Physiological impact and weight
Coconut oil contains mainly medium-chain triglycerides (MCTs), which are quickly absorbed and transported to the liver, providing an immediate source of energy instead of storing them as fat.
A consensus analysis found that coconut oil users tend to have a slight decrease in weight, BMI and fat percentage compared to other oil users, although the effectiveness is not large and more evidence is needed to confirm.
However, coconut oil is high in calories, and excessive consumption can lead to unwanted weight gain if portion sizes are not clearly controlled.
Cholesterol and cardiovascular health
Luric acid in coconut oil can increase both good cholesterol (HDL) and bad cholesterol (LDL), causing many controversial effects on the cardiovascular system.
Nutritionist Elizabeth Barnes, RDN (USA) noted: The effects of coconut oil on the cardiovascular system have not been firmly verified. Limit total saturated fat, including from coconut oil, according to health recommendations.
Antibacterial and oral support
Luric acid also plays an important role in the antibacterial properties of coconut oil. Coconut oil mouthwashing has shown positive results in reducing harmful bacteria, plaque and gingivitis, thereby effectively improving oral health.
Nutritional value and notes for use
A spoonful of coconut oil (about 13.5 g of fat) provides about 121 calories, almost no protein, carbohydrates or vitamins.
Coconut oil is rich in calories but low in micronutrients, so you should consider adding it to your diet.
Health experts Lauren Panoff, MPH, RD recommend: If you add coconut oil to your diet, you should use it in moderation, no more than 1 tablespoon/day and combine a varied diet to ensure balanced nutrition.
Classification and cooking applications
Unrefined coconut oil (chooled or steamed) retains a clear coconut aroma and flavor, suitable for grilling or light stir-frying.
Refined coconut oil has a higher smoke point, making it ideal for frying and frying at high temperatures.
Organic coconut oil is produced from coconut grown according to organic standards, suitable for people who prioritize clean and chemical-free products.
Coconut oil is a quick source of energy and has antibacterial and oral support effects, however, its high calorie and saturated fat content require smart use. Consume in moderation, combining a variety of healthy fats to optimize health benefits and prevent cardiovascular risks.
