Ways to eat coconut oil include substituting it for butter in baking, when frying vegetables, by stirring into your morning cup of coffee, as a moisturizer or even by eating coconut oil straight off the spoon.
There are many ways to eat coconut oil. While there is much debate about the actual health benefits of coconut oil, it remains a popular ingredient, especially for those following special food programs such as the ketogenic or Paleo diets.
The simplest way to make coconut oil part of your everyday diet is by using it in place of olive or vegetable oil when cooking vegetables or meats. Refined coconut oil has a high smoke point, making it ideal for stir-frying or roasting. Try drizzling sweet potatoes with coconut oil before placing them in the oven to roast for an extra boost of flavor.
Another way to integrate coconut oil in your daily life is by slipping it in a drink known as bulletproof coffee.
Also called butter coffee, bulletproof coffee combines black coffee or espresso with one to two tablespoons each of unsalted butter from grass-fed cows and medium chain triglyceride MCT oil this includes coconut oil. You can also use coconut oil to replace butter or vegetable oil in baked goods in a ratio.
Remember that coconut oil will solidify in cold temperatures, so you may have to melt it before using. Some like eating coconut oil straight from the spoon.
It can also be used as a moisturizer or hair conditioner. Although coconut oil is sometimes used as a sunscreen, the Mayo Clinic notes that coconut oil as a sunscreen blocks only about 20 percent of the sun's damaging rays rather than the recommended 97 percent found in an SPF 30 or higher sunscreen. According to Bulletproof diet founder and good fat-advocate Dave Asprey , there's one situation you in which should definitely avoid coconut oil.
Coconut oil will escort the bad parts of your gut bacteria into your bloodstream. A tablespoon or two of coconut oil is great—if you eat it with a ton of veggies, you're fine. But if you eat it with whole grains, or sugar, it's likely to have negative effects on your body.
In short—yes. Too much coconut oil or any fat source can cause GI upset. We all should eat the amount that is right for our body based on our digestive and gallbladder health and our genetics," says Dr. Gottfried uses coconut oil when cooking she's a fan of its stability at high heats but doesn't supplement it elsewhere.
Carolyn agrees. Want your passion for wellness to change the world? Become A Functional Nutrition Coach! Enroll today to join our upcoming live office hours. Our FREE doctor-approved gut health guide. You are now subscribed Be on the lookout for a welcome email in your inbox! Main Navigation. Log in Profile. Saved Articles. Contact Support. Log Out. Your cart is empty. Our online classes and training programs allow you to learn from experts from anywhere in the world.
Explore Classes. Contributing Food Editor. Liz Moody is a food editor, recipe developer and green smoothie enthusiast. She received her creative writing and psychology degree from The University of California, Berkeley. Moody is the author of two cookbooks: Healthier Together and Glow Pops and the host of the Healthier Together podcast. Expert review by Abby Cannon, J. 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 , Oil pulling involves swishing coconut oil in your mouth like mouthwash.
It may significantly reduce the count of harmful bacteria in the mouth — namely S. This is thought to be due to the antibacterial properties of lauric acid 27 , Additionally, lauric acid in coconut oil reacts with saliva to form a soap-like substance that prevents cavities and helps reduce dental plaque buildup and gum inflammation 28 , More research is needed on the effects of oil pulling on dental health However, further studies are needed.
Coconut oil is a good source of antioxidants , which help neutralize damaging molecules called free radicals. This, in turn, helps ward off several chronic and degenerative diseases Some of the main types of antioxidants in the oil are 33 , 34 :. Antioxidants in coconut oil confer it with potential anti-inflammatory and brain-protective effects 1 , 35 , One study also suggests the possible role of coconut oil, particularly the MCT lauric acid, in reducing secondary diabetic complications Coconut oil is a good source of antioxidants, which provide anti-inflammatory, anti-diabetic, and brain-protective effects.
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