 0.0 (0.0%) |
| Total | 14 (100%) |
Serving: 1 tbsp [14g]
Benefits
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High in MCTs (medium-chain triglycerides) which can increase feelings of fullness and reduce appetite
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Contains lauric acid which is thought to have antimicrobial and antiviral properties
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May support thyroid and brain health due to high MCT content
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Has been shown to help boost HDL (good) cholesterol levels when used in place of less healthy oils
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Can be a good substitute for other oils in baking and cooking that are higher in saturated fat but contain fewer MCTs
Risks
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High in saturated fat which can increase LDL (bad) cholesterol levels and risk of heart disease if consumed in large amounts
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May contain a medium-chain fatty acid called lauric acid that some research suggests can increase risk of heart disease
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Some evidence suggests consumption of large amounts may increase risk of weight gain since coconut oil contains more calories than other vegetable oils
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May potentially increase risk of Alzheimer's disease and cognitive decline though research is still inconclusive
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Rarely, some people report digestive side effects like diarrhea or stomach discomfort from consuming coconut oil
Additional Information
Coconut oil is a highly versatile and popular edible oil derived from the meat of mature coconuts. It is known for its unique flavor, high smoke point, and various potential health benefits. However, it is important to understand both the nutritional benefits and potential risks associated with consuming coconut oil.
Nutritional Benefits:
1. Healthy Fats: Coconut oil is rich in saturated fats, specifically medium-chain triglycerides (MCTs). MCTs are easily digested and rapidly metabolized, providing a quick source of energy. These fats are believed to support weight management and provide a sustained feeling of fullness.
2. Boosts Good Cholesterol: Despite being a saturated fat, coconut oil has been shown to increase levels of high-density lipoprotein (HDL) cholesterol, commonly referred to as "good" cholesterol. HDL cholesterol helps remove harmful low-density lipoprotein (LDL) cholesterol from the bloodstream, reducing the risk of heart disease.
3. Antimicrobial Properties: Coconut oil contains lauric acid, which has antimicrobial properties. Lauric acid can help fight against harmful bacteria, viruses, and fungi, potentially supporting a healthy immune system.
4. Antioxidant Content: Coconut oil contains antioxidants that can help protect the body against oxidative stress and damage caused by free radicals. Antioxidants play a crucial role in reducing inflammation and supporting overall health.
Potential Risks:
1. High Caloric Density: Like all oils, coconut oil is calorie-dense, providing approximately 120 calories per tablespoon. Excessive consumption can contribute to weight gain and hinder weight management goals. It is important to use coconut oil in moderation as part of a balanced diet.
2. Saturated Fat Concerns: While the MCTs in coconut oil are metabolized differently than long-chain fatty acids, it is still a source of saturated fat. Although recent research questions the direct link between saturated fats and heart disease, it is advisable to consume saturated fats in moderation and maintain a balanced intake of various fats.
3. Limited Nutrient Profile: Coconut oil is primarily composed of fats and lacks significant amounts of other essential nutrients such as vitamins, minerals, and fiber. It should be used in conjunction with a well-rounded diet to ensure adequate nutrient intake.
4. Allergenic Potential: Although rare, some individuals may have allergies or sensitivities to coconuts. It is important to be aware of any potential allergic reactions and consult a healthcare professional if necessary.
In conclusion, coconut oil offers several potential nutritional benefits, including its healthy fat content, potential cholesterol-boosting effects, antimicrobial properties, and antioxidant content. However, it is crucial to consume coconut oil in moderation due to its high caloric density and saturated fat content. As with any food, it is best to incorporate coconut oil as part of a balanced diet to ensure a wide range of nutrients and minimize potential risks.