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Coconut Meat Nutrition, Health Benefits and Side Effects

August 15, 2019 By Cat Robinson and Dishan Mendis Leave a Comment

When it comes to multi-purpose plants, the humble coconut (Cocos nucifera) is a real overachiever!

It’s not just a valuable source of numerous nutrients working in tandem to give synergistic health benefits and a quick boost of energy, but it also comes with fresh drinking water, and in countries such as the Philippines & Sri Lanka, it is called ‘The Tree of Life’ – a testament for having many practical uses.

When you consider the health rewards of coconut meat, it has been found to have numerous benefits from having the ability to protect against heart disease to fighting against bacteria!

Coconut is 47% water and per 100-grams it gives 354 calories, 33 grams of total fat, especially saturated fat (89% of total fat), 15 grams of carbohydrates, 3 grams of protein and 9 grams of fiber. Significant micronutrients include manganese, copper, iron, phosphorus, selenium, and zinc, all of which are more than 10% of daily value (refer data below).

As you can see, fresh coconuts are a fantastic source of micronutrients and trace minerals, while providing macronutrients such as fat in abundance and a moderate amount of carbohydrates and protein.

Let us now check the nutritional value of coconuts, major health benefits and any side effects to be wary about.

Raw Coconut Meat Nutritional Value per 100g (3.5 oz)

Calories = 354 kcal (1,480 kJ) DV = 14%
Carbohydrates: 15.23 g DV = 6%
Fat: 33.49 g DV = 56%
Protein: 3.33g DV = 6%
Fiber: 9g DV = 36%
Omega-6 fatty acids: 293mg
Thiamine (B1): 0.066 mg DV = 6%
Riboflavin (B2): 0.020 mg DV = 2%
Niacin (B3) : 0.540 mg DV = 4%
Pantothenic acid (B5): 0.300 mg DV = 6%
Vitamin B6: 0.054 mg DV = 4%
Folate (B9): 26 μg DV = 7%
Vitamin C: 3.3 mg DV = 4%
Vitamin E: 0.24 mg DV = 2%
Vitamin K: 0.2 μg DV = 0%
Calcium: 14 mg DV = 1%
Copper: 0.435 mg DV = 22%
Iron: 2.43 mg DV = 19%
Magnesium: 32 mg DV = 9%
Manganese: 1.500 mg DV = 71%
Phosphorus: 113 mg DV = 16%
Potassium: 356 mg DV = 8%
Selenium: 10.1 μg DV = 14%
Sodium: 20 mg DV = 1%
Zinc: 1.10 mg DV = 12%

Source: usda.gov

1) To Improve Heart Health

As we noted above, coconut meat is a great source of dietary fiber, (9g per 100g of raw coconut) beneficial in maintaining a healthy metabolism and promoting heart health.

Coconut meat also reduces the risk of heart disease by promoting the generation of HDL (commonly called the ‘good’ cholesterol), while reducing LDL (‘bad’) cholesterol. These findings were supported by a study published in the US National Library of Medicine, in which participants consumed either coconut oil, extra virgin olive oil, or unsalted butter each day. After four weeks, the researchers found that the coconut oil group had significantly increased their levels of HDL cholesterol compared with the other groups.

But what about high saturated fat in coconuts? Interestingly, among populations who depend on coconuts as a large component of their natural diet such as residents of the Indonesian islands coconut flesh has not been found to contribute to heart disease. Bear in mind here though that these populations mostly consume coconut in its natural, unprocessed form, and that they also consume a good amount of low-fat foods like vegetables and rice as part of their diet.

Another factor which may contribute to the heart health benefits associated with coconuts is its fatty acid composition. 60% of coconut fat is comprised of medium-chain fatty acids (MCFA), which appear to be metabolized by the body differently than saturated fat from animal sources.

2) May Help Your Weight Loss Goals

Ask anyone what the hardest part of sticking to a diet is, and they’ll probably tell you, “being hungry!” or “falling back to your past cravings”

What they might not know is that those looking to lose weight (or maintain their weight once they’ve reached their goal) can make use of an amazing secret weapon to keep hunger at bay, and that’s fiber.

While fiber doesn’t contain any digestible calories itself, it adds bulk to a meal, contributing to a lasting feeling of fullness. And coconut doesn’t just contain lots of fiber, those medium-chain fatty acids we talked about previously are also thought to boost satiety, and have been found to aid in weight loss and assist in reducing waist circumference.

For those on a low-carb diet in pursuit of weight loss goals, coconuts contain significantly less amount of carbohydrates than most plant-based foods.

3) May Aid Digestive Health & Metabolism

For individuals with poor health, the medium-chain fatty acids present in coconuts have been found to improve the absorption of nutrients and food. The ample amount of fiber contained in meat or the white flesh of coconuts helps to slow down the passing of food through the intestines, allowing more time for a greater variety and quantity of nutrients to be absorbed along the way.

In addition, coconuts promote healthy digestion in several other ways. The fatty acids and monoglycerides present in coconuts have anti-microbial and anti-inflammatory properties which can promote a healthy gut.

They may, therefore, be particularly helpful for those suffering from conditions like IBD (Inflammatory Bowel Disease), Crohn’s disease, ulcerative colitis, and gastroenteritis, which are all linked to inflammation in the digestive tract.

Coconuts also contain the trace mineral manganese, which acts as a cofactor in several of the body’s chemical processes including playing a crucial role in the metabolism of various nutrients.

4) To Assist in Regulating Blood Sugar & Managing Diabetes

One of the roles of dietary manganese appears to be assisting with the regulation of blood sugar. According to some studies, deficiency in manganese has shown a susceptibility for glucose intolerance and people with diabetes tend to have lower levels of manganese in their blood [1].

Thus consuming coconuts which are rich in this important mineral besides being a source of low carbs can have a positive compound effect in improving the conditions of diabetes and controlling blood sugar [2].

The high fiber content of the coconut can also help to lower fasting blood sugar and promote better blood sugar control by positively impacting your gut bacteria.

Some small scale research has found coconuts to help patients reduce waist circumference and lose weight as we learned before which can also support in reducing insulin resistance [3].

In another study, an increase in fiber intake was found to correlate with a decrease in the level of blood glucose and serum insulin (high blood insulin can also cause your cells to become resistant to the hormone’s effects leaving room for prediabetes or type 2 diabetes). This suggests that, as expected, the fiber from coconuts does indeed have a substantial hypoglycemic action.

5) May Improve Immunity & Guard against Cancer

Coconut is the highest natural source of lauric acid, which makes up 50% of its fatty acid composition. In the body, lauric acid is converted into the monoglyceride monolaurin, which has been found to help the body fight off lipid-coated viruses – including herpes, cytomegalovirus, influenza and even HIV. Coconut oil also contains a smaller amount of caprylic acid, which is known to assist with fungal, bacterial and yeast infections.

Further, some tests have shown that the inclusion of coconut in the diet can slow down tumor growth of gastric cancer.

As we mentioned previously, coconut meat contains manganese, which is part of the powerful antioxidant SOD (superoxide dismutase) [4]. SOD and other antioxidants can protect the body from free radicals, which are known to cause DNA damage that can lead to cancer.

Apart from the above benefits, medium-chain fatty acids found in coconut can help patients better absorb nutrients from food, which can be beneficial in boosting their immune system.

6) Rich in Antioxidants Which Help In Maintaining Youthful Looks

Free radicals don’t just cause damage inside the body, but can also have a detrimental effect on skin and hair. Consuming coconuts can support the antioxidant enzyme SOD, which can help you to fight the effects of aging from the inside out, giving a number of benefits for your skin & hair.

In addition, due to its antibacterial and antifungal properties, coconuts may help with several dermatological issues, such as skin allergies and yeast infections which can lead to rashes and dermatitis or cause hair to thin.

Any Side Effects of Consuming Coconuts?

While there are virtually no substantial side effects associated with the consumption of raw coconut meat, it is quite high in fat which consists of polyunsaturated, monounsaturated and saturated fats.

Even though the fats in coconuts are considered fairly healthy considering that it’s a plant source, the American Heart Association warns that excessive consumption of coconuts may not be a good idea.

If you are trying to minimize your saturated fat consumption or are following a low-fat diet, then you may want to avoid consuming a lot of coconuts. You can still take advantage of all the health benefits offered with coconuts by consuming coconut meat in its natural unprocessed form and by choosing younger coconuts, which contain less fat than fully ripened ones.

References:

1 https://www.ncbi.nlm.nih.gov/pubmed/18193174

2 https://www.diabetes.co.uk/natural-therapies/coconuts.html

3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5519190/

4 https://www.ncbi.nlm.nih.gov/pubmed/22072939

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Disclaimer:

While every attempt has been made to verify the information provided here, the content in this post is for informational purposes only and not to be considered as professional advice. By providing the information contained herein we’re not diagnosing, or treating any type of disease or medical condition. Before beginning any regimen it is advisable to seek the advice of a licensed healthcare professional.

Refined vs Unrefined (Virgin) Coconut Oil (For Cooking, Hair & Skin)

July 14, 2018 By Dishan Mendis Leave a Comment

We all know how coconut oil can be healthy, natural and versatile be it for cooking, skin & hair or for many other uses. It is also a great vegan and dairy-free substitute for butter.

However, many may not know the distinction between various types of coconut oils and we believe it is valuable to know these differences as there could many unhealthy, over processed coconut oil brands out there.

In the world of coconut oils, unrefined and refined are the two main types, but there are sub-varieties as well which you will know with this post.

The variation would depend on the type of coconuts sourced, extraction & processing methods.

These changes could result in taste, odor, smoke point, price, availability, shelf life and some health benefits as well.

Now that you know they’re not created equal, let’s make a thorough comparison of the two types of coconut oil which are mostly available in the market.

How They’re Made & Buying Guide (Refined vs Unrefined)

Unrefined Coconut Oil

Unrefined coconut oil is also known as virgin, extra virgin, or pure for good reasons and is made from fresh coconuts and not from dried copra.

This method of sourcing makes unrefined coconut oil free of impurities and cleaner compared to sun-dried copra.

With no refining process, no heavy oxidation, and no chemicals used, the natural compounds are well preserved with unrefined virgin coconut oil.

It can be extracted by natural or mechanical means, with or without the use of heat and using dry or wet methods.

Most unrefined commercial coconut oils on the market would have used the dry & expeller pressed methods to extract coconut oil which involve more heat than the cold-pressed method of extraction with minimum heat.

In the case of cold-pressed method, the coconut milk is pressed out of the coconut meat and the processing never exceeds 120 degrees Fahrenheit (49 Celsius) which is done in a heat-controlled environment. This produces a more pure, superior oil, which is higher in potency.

Whereas with expeller-pressed coconut oil there is a lot of pressure and friction involved which result in higher temperatures that could go up to 210 degrees Fahrenheit (99 Celsius).

Quality virgin coconut oil should be colorless with no sediment and has its natural coconut taste & aroma.

Compared to olive oil there is no difference in “virgin” or “extra virgin” with regard to the quality of coconut oil.

When buying unrefined coconut oil, we prefer to choose organic virgin cold-pressed coconut oil.

Refined Coconut Oil

Unlike with unrefined coconut oil, refined coconut oil is made with dried copra, not from the fresh kernel. Copra can be made with sun drying, smoke drying, kiln drying, hybrid solar drying or with a combination of these methods.

Since the methods of drying copra are not dirt-free the oil extracted should be purified & refined for human consumption.

There are two main ways the oil is commercially refined. It could be either expeller-pressed and distilled using steam or use heated hydraulic press & chemical solvents to extract and refine.

The latter method provides higher yields and is faster & cheaper to produce. Coconut oil refined with this method is called RBD oil (refined, bleached, and deodorized).

Some refined coconut oils are hydrogenated or partially-hydrogenated that could have trans-fats which are unhealthy. You may find this type of coconut oil mostly used by bakeries and restaurants.

Therefore when choosing a refined coconut oil we opt for non-hydrogenated organic coconut oil that is steam refined and chemical-free (if you can’t find details on the label you can check the manufacturer’s website)

Note:

If it’s certified organic the oil is sourced from certified organic coconuts which have not been treated with chemicals or fertilizers.

Choose coconut oil that comes in glass jars or BPA-free containers.

Impact on Health

If we consider the two varieties of unrefined coconut oil, the loss of nutrients is marginal with expeller-pressed compared to cold-pressed oil which could be slightly higher in phenolic and other antioxidant properties.

Comparing the refined and unrefined coconut oils, the medium chain fatty acids (MCFAs) which is 60% of total fatty acid composition remain stable and almost the same.

The medium chain fatty acids are a quick source of energy or turned into ketones by the liver. This metabolic effect of medium chain fatty acids has shown to help reduce weight and the ketones have been assumed to provide an alternative energy source to brain and result in better brain function.

Having said that, unrefined coconut oil could have more phytonutrients (protective plant chemicals) and can be expected to be slightly richer in polyphenols, vitamins, and minerals while having no trans fats.

Polyphenols can play a role in cardio health, anti-aging, anti-inflammation, and reducing the risk of diabetes, cancer and neurodegenerative diseases.

If the refined coconut oil is chemically processed, it may lose antioxidants such as polyphenols and hydrogenated or partially-hydrogenated refined oils could produce trans-fats which are unhealthy.

Price & Availability

As refined coconut oil is cheaper than virgin coconut oil which results in higher demand due to its low price means you will generally find more refined coconut oil brands on the market.

Product Life

There are three elements that can help you decide the shelf life. The processing method used to obtain the oil, how you store it, and the expiry date (best by date) given by the manufacturer.

Cold-pressed or no heat processing methods of coconut oil will experience the lowest amount of oxidation which would have the longest shelf life whereas expeller-pressed coconut oil will be exposed to high temperatures.

In contrast, refined coconut oil would have the highest amount of oxidation due to high heat exposure and if refined with chemical solvents that too would damage its antioxidants.

Unrefined coconut oil not being affected by high heat or chemicals means it is the purest form and should have 3-5 years of shelf life if stored in a cool, dry place with a tightly sealed container.

Refined coconut oil should last 18 months without going rancid and when stored properly may even last 2-3 months past the expiry date. Always check for any signs of spoilage in case if you’re using after the expiry date.

For Cooking

So which coconut oil is best for cooking? Before we find the answer, let’s check the varying smoke points and tastes of these two coconut oils.

As you know coconut oil is such a versatile oil and that means you could find a way to use it every day with many meals for loads of recipes and dishes.

Smoke Point

Unrefined virgin coconut oil: 350 degrees F (176 Celsius)
Refined coconut oil: 425-450 degrees F (218 Celsius)

Taste

A very light and subtle coconut flavor & aroma are associated with cold-pressed virgin coconut oil, whereas with expeller-pressed unrefined coconut oil you would get a more nutty, toasted flavor. Both of these versions would still retain coconut oil’s natural taste as they’re not refined.

When it comes to refined coconut oil, it has basically a neutral flavor and therefore tasteless.

You may use cold-press coconut oil for recipes that call for a mild coconut flavor and use expeller-pressed version for baking and recipes that require a nutty and toasted flavor.

Just remember that virgin coconut oil has relatively a low smoking point than refined oil, hence it’s useful when you’re doing medium-heat sautéing, baking or using it for salad dressings, smoothies, oatmeal, coffee, popcorn, soups, and to make coconut butter, and egg-free vegan mayonnaise.

Refined coconut oil is ideal for high heat cooking and when you don’t want coconut flavor to influence your recipes. You may use refined coconut oil for stir-frying, tempering, deep frying and for any stovetop cooking as required.

For Skin & Hair (Refined or Unrefined?)

Coconut oil can be such a soothing, natural & nourishing beauty treatment! People from coconut-rich countries have used it for thousands of years and today it’s used as a hair conditioner, moisturizer, massage oil and for many other beauty care applications.

The best coconut oil we prefer for skin & hair care is organic virgin cold-pressed coconut oil since its nutrient profile is undamaged which has all the antioxidants coconut oil suppose to deliver. But it is slightly expensive and comes with its natural odor.

In case you’re tight with your budget or need an option without any smell use a quality refined coconut oil. Just make sure it’s not processed with chemicals and go for options like organic, expeller-pressed and steam refined.

Summary of Similarities & Differences

Similarities

Both have organic versions
Melt at approx. 76 Fahrenheit (24C)
Contains healthy MCTs (medium chain triglycerides)

Differences

Unrefined coconut oil made from fresh coconuts and refined oil made from copra (dried coconuts)
Unrefined coconut oil has its natural flavor & aroma but refined oil is neutral in taste & odor
Smoking point is 350 F for unrefined and 425-450 F for refined.
Unrefined has no chemicals and refined may have been processed with chemicals
More antioxidants with unrefined oil compared to refined oil
Unrefined oil is expensive than refined
Shelf life may last longer with unrefined oil than with refined

Reference:

Coconut-Oil-What-is-it-All-About_eatright.org_07_2013 pdf

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Coconut Oil Health Benefits, Skin & Hair Uses and Side Effects

July 9, 2018 By Dishan Mendis Leave a Comment

No doubt that coconut oil is one of the most versatile natural oils you can find that is beneficial for cooking, skin, hair and many other uses.

For centuries many countries where coconuts were native have enjoyed the benefits of coconut oil in many forms, as a sunscreen, moisturizer, hair conditioner and for cooking.

Besides its versatility, it is widely available, affordable, has been used for a long time, and natural!

Without further ado, let’s see the whole spectrum of benefits this natural oil has to offer!

Potential Health Benefits of Coconut Oil

1) For Memory & Aid Patients with Alzheimer’s Disease

The difference between the fats in coconut oil and other dietary fats is that coconut oil consists of medium-chain fatty acids (MCFA) whereas other fats mostly come with long-chain fatty acids.

What is unique about medium-chain fatty acids is that they are well metabolized by the liver turning them into ketones. Ketones have been found to be a useful alternative energy source to the brain and could be beneficial to those who are developing or suffering from memory impairment such as Alzheimer’s disease [1]

2) Protect Cells from Oxidative Stress and Fight Against Aging

Virgin coconut oil (VCO) drawn from the raw coconut kernel comes with a lot of polyphenolic antioxidants.

According to studies, polyphenols found in fruits and vegetables may have the capacity to work as an anti-aging compound [2]

Thus, the polyphenols of virgin coconut oil have been recognized as a substance that could protect cells against oxidative stress by regulating cellular antioxidant status [3].

Although the effects of polyphenols may not be fully understood yet, the epidemiological studies on polyphenols have given hope in its ability to reduce risks of chronic human diseases such as cardiovascular diseases, diabetes, infections, hypertension, osteoporosis, asthma and neurodegenerative diseases [4].

3) May Help Prevent and Treat Certain Cancers

In US colorectal cancer, breast cancer and skin cancer are one of the most common types of cancers to be reported.

Coconut oil medium-chain fatty acids (MCFA) consists of capric, caprylic and caproic acids which have displayed a noteworthy fight against human colorectal, skin and breast cancer cells in cell cultures. These experiments have shown the potential of medium-chain fatty acids to prevent or treat these cancers [5]

4) To Improve The Quality of Life for Breast Cancer Patients

In another study breast cancer patients who consumed virgin coconut oil during a six cycle chemotherapy treatment showed substantial changes in their functioning & quality of lives.

The results from the consumption of virgin coconut oil showed that the symptoms could be reduced and many aspects related to body image, future perspective and sexual function can be improved. Certainly, VCO can be considered a good prospect for breast cancer patients who are striving to achieve a positive quality of life [6].

Other Coconut Oil Benefits & Uses

Coconut Oil Benefits for Skin

1) For Your Face

Since coconut oil has natural antibacterial, antifungal, anti-wrinkle, moisturizing properties, and a bit of vitamin E, it is a great option to be used as a nighttime moisturizer which benefits your face. It may also work as a natural barrier to protect your sensitive facial skin.

First, wash your face & neck with a natural face cleanser. Then apply a bit of coconut oil with your fingertips on your face and neck giving yourself a soft massage.

Make sure that you steer clear of your eye area as any contact with your eye can cause painful irritation. Facial skin can vary from person to person, so make sure your facial skin tolerates coconut oil.

2) As a Natural Lip Balm

Again coconut oil is a natural moisturizer and if you’re having chapped, cracked or dry lips, you can benefit from the moisturizing & healing effects of this oil.

You can either apply this oil directly on your lips or make your own lip balm combining coconut oil with cocoa butter or shea butter with aloe vera gel or jojoba oil.

3) For Your Dry Hands

If you’re frequently washing hands, using harsh soaps or exposed to household chemicals you may experience cracked or dry hands.

Coconut oil again can be a great remedy where you can drop a bit of coconut oil to your palms and rub your hands together until they’re well moisturized. Leave it for few minutes until well absorbed and then if you’re feeling greasy wash it and wipe off.

4) Natural Moisturizer for Your Body

Skin being the largest organ of the body it’s only fair that you take good care of it. Coconut oil comes with a lot of saturated fats and these fats may help your skin to locking in its water content keeping it moisturized while preventing any moisture loss from the pores.

You can apply it liberally after a shower to keep your skin supple & hydrated. When using coconut oil for skin, make sure to pay special attention to your dry areas such as the abdomen, arms, hands, elbows, lower legs, and feet.

5) Massage Oil

The anti-microbial, anti-oxidant properties of coconut oil make it a wonderful massage oil to revitalize your body. These properties may enable you in having soft, supple and younger looking skin due to its anti-aging & anti-wrinkle effects.

As you massage your body with coconut oil which is well absorbed to relax your tightened muscles with rubbing & light pressure the muscles are agitated and promote healthy blood circulation.

This can alleviate you with sore muscles, tiredness, and stress giving you total relaxation and rejuvenation.

6) Shaving Cream

Rather than using shaving creams with many chemicals, coconut oil can work as a natural alternative to remove hair from your legs (women) or face (men).

This can also work as a way to moisturize your skin and avoid any cuts or razor burns.

Coconut Oil Benefits For Hair

1) As a Conditioner

Unlike most commercial hair conditioners full of harmful chemicals, coconut oil is a fine hair conditioner that would suit all types of hair.

Many people around the world where coconut was native have been using this natural chemical-free oil for years for good reasons.

Most commercial conditioners tend to work from outside in, but coconut oil is a deep conditioner which works from the inside out where it penetrates the hair shaft and nourishes it with fatty acids, vitamins, and minerals.

Apply some coconut oil on your scalp and massage to stimulate blood circulation while coating your entire hair with it. Now wrap a towel or wear your shower cap and leave it for 1-2 hours. You can then rinse your hair and wash it with shampoo.

The longer you allow coconut oil to penetrate the better, so you may also leave it overnight for best results wrapping your head with a towel, cloth or wearing a shower cap to protect your pillows and clothing.

Watch Smooth & Silky Hair with Coconut Oil Conditioning (video credit: Ariel Lyndsey (CCPL 3.0))

2) Remedy for Hair Loss

According to a study done on three types of oils on the effect those had on hair, coconut oil was the only oil to be found that would remarkably protect damaged & undamaged hair from protein loss.

Coconut oil consists of saturated fat which has lauric acid that shows a lot of harmony with hair proteins and is able to penetrate the hair shaft [7].

As you massage your scalp with this natural conditioner, it stimulates blood circulation and may stimulate the regrowth of damaged hair.

3) To Fight Dandruff

Dandruff can be caused due to dry skin, using shampoo too often, fungus, bacteria or as a response to hair care products.

The medium-chain fatty acids with lauric acid and capric acid in coconut oil tend to provide a solid protection against fungus, viruses, and bacteria that could be the cause of dandruff.

By using coconut oil you can keep your scalp healthier, protect against fungus, bacteria or virus and reduce dryness by moisturizing to put an end to dandruff.

Follow the steps we discussed using coconut oil as a conditioner above.

5) Hair Detangler

If you have long, curly or thick hair, then you may experience knots, tangles resulting in frizzy, puffy hair with breakage & split ends. That’s a struggle no one likes to deal with but that’s where coconut oil, a champion detangler can come to your rescue!

Unlike many other commercial detanglers with harsh chemicals providing short-term solutions, coconut oil is much better as a long-term option as it moisturizes and repairs hair damage, besides working as a detangler.

Use your fingers to remove the tangles while applying the oil towards the ends of your hair. You can easily do this by separating your hair into four parts on your scalp. You can then comb your hair with a wide comb to straighten further. When one part is done tie it gently and repeat the same steps for another section.

Note:

There are odorless coconut oil brands for your hair & skin. If you would like to have it as a supplement for your hair, you can check this coconut oil supplement review.

Potential Side Effects of Coconut Oil

1) Coconut Oil May Increase Your LDL (Bad Cholesterol)

It is true that coconut oil can increase your HDL-C (good cholesterol), but at the same time it increases your LDL-C (bad cholesterol) as well, though not as much as butter (of course we vegans have no issues in that regard) [8]

Therefore over-consumption of coconut oil is not recommended since higher LDL-C can be a risk factor for heart disease.

Two tablespoons a day seem to be the healthy intake that may not put your health at risk.

2) Could Be a Cause for Weight Gain

As you know gaining weight is consistently eating more calories than you need apart from consuming fat. Oils are some of the most calorie–dense foods on the planet.

One tablespoon of coconut oil has 121 calories and that is 6.05 % of your recommended daily calories if you’re a woman (2000 calories for women and 2500 calories for men daily) [9].

Again two tablespoons a day seem to be healthy and have not shown to add any weight.

Few Ways of Consuming Coconut Oil

What makes coconut oil an ideal cooking oil is the fact it has a lot of saturated fatty acids which are extremely stable at high temperatures. Its smoke point is 350°F (175°C) which is better than extra virgin olive oil.

Coconut oil can be a substitute for other oils or butter and can be used for tempering curries, sautéing or stir-frying, to make popcorn, baking, as a salad dressing (combined with other ingredients) or add it to your coffee, tea or smoothie.

Last Thoughts

It’s true that coconut oil could have some health benefits as a cooking oil, but let’s face it, it’s still 99% fat (82% saturated fat) [9] and quite high in calories though not as risky as trans fat or any other saturated fat which has palmitic acid.

Thus like most things in life our sincere advice is to use it in moderation. Studies have shown that taking two tablespoons a day would give you its health benefits without much risks.

Our recommendation is organic virgin coconut oil (ideally cold-pressed) which is the healthier option, but considering high-temperature cooking, various recipe requirements for neutral coconut flavor and price you can decide when to use refined or unrefined (virgin) coconut oil (check our guide here). There are odorless coconut oil brands specifically for your hair & skin as well.