common myths about coconut oil
From becoming popular to being a personal choice, the expensive and
dandified coconut oil had always been an integral part of Indian traditions and
cuisine from coastal communities to urban dweller.
I have personally grown up to savouring delicacies with rich coconut
milk in sweet dishes to gravies, coconut mithai, generous garnish of grated
coconut on vegetables and no South Indian thindi ( breakfast) is complete
without a lavish sprinkle of fresh coconut. It is not an uncommon practice for
Malayalis to consume most curries only after a bountiful splash of coconut oil.
However, the confusion of the coconut oil persists, as do the dynamic
dietary guidelines!
Here is an attempt to simply the science and do a reality check.
Myth:
Coconut oil increases bad cholesterol ( LDL)
Fact:
Excessive intake of saturated fats and manmade trans fats coupled with
lack of exercise and weight management leads to increase in bad cholesterol and
dyslipidaemia. However a modest amount of coconut oil increases good
cholesterol ( HDL) alongside increasing bad cholesterol.
Myth:
Coconut oil increases the risk of heart disease
Fact:
Heart disease is influenced by several underlying causes including
genetics, body weight, lifestyle choices such as smoking, the type of fat in
the diet and surplus intake of polished grains and sugar. Excessive intake of saturated
fats do contribute to increasing the risk of heart disease, especially as seen
in ‘responders’. However, the latest recommendations suggest dietary modifications
with a shift to heart healthy oils. The native choices of kacchi gani or cold pressed
vegetable oils like sesame ( til ), sarson ( mustard) with embracing
Mediterranean diet with plenty of whole grains, pulses, nuts, fresh fruits and
vegetables and reducing sugar intake will help to reduce the risk of heart
disease. People with heart disease and diabetes are advised to moderate
saturated fat intake.
Myth:
Coconut oil increases metabolism
Fact:
Oils are a blend with a combination of different types of fatty acids. Coconut
oil is majorly saturated fats. However it contains small amounts of fatty acids
called medium chain triglycerides (MCT ) which are easily and directly absorbed
into the liver and get used up for energy immediately thereby do not get stored
as fat in the body. MCTs are beneficial for brain function too, especially
beneficial in epilepsy and Alzheimer’s.
Myth:
Coconut oil is bad for health
Fact:
The processing of the coconut oil determines its quality. The cold
pressed coconut oil is derived from crushed fresh coconut flesh. It retains
flavour, aroma, antioxidant polyphenols and vitamin E, which have
anti-inflammatory property. It also contains lauric acid known for
antibacterial function.
The refined coconut oil is filtered to remove impurities and therefore has
higher smoke point making it the most ideal oil for deep frying which also
enhances the keeping quality ( shelf life ) of the food as the saturated fats
prevent its spoilage.
Myth :
Coconut oil leads to weight gain
Fact:
Excess calorie intake and less physical activity leads to weight gain.
Some studies have suggested coconut oil promotes a reduction in waist
circumference and abdominal obesity. There are suggestions for use of coconut
oil for weight loss, as it leads to satiety and reduced calorie intake. However, how much coconut oil is safe for
consumption each day? The recommendation for saturated fat intake is less than 7
% of entire calories for each day. For the ones with higher levels of bad
cholesterol it is best to restrict the total intake of saturated fats to 5-6%.
For a 2000 kcal diet the recommendation of saturated fat intake is about
120 to 140 kcals which is equivalent to a total amount of about 3 tsp ( 15 g ).
More importantly the emphasis should be on saturated fat intake in totality with
other hidden sources that may be consumed. It is best to restrict coconut oil (
alternatively ghee or butter ) to ½ - 1
tsp each day based on the intake of other saturated fats.
List of foods with saturated
fats:
Coconut oil - 86 -92%
Butter - 64 - 68%
Palm oil - 51 %
Red meat
Whole milk
Cream
Cheese
Margarine
Myth:
Olive oil is better than coconut oil
Fact:
Olive oil is a heart healthy choice owing to its monounsaturated fats
and high antioxidant property. Virgin olive oil cannot be used for cooking and
even the filtered variation is best subjected to light heat. Whereas coconut
oil is stable at high temperatures and can be used as a replacement for baking
in addition to cooking. Basically, they are two different entities most
suitable for their individual attributes.
Besides cooking, the versatile coconut oil is used for various other
purposes. To list a few,
Oil pulling
Skin moisturiser
Hair care
Lip balm
Make-up remover
So do you need to heed to the hype of the coconut oil conundrum? Too
much is too bad? Less is more? Nah ! Aptly follow the wisdom and culture of
your homeland being mindful of wholesome food and enriching lifestyle to ensure
a healthy happy self.
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