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http://theheartysoul.com/oil-pulling-tricks/?t=SNJV

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In recent years, the popularity of coconut oil, and especially coconut oil, has increased due to advertised health benefits. Supporting the coconut oil trend, celebrities say it helps remove belly fat, suppress appetite, strengthen the immune system, prevent heart disease, and stop dementia and Alzheimer's disease. The study found that 72% of Americans rated coconut oil "healthy," although only 37% of nutrition experts agreed. [1] Coconut oil is popular in several fashionable diets, including ketogenic and paleo diets.

With the increase in consumer demand for plant-based foods, coconut oil has become a popular fat choice due to its rich flavor and mild coconut flavor.

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What does coconut oil contain

Coconut oil is 100% fat, 80-90% of which is saturated fat. This gives a firm texture at low or room temperatures. Fat is made of smaller molecules called fatty acids, and there are several types of saturated fatty acids in coconut oil. The predominant type is lauric acid (47%), with lower amounts of myristic and palmitic acids that have been shown in studies to raise harmful LDL levels. Monounsaturated and polyunsaturated fats are also present in trace amounts.

Coconut oil does not contain cholesterol or fiber, but only trace amounts of vitamins, minerals and plant sterols. Plant sterols have a chemical structure that mimics blood cholesterol levels and can help block the body from absorbing cholesterol. However, the amount in a few tablespoons of coconut oil is too small to have any beneficial effect.

Coconut oil and health

Many health claims made about coconut oil relate to studies that used a special coconut oil formula consisting of 100% medium chain triglycerides (MCTs), not the commercial coconut oil most commonly found on supermarket shelves. MCTs have a shorter chemical structure than other fats, so they are quickly absorbed and used by the body. After MCT is digested, it goes to the liver where it is immediately used as energy. The theory is that this quickly absorbed form promotes satiety and prevents fat accumulation. Coconut oil mainly contains lauric acid, which is not MCT. Lauric acid is absorbed more slowly and metabolized like other long-chain fatty acids. So the health benefits claimed by specially engineered MCT coconut oil, which contains medium chain triglycerides other than lauric acid, cannot be applied directly to commercial coconut oils. [2]

While epidemiological studies have shown that groups of people who include coconut in their native diet (e.g. India, Philippines, Polynesia) have a low rate of cardiovascular disease, it should be noted that many other characteristics, dietary and other, may explain. In addition, the type of coconut they eat is different from what is used in a typical Western diet. These groups do not eat processed coconut oil, but whole coconut as coconut meat or pressed coconut cream, along with a native diet that includes high-fiber, low-processed and sweet foods. [2]

A literature review on the use of coconut products (oil, milk, flesh or cream) included 21 observational and clinical studies. [2]

Epidemiological studies have shown that people from Samoa, the Philippines, New Zealand, and New Guinea consumed whole coconut as part of their traditional diet. Overall, their diets were similar: coconut flesh and milk, fresh fruit, vegetables, and fish. Research found that those who ate higher amounts of coconut oil had elevated beneficial HDL cholesterol levels, but also increased total cholesterol and triglycerides.

Eight small short-term clinical trials ranging from 5-8 weeks in duration with 9-83 participants were studied using a coconut oil diet. Compared to a diet containing butter or unsaturated fats (olive or safflower oil), coconut oil raised total cholesterol, HDL, and harmful LDL more than unsaturated oils, but no more than butter. Coconut oil has also been found to raise total and LDL cholesterol to a greater or similar degree than other saturated fats such as beef fat and palm oil.

The authors concluded that due to coconut oil's effects in increasing blood cholesterol, including harmful LDL and in some cases triglycerides, and because its cholesterol-increasing effect was comparable to that of other saturated fats, the oil should not be viewed as heart-healthy foods, and should be restricted in the diet.

A meta-analysis of 16 clinical trials found that coconut oil increased LDL and HDL cholesterol levels in participants compared to non-tropical vegetable oils (eg, sunflower, rapeseed, olive). [3] Coconut oil raised total cholesterol by about 15 points, LDL by 10 points, and HDL by 4 points. Coconut oil also raised these figures compared to another tropical oil, palm oil: total cholesterol increased by about 25 points, LDL increased by 20 points, and HDL increased by 3 points. The analysis did not show that​​ Compared to other vegetable oils, coconut oil had any significant effect on body weight, waist circumference, or body fat percentage.

The American Heart Association (AHA) made a scientific recommendation in 2017 to replace saturated fats (including coconut oil and other tropical oils) with unsaturated fats. Based on a review of seven controlled studies, coconut oil was found to raise harmful levels of LDL cholesterol. The AHA advises against using coconut oil and suggests restricting all saturated fat. For those at risk of heart disease or suffering from heart disease, they recommend no more than 6% of total calories from saturated fat, or about 13 grams based on a 2,000 calorie diet. One tablespoon of coconut oil comes close to this limit at around 12 grams of saturated fat. [4]

Coconut oil contains the same amount of calories and total fat as other fat sources, around 120 calories and 14 grams of fat per tablespoon. Coconut oil has a unique flavor and is best used in small amounts as an intermittent alternative to other oils during baking and cooking in the context of healthy eating.

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Purchase and storage

Coconut oil is made by pressing fresh coconut meat or dried coconut meat called copra. Virgin coconut oil uses fresh meat, while refined coconut oil usually contains dill. Unlike olive oil, the terms "virgin" and "extra virgin" are not regulated in the case of coconut oil. There is no difference in products marked with these terms.

Virgin or Extra Virgin (interchangeable terms): In the dry method, the fresh flesh of ripe coconuts is quickly dried with a little heat and then pressed by machine to remove the oil. In the wet method, the machine squeezes the fresh coconut meat into milk and oil. The milk is separated from the oil by fermentation, enzymes or centrifuges. The resulting oil has a smoke point of around 350 degrees Fahrenheit (F) which can be used for quick frying or baking but is not suitable for very high temperatures such as deep frying. You may also see the following terms on coconut oil labels:

Extruded expeller - The machine extracts the oil from the coconut flesh, often using steam or heat.

Cold pressed - the oil is pressed without the use of heat. Temperature remains below 120 degrees F; this is believed to help preserve more of the nutrients.

Refined: the copra is pressed by machine to release the oil. The oil is then steamed or heated to deodorize the oil and "bleached" by filtering through clays to remove impurities and any residual bacteria. Sometimes chemical solvents such as hexane can be used to extract copra oil. The resulting oil has a higher smoke point of about 400-450 degrees F and is tasteless and odorless.

Partially Hydrogenated: The small amount of unsaturated fat in coconut oil is hydrogenated or partially hydrogenated to extend its shelf life and help keep its consistency solid at high temperatures. This process produces trans fats that should be avoided.

Store coconut oil in a cool, dark place in a closed container or in the refrigerator. The shelf life will vary depending on the type of processing and how it is stored. Refined coconut oil generally lasts for several months, while virgin coconut oil can last 2-3 years if properly stored away from heat and light. Signs of deterioration include mold, a yellow tinge, or "unpleasant" smells or flavors.

Do

Coconut oil has a melting point of 78 degrees F. If the oil becomes liquefied on a very warm day, mix well before use.

When replacing coconut oil with butter or vegetable fat, use 25% less coconut oil than the amount of butter in the recipe due to its higher fat percentage. Use refined coconut oil if you don't want the coconut flavor.

Fry the vegetables in one tablespoon of virgin coconut oil to change the flavor.

Add a tablespoon of virgin coconut oil to your sauces and curries to enhance the flavor.

Did you know

The Philippines is the world's largest producer of coconut oil. Indonesia and India are the next largest producers. The Philippines, the European Union, the United States and India are the biggest consumers of coconut oil.

Coconut oil is an effective moisturizer for skin and hair. Using a small amount, gently massage directly into the skin. For dry or frizzy hair, apply a small amount to the hair shaft and leave it on for a suitable time (a few minutes to night), then rinse.

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Source:  https://www.hsph.harvard.edu/nutritionsource/food-features/coconut-oil/

https://www.healthline.com/nutrition/coconut-oil-and-skin#TOC_TITLE_HDR_3