Coconut oil has been praised in some corners and devil in other circles. Some see coconut oil as a super -food that enhances health. Others see it as other saturated fats associated with heart disease. This leaves the typical consumer confused? Do I buy a large gallon bucket or not? Coconut oil is widely used in tropical cultures where heart disease is not as large as in the United States of America, so it cannot be so bad, can it do that?
In the middle of this discussion, whether coconut oil is really different from other saturated fats, especially when it comes to its role in cholesterol levels and the risk of cardiovascular disease. In this article I will explore the flag behind coconut oil. The interpretation may become a bit technical for a minute or two, but in the end you will understand the place where it fits a heart -made diet.
Understanding coconut oil composition (technical part)
Coconut oil consists of about 90 % of saturated fatty acids, a higher butter (about 60 %) or pork. Unlike other saturated fats, which are dominated by long -seedily fatty acids (from 14 to 18 carbon), coconut oil is rich in triglycerides (MCTS), especially lauric acid (C12: 0), which represents approximately 50 % of fatty acids. MCTS is absorbed and metabolized more quickly than long -seedily fatty acids, which leads to less fat and a different effect on cholesterol. However, the behavior of Loric acid holds this image, as we will explore later.
Comparison face to face: butter, virgin coconut oil and excellent virgin olive oil (scientific study part)
RCT was carried out by khaw et al. , That was published in BMJ Open, by making a face -to -face comparison that has not been done before or repeated since then. (This study started because coconut oil was assembled with other saturated fats at the 2017 American Heart Association about food and cardiovascular diseases. BBC sponsored this study to find the answer to coconut oil and minimal CODD risks or not less than cold butter, or no less than healthy adults who consumed 50 grams per day 4. Weeks. The results were remarkable:
The butter has increased significantly from the LDL (LDL-C, and “bad” cholesterol) by 16.2 mg/dl compared to coconut oil and 14.7 mg/dl compared to olive oil (P <0.0001 for both).
Coconut oil and olive oil showed any significant difference in changing the LDL-C (51.5 mg/dl, p = 0.74). (This was the very interesting HDL cholesterol that raises the HDL (HDL-C oil, “good” cholesterol) more than butter (+7.0 mg/dl) and olive oil (+6.2 mg/dl).
These results show that the effects of coconut oil on cholesterol are closer to the effects of healthy olive oil than butter, which challenges the idea that all saturated fats are equally harmful.
What do other studies on coconut oil say? (Part of the supportive evidence)
Of course, the study conducted by Kho and co -workers above is not the only study on coconut oil. Other similar studies have found, but not exactly the same results:
Nikoei and their colleagues published their findings of a random experience governed in 2021 in feeding, metabolism and cardiovascular disease. They have studied 48 individuals with metabolic syndrome who have consumed 30 grams of virgin coconut oil daily for 4 weeks. HDL-C (+7.3 mg/dl) increased, but also lifting the LDL-C (+22.0 mg/dL) overall cholesterol (+36.7 mg/dl) compared to a monitoring group without oil, which indicates possible defects in people with metabolic syndrome or type 2 shares.
Von and his colleagues published their random intervention in the European Journal of Clinical Nutrition in 2015. This experience with 45 healthy Malaysian participants, compared to fertilized meals with coconut oil, palm oil or olive oil. HDL-C Coconut increased by 3.5 mg/d d.
Korrapaati and her colleagues published the results in clinical nutrition in 2018. This random experience that is controlled by metabolism (RCT) with 9 healthy men (BMI ≤ 25 kg/square meter) who consumed diets that provide about 35 grams of coconut oil or flute oil for 8 weeks, with a period of 6 weeks. Coconut oil dramatically increased HDL-C (P≤0.047) and improved insulin sensitivity compared to peanut oil, although there are no major changes LDL-C. Although it lacks the direct comparison of the butter or olive oil, the HDL-C increase is consistent with the results of the Khaw et al. Although limited fat data restricts broader comparisons.
The 2020 twisted analysis by Nelakantan et al. In the blood circulation, review 17 RCTS and found that coconut oil raises the LDL-C by 8.5 mg/Dl and HDL-C by 4.6 mg/dL compared to non-tropical oils (for example, olives, soybeans). Compared to butter, coconut oil had a less clear effect on the LDL-C, which enhances its intermediate position.
All of these studies indicate the ability of fixed coconut oil to strengthen HDL-C, but the effects of LDL-C depend on the comparison between the fat and the studied population.
Here is the reason for the decrease in coconut oil in the middle
The unique effects of coconut oil stems from the high Loric acid content. Many people believe that lauric acid works mainly as the MCT triglycerides that have been absorbed directly across the portal vein to the liver to produce fast energy. However, a 1992 study conducted by Denke and Grundy in the American Journal of Clinical Nutrition showed that nearly 70 % of lauric acid is merged into Chylomicons – protein protein molecules that transmit fats through the bloodstream – before reaching the liver. Only 30 % of Loric acid is meticulously metal as MCT. Since most lauric acid is treated like saturated fat with other long chain, it contributes to increasing LDL-C, although it is less than a long chain fat like palm acid, which is prevalent in butter.
This double metabolism explains why coconut oil occupies the middle ground: it raises LDL-C less than butter but more unsaturated oils such as olive oil, while the HDL-C benefits are more clear due to its MCT properties.
Practical effects on your diet (“What does this mean?” Part)
Evidence indicates that coconut oil is not bad for your heart like other saturated fats like butter, but it is not good for your heart like excellent virgin olive oil or other vegetable oils. The KHAW study, its colleagues and other supportive research indicates that replacing butter with coconut oil may improve your Choleserol profile, especially to enhance HDL-C. It is likely to increase the LDL-C as well, which compensates some of its benefits. If you are already healthy, it will not cause a lot of the problem. If you have metabolic syndrome or type 2 diabetes, you may want to go to get the best oil and the best results you can get.
For those who want the benefits of MCT oil without any of the effects of increased cholesterol in lauric acid, you may want to try MCT oil, which is rich in C8 acid (Capelic acid) and C10 (cabrik acid). Unlike coconut oil, MCT oil is quickly meticulous, and does not enhance cholesterol levels in cholesterol, and enhances the production of ketone, which can support energy needs during fasting. If you are fasting with a short window for your meals, this may give you the morning batch without breaking your fast.
It is not wise to make coconut oil the only source of fat. It does not contain essential fats in it, which you can get from non -refined vegetable oils, such as compressed canola oil or pale oil. But coconut oil can definitely be part of a healthy diet. For the health of the optimal heart, emphasize excellent virgin olive oil such as preparing your essential food, non -refined organic vegetable oils for your salad bands.
It deserves to be reminded that the most powerful fat for the health of the heart is still fish oil. Do not forget to take fish oil. It is very likely that your Omega 3 index will make sure of the 8 percent height of a lot of optimal oil options along the way.
conclusion
It distinguishes the highly loric acid content in coconut from other saturated fats, which leads to a less harmful cholesterol profile, but not like olive oil. Its ability to raise HDL-C is a possible advantage, but it usually raises LDL-C as well. Therefore, if your cholesterol levels are a cause of anxiety, you should use coconut oil slightly. And take fish oil. As research continues to increase our understanding, coconut oil remains an accurate player in the world of food – no evil or hero. As always, use the oils that have been treated while observing human health, not the age of validity.