Coconut oil has been known since ancient times, but it has only become very popular in the last few years. People are using it more and more. We have already written about its benefits and how to use it, but new questions are opening up.

The main one is: is coconut oil really healthy and, due to its composition, does it affect blood cholesterol levels?

Namely, some claim that coconut oil should be avoided due to the high concentration of saturated fatty acids that raise cholesterol levels. Others, on the other hand, emphasize that the structure of these fatty acids in coconut oil is such that it cannot form fat depots, and that it is therefore safe to use.

Experts are constantly confronting their views, science has not yet sufficiently examined all aspects of it, so it is impossible to decide which side to take, and we will try to give you briefly the reasons for and against, and it would certainly not be bad to consult with your doctor.
What exactly is coconut oil?

Coconut oil is a type of tropical oil, which is obtained from dried coconut. Just one tablespoon of this oil contains:

about 11 g of saturated fatty acids
about 0.8 g of monounsaturated, and about 3.5 g of polyunsaturated fatty acids, which are considered "healthy" fats
does not contain cholesterol
has a high concentration of vitamin E and polyphenols, which help with digestive problems and weight regulation.

Although it contains a lot of saturated fatty acids, some scientists claim that coconut oil is healthy. Namely, these acids, due to the composition of their chain, are digested very quickly and do not create fat deposits. Science has investigated that these acids are quickly digested and converted into energy, so there is no need to worry about them.

Cholesterol risk factor

In one study, scientists compared cholesterol levels in three groups of subjects who used butter, coconut oil and sunflower oil in their diet. The study found that subjects who used coconut oil resulted in a decrease in bad LDL cholesterol levels and an increase in good HDL cholesterol levels.

However, despite these results, the final position on the use of this oil has not yet been taken. Much more frequent recommendations will be obtained for other "healthy" oils, such as olive oil.

As science is constantly advancing, we have new research results in the field of dietary oils every day. It is definitely known that a higher intake of saturated fats leads to cardiovascular diseases and that some oils are therefore less safe because they are processed. For that reason, those who have problems with cholesterol, it is best to consult a doctor, and based on that, make a decision whether to use coconut oil or choose another healthy oil.

How and how much coconut oil is used?

Although you can easily find various tables and recommendations for the use of this oil and the recommended daily intake, it is all individual. Approximately 30 g (2 tablespoons) of this oil per day is a dose that should not be exceeded.

If this dose is not exceeded, coconut oil will help you lose weight, remove fat deposits from your stomach and feel better. At the same time, this dose leaves you enough space to take in other healthy fats in your body through nuts, avocado or olive oil.

If you are a beginner, you should not immediately start with two tablespoons of this oil a day. as with everything else, the body needs time to get used to a food. If you overdo it with coconut oil right away and start eating two tablespoons a day, you may feel nauseous or have loose stools. It is best to start with one teaspoon, so that every 7 days you increase the dose by one teaspoon to the full dose.

How is coconut oil used?

1. For cooking

Coconut oil is ideal for cooking, because it is stable at high temperatures due to the amount of saturated fatty acids. It also has a high smoking point, so it is a perfect choice for frying.

2. In recipes, as a substitute for butter or oil

You can replace coconut oil in recipes instead of oil or butter, in a ratio of 1: 1. Always try to keep the eggs and other ingredients that were in your fridge a little out of it. This is important to achieve the optimum temperature so that the coconut oil does not clump. For some recipes it is better to melt it (e.g. for a smoothie or protein shake).

3. For coffee and tea

You can put coconut oil in your coffee or tea and thus include it in your diet. It gives aroma with all the health benefits, which we have previously mentioned. If you do not know how to make coffee or tea with coconut, here is the recipe.
Tea with coconut oil - recipe:

1 bag of tea of ​​your choice
1 teaspoon cocoa
1 teaspoon milk for tea / coffee
1 teaspoon coconut oil
stevia or sweetener per word

Make tea as usual: pour a bag of tea with boiling water, leave it to stand for 2-3 minutes, then throw away the bag. add the other ingredients, stir to combine everything and enjoy your aromatic and healthy drink.
Coffee with coconut oil - recipe:

1 teaspoon coffee
a cup of water
1 teaspoon coconut oil
sweetening

It always alarms me when a product is dramatically and massively popularized and given its unique qualities as a superfood. One such "unique" product was, until recently, coconut oil, which displaced the more common sunflower oil and olive oil from the diet of many people.
According to the AHA, 72% of Americans believe that coconut oil is a healthier alternative to other types of oil. The culprit is marketing and "health gurus" who interpret studies very superficially, most of which don't even have an evidence-based scientific basis.
The funny thing is that (according to sciencebasedmedicine) the first mention of the benefits of coconut oil on Google came from a mom blogger who claimed that coconut oil was the best source of lauric acid after breast milk. Also according to the legend, coconut oil is good for digestion, the immune and hormonal systems, and cognitive function.
As is usually the case, the hype news had a viral effect and quickly spread online. The myth that lauric acid increases HDL (the "good" cholesterol) is refuted by the AHA by warning that lauric acid not only increases HDL but also LDL (the "bad" cholesterol), which increases the risk of cardiovascular disease.

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