In the Philippines, which is a major grower of coconuts and the greatest exporter of copra (dried coconut meat), from which coconut oil is frequently extracted, coconut oil is probably the most widely used edible cooking oil.
It is frequently classified as vegetable oil but now it is marketed as lauric oil. Lauric oil are those oils with a high concentration of lauric acid, a C12 saturated fatty acid.
It has been widely advertised as a health food, or as a healthier alternative to other fats such as butter. However, according to the American Heart Association, there’s no evidence to show that this is a healthier alternative.
Coconut oil has a lot of saturated fat
You’ll hear a lot of people say that coconut oil is a healthier fat, and cooking with it instead of butter or other types of oil is better for your health, but it’s not totally true.
This myth comes from the common notion that oils that come from animals, such as beef fat, pork fat, or butter, has more saturated fat compared to oils from plants, such as sunflower oil, and olive oil.
Healthier oil actually has less to do with where the fat comes from, and more about how much saturated fat the oil has. And in the case of coconut oil, 82% of the fat it contains is saturated fat, which can raise cholesterol levels, and cause heart problems over time. And compared to butter, which has 63% saturated fat, coconut oil can put you at a higher risk for health problems.
It has been promoted as a food ingredient with a number of health advantages, including aiding in weight loss and preventing dementia. However, according to an article written and published by WebMD entitled, “Coconut Oil: Is it Good for You,” many scientists contend that the evidence supporting these claims is insufficient. Because coconut oil contains a lot of saturated fat, your cholesterol levels may rise increasing your chance of developing heart disease, according to the American Heart Association. That is why it is advisable to consume coconut oil in moderation.
It is true that the said oil does not contain cholesterol but it has no fiber as well. A little amount of nutrition found on coconut oil are the following:
- Plant sterols
- Medium-chain triglycerides (MCTs)
- Monounsaturated fats
- Polyunsaturated fats
- Lauric acid
- Myristic acid
- Palmitic acid
But because it is rich in saturated fats always remember to use coconut oil moderately.
What’s a healthier alternative?
While the said oil might have a lot of saturated fat, it doesn’t mean that consuming coconut oil is necessarily bad for you. It has everything to do with how much saturated fat you’re consuming daily.
For men, no more than 30g of saturated fat should be consumed. And for women, no more than 20g of saturated fat should be consumed daily. You can check the amount of saturated fat on a product by checking their nutrition labels.
Fats are actually important for the body’s functions and processes, so it’s not a good idea to cut it out completely. As with all things, fat should only be consumed in moderation, and it’s important to watch everything you eat, not just the oil you’re cooking with.
Other food that are rich in saturated fats are the following:
- Red meat
- Full-fat dairy products
- Butter
- Ice cream
- Baked goods
A life-saving change can be made by choosing healthier foods in place of those rich in trans and saturated fats. Your lipid (fat) types in your blood may improve, and it may assist lower your blood cholesterol levels.
Updates by Jobelle Macayan
READ: Eating one egg a day can possibly help your kids grow taller
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