There is a growing body of evidence that coconut oil offers some health benefits, both internally and externally. A Boost in Good Cholesterol. Good for Blood Sugar and Diabetes. Helps Fight Back Against Alzheimer's Disease. Helps Stop Heart Disease and High Blood Pressure. Aids in Liver Health. Boosts Energy. Take 1 teaspoon per day, gradually increasing to 2 tablespoons per day over 1–2 weeks. Bottom Line: Consuming 2 tablespoons per day is sufficient to achieve health benefits, but it's best to work up to this amount gradually. Effects on weight loss However, some research suggests that coconut oil may decrease belly fat. A 4-week study in 20 adults with obesity observed that taking 2 tablespoons (30 ml) of this oil daily significantly reduced waist circumference in male participants ( 18 ). The artery-clogging – and therefore most damaging – fatty acid is saturated fat. The fat in coconut oil is 92% saturated fat. These various saturated fats do not have the same impact on LDL (bad) cholesterol levels in the blood. One long-chain saturated fat, stearic acid, has little impact on LDL cholesterol. Eat a Spoonful a Day Like any other oil, coconut oil contains saturated fats. Start by consuming one tablespoon a day. Users sometimes report feeling an initial queasiness with coconut oil, so ease your body into it. Even after an adjustment period, your intake should still be limited to two to three tablespoons daily.
Ingesting too much coconut oil right off the bat can lead to nausea, consumer advocates warn. Other coconut oil-linked side effects include headache, dizziness, fatigue, swollen glands, joint or muscle pain, stomach upset, chills, hives or rashes, or other adverse skin conditions.
There's currently no good evidence to say that eating coconut oil itself will increase the amount of energy a person uses up. People should keep in mind that coconut oil is very high in calories and can easily lead to weight gain when they consume it in large amounts.
Coconut oil may have a laxative effect. Proponents, like blogger Hybrid Rasta Mama, claim that coconut oil may increase metabolism and help food pass more quickly through the body. This may mean more frequent and smaller, softer bowel movements.
Coconut oil, like any oil, is dense with calories. “So a steady diet of coconut oil will very likely lead to steady weight gain, ” warns Kimberly Gomer, MS, RD, Director of Nutrition at the Pritikin Longevity Center, a health and weight-loss resort in Miami that has been teaching healthy-living skills since 1975.
The reality: Coconut oil has been shown to raise cholesterol levels — the good and the bad kinds — more than other plant-based oils like olive or canola. And in truth, medium-chain triglycerides make up only a small amount of the fatty acids in coconut oil.
The basic principal of raw foods is those that are unprocessed and uncooked to maintain maximum nutritional value and benefit to the body. With regard to raw coconut oil, during extraction of the oil, the temperature cannot go above 45C / 113F. If it does, the oil cannot be classified as raw.
But coconut oil is generally not recommended for heart health. The culprit is saturated fat. High cholesterol puts you at risk for heart disease. To lower “bad” LDL cholesterol, you should limit saturated fat intake to less than 6 percent of your daily calories.
Coconut oil's full of vitamin E, which is about the most moisturizing thing you can give your skin. If you choose to replace your current facial moisturizer with coconut oil for hydrated, healthy-looking skin, use a small amount and apply it to your face before bed each night.
Eat a heart-healthy diet Add more good fats to your diet. Good fats are also called unsaturated fats. Cut sources of saturated fat, such as fatty meat and dairy. Choose lean cuts of meat, and try eating more plant-based meals. Eliminate artificial sources of trans fats. Increase your fiber intake. Cut back on sugar.
OK, with that said, here are the healthiest cooking oils to keep in your cupboard. Canola oil. I don't know about you, but I grew up thinking canola oil was one step away from propane—AKA, really friggin bad for you. Extra-virgin olive oil. Pure olive oil. Avocado oil. Vegetable oil. Safflower oil. Peanut oil. Sesame oil.
Summary: Researchers set out to test the hypothesis that a combination of daily coconut oil intake and exercise training would restore baroreflex sensitivity and reduce oxidative stress, resulting in reduction in blood pressure. Either coconut oil supplementation or exercise training was shown to reduce blood pressure.
Olive oil can help lower "bad" cholesterol (LDL) and raise the level of your “good” cholesterol (HDL). Also look for other vegetable-based oils: canola, soy, and sunflower.
Studies suggest that olive oil is healthier as compared to coconut oil. Secondly, Olive oil has more good fat - monounsaturated and polyunsaturated fats, as compared to virgin coconut oil. Coconut oil contains saturated fat, which is termed as bad fat and is advised to be consumed in moderate amount.
Peanut or Groundnut Oil: Peanut oil has a high content of monounsaturated fats and polyunsaturated fats that help lower bad cholesterol levels. It also contains natural antioxidants that protect the cells from disease-causing free radicals. It is rich in Vitamin E, which is good for the heart.