Coconut Oil

Fats are an essential part of our diet. They enhance the taste of food and help us to feel full and satisfied. The key thing while dealing with fats is that a balance needs to be maintained of different types of fats and their consumption.

With the vast variety of cooking oils available in the market of different brands, it becomes difficult to make the right choice. When it comes to body weight, all fats are equally high in calories. However, when it comes to heart health, some are healthier than others.

There is a general notion that eating saturated fats can lead to cholesterol build up in the arteries increasing the risk for heart attack, stroke and other major health problems.

But all saturated fats are not the same. They differ in terms of type and quantity of fatty acids. Coconut oil, although a saturated fat does not act in the same way as butter, ghee and animal fat because of it’s composition. In fact, it has varied health benefits.

Dietary fat, also known as “fatty acids”, can be found in foods of both plant and animal origin. Fats and oils contain a mixture of fatty acids, but the predominant type of fatty acid they contain is what makes them more or less healthy.

One discriminating feature of fatty acids is number of carbon atoms they contain. Fatty acids may be short chain (containing fewer than six carbons), medium chain (6–10 carbons), long chain (12–22 carbons) or very long chain (22 or more).

Coconut oil, although more than 90 % saturated fat, still has specific positive health benefits compared to other saturated fats like butter and ghee. This is due to the unique composition of saturated fats having 6 -10 carbon atoms which are medium chain triglycerides (MCT). Coconut oil is the only fat/oil which has highest level of MCT (61%) in its composition. Butter and ghee have only 9 % and 5 % MCT respectively.

Fatty acid Composition of Coconut oil

Saturated fats–92%

MUFA -6 % 

 PUFA- 2 %
Composition of Saturated fats

MCT		LCT
Lauric acid C-12	49%	30%
Caproic acid C-6	0.80%
Caprylic acid C-8	7%
Capric acid C-10	5%

Of these Caprylic and capric acid are most effective MCT while Lauric acid behaves partially as MCT and partially as LCT.
Lauric acid has proven antiviral, antibacterial and antifungal properties.

Coconut Oil & Health

• The medium chain fatty acids in coconut oil encourage the body to burn fat, and provide quick energy to both body as well as brain. They also raise good cholesterol (HDL) in the blood. It is easier to digest compared to other fats. Anti-oxidants present in virgin coconut oil reduce inflammation and help to prevent diseases like arthritis, diabetes, heart problems & dementia. It also reduces mental stress and fatigue & is even useful in treating some kinds of depression. MCT is beneficial for those who cannot absorb fat properly and those who have had their gall bladder removed. Taking MCT oil in the morning may increase mental clarity and focus. It improves mental health in elderly & may boost brain function in Alzheimer’s disease.
• Oil pulling that involves swishing coconut oil in the mouth like a mouthwash, helps to kill harmful bacteria in the mouth, reduces bad breath, prevents dental cavities and promotes gum health.
• MCT oil with lauric acid helps to boost immunity.
• Improve athletic performance. If taken before workout, it provides quick energy boost, making it easier to exercise and prevents excessive lactate build-up in muscles.

360 degree Protection

•  Coconut oil as natural antibiotic and immunity booster both through ingestion as well as topical application.
• Lauric acid present in coconut oil breaks down into monolaurin in the presence of micro-organisms present in gut and skin which defend us against virus, bacteria, parasites and other pathogens.
• It kills the bacteria that cause pneumonia, sore throat, urinary tract infection and fungus/yeast infection that cause candida, ringworm, athlete’s foot, itch, diaper rash etc.
• In atopic dermatitis and eczema specific bacteria infects the skin, leading to inflammation, disruption of skin barrier and dry and flaky skin. Topical application of virgin coconut oil helps in decreasing the severity of the disease and improving skin barrier function. The small molecular size of monolaurin is able to penetrate the membrane barrier easily, break the fat membrane of bacteria and finally lead to its death.
• Virgin coconut oil promotes wound & burn healing by making the epidermal layer of skin to regenerate faster and enhancing collagen synthesis.

Coconut Oil and Skincare

• Coconut oil makes a protective layer on the skin.
• It helps the skin to retain moisture.
• It prevents skin dryness, flakiness, wrinkles, sagging skin and premature ageing.
• It can cure cracked heels and re-establish the skin’s anti-microbial barrier.
• It shields against harmful UV rays. Having an SPF of 4, it can be used as a sunscreen.
• Massaging low-birth-weight babies with virgin coconut oil has beneficial effects on weight gain and can reduce chances of infection in these at –risk babies by improving the skin barrier function.

Coconut Oil and Haircare

• Virgin coconut oil moisturizes and nourishes the scalp.
• It repairs the damage and gives the hair its natural shine and radiance. Due to its low molecular weight, it is able to penetrate inside the hair shaft and prevent hair damage.
• It also acts as a conditioner and prevents flakiness & dandruff.

Types of Coconut Oil

Virgin Coconut Oil

• It is made by just mechanically pressing fresh, mature coconuts without refining or adding chemicals. It has a strong aroma and taste. It retains a higher amount of bioactive compounds such as Vit E, sterols and polyphenols which are destroyed during processing of refined coconut oil.
• Anti-oxidants present in virgin coconut oil reduce the negative effect of free radicals that cause inflammation and diseases like arthritis, diabetes, heart problems, Alzheimer’s disease & dementia. Free radicals are unstable molecules that can damage the cells in the body. These are produced in the body and also by exposure to environmental sources such as air pollution, cigarette smoke, alcohol, pesticides etc.

Refined Coconut Oil

• It is made from dried coconut meat and uses high heat and chemicals during processing. The fatty acid profile of refined coconut oil is similar to virgin coconut oil. However, anti-oxidants are removed during its processing. This oil loses its coconut flavor or aroma. Refined oil is cheaper than virgin coconut oil. At room temperature, both are in solid form and white in color. Once melted, they look like any other cooking oil.

Hydrogenated coconut oil

•  In order to further extend the shelf life of coconut oil and help maintain its solid texture even in warm temperatures the small amounts of unsaturated fats in coconut oil are hydrogenated to get Hydrogenated coconut oil. This process creates trans fats, which have an adverse effect on heart and should not be consumed.

Fractionated Coconut Oil – MCT oil

• It is possible to extract specific fatty acids for health benefit. In MCT oil long chain fatty acids are removed from virgin coconut oil so that only concentrated source of medium chain fatty acids remain. It may contain either C-8 Caprylic acid,  C-10  Capric acid or C-8  Caprylic acid  , C-10  Capric acid & C-12  Lauric acid. Unlike coconut oil it is liquid at room temperature and cannot be used for cooking as its smoking point is very low. It is tasteless, odourless and easily dissolves in water.

Storage

Coconut oil has a longer shelf life as it has higher saturated fat content.
It should be stored in a cool, dark place in a sealed container. Virgin coconut oil can last for three years while refined coconut oil has a shelf life of one and a half years.

Cooking with Coconut oil

• Virgin coconut oil has a smoking point of 350 F. Unlike virgin olive oil, virgin coconut oil can be heated and the dishes can be quickly sauteed at low temperature. It can also be used for baking cookies & cakes and  as shortening in mathis & namkeens. When substituting coconut oil for butter, 25% less coconut oil is needed than the butter mentioned in the recipe as it has a higher percentage of fat solids.
• Refined coconut oil has a higher smoking point of 400 F and can be used even for deep frying.
• MCT oil should not be heated. It can be added as such to tea, coffee, juice, smoothies, soups & salad dressings.

Information on Various forms of Coconut Oil at a glance

Coconut oil is available in different forms in the market. You need to understand the benefit of each form of coconut oil and use it according to the specific purpose for maximum benefit. To facilitate the right purchase, for the desired benefit and its usage, you need to read and understand the labels.

Quantity of Coconut Oil & MCT to be consumed

Too much of any kind of fat is not good for health as it is a concentrated source of energy. To maintain healthy body weight & healthy heart you need to limit the amount of fats and oils you eat. Despite its various health benefits, do not use coconut oil as the only source of fat in the diet. Eating coconut oil beyond the recommended value can increase bad cholesterol levels and contribute to an increased risk of heart disease, diabetes and other health problems. The diet should have saturated fats, MUFA and PUFA in the right proportion for optimal health. Coconut oil should be within the recommended limits for saturated fats. While using coconut oil, choose extra virgin coconut oil.

For an adult consuming 1600 Kcal / day

Energy – 1600 Kcal
T

Total Fat	20% of Total Calories	35 gm
SFA	6%	10.6 gm
PUFA	8%	14.1 gm
omega-6	6%	10.6 gm
omega-3	2%	3.5 gm
MUFA	6%	10.6 gm

The consumption of saturated fat can be split as follows:
Virgin Coconut oil – 1/2 tsp
Other source of saturated fat i.e Butter / Ghee – 1tsp
MCT oil – 1 tsp (you can have this additionally ,as it increases the metabolic rate of the body and you will be able to burn these additional calories).