Coconut oil is an indispensable thing in our homes, isn't it? We use it to cook, to condition our hair, and sometimes even to treat minor wounds. Coconut oil is deeply rooted in our culture. But how good is coconut oil for our bodies? Is it bad? There are different opinions and discussions about this. Some say it's a "superfood," while others say it's not good for the heart. So today, let's talk about it in a simple, scientific way.
First of all, what is coconut oil?
Simply put, coconut oil is a type of oil that is extracted from the kernel of a coconut. It is solid at room temperature, meaning it is like a jelly, and becomes liquid when heated.
There are two main types of coconut oil:
1. Virgin Coconut Oil: This is made using fresh coconut kernels. This is the type of oil that we mostly use when we roast coconuts at home. It has the natural aroma and taste of coconut.
2. Refined Coconut Oil: This is made from dried coconut kernels, or copra. Because these are refined, they often have no smell or taste. This is the type found in clear coconut oil bottles you buy in stores.
We use these in cooking, as well as in skin creams, lotions, and hair care products.
What are the nutritional benefits of coconut oil?
Coconut oil does not contain cholesterol or fiber. However, the nutrients it does contain are in very small amounts. Coconut oil is primarily a fat-rich food.
The main types of fatty acids it contains are:
- Lauric acid (Lauric acid - C12)
- Myristic acid
- Palmitic acid
In addition, coconut oil is very high in saturated fat , about 90%. This is the most important thing to pay attention to when talking about coconut oil. It also contains a certain amount of a type of fat called medium-chain triglycerides (MCTs).
Does coconut oil really have health benefits?
You've probably heard stories about coconut oil helping with weight loss and preventing diseases like dementia. But scientists say there's not enough scientific evidence to back up many of these claims. Let's take a look at each one.
Will it help you lose weight?
The type of fat in coconut oil called MCTs is converted into energy more quickly than it is stored as fat in our bodies. This is thought to help us feel full and help us lose weight. However, the results of research on this are mixed. Also, the coconut oil we usually use is mostly lauric acid (C12). This is absorbed by the body more slowly than other MCTs. Therefore , it is not yet possible to say for sure that coconut oil helps us lose weight.
Is it good for brain function?
Scientists believe that the brain cells of people with Alzheimer's disease are unable to properly use glucose for energy. When we digest fats, such as coconut oil, the liver produces chemicals called ketones. These ketones may be an alternative energy source for the brain. There is also a theory that they can reduce the symptoms of Alzheimer's disease. But this is still in the research stage.
The important thing is that some of the research done on these alleged benefits did not use the regular coconut oil we buy in the store. It has a much higher percentage of MCTs.
How is coconut oil good for skin and hair?
Although there are different opinions about whether to eat it, coconut oil is very good for the skin and hair.
For dry and damaged hair
Coconut oil is better at penetrating deep into the hair and retaining moisture than other oils, thanks to the lauric acid (C12) it contains.
- About 15 minutes before washing your hair: Take some oil and apply it thoroughly to your hair, especially the ends.
- Like a conditioner: You can use coconut oil instead of conditioner.
- Hair Mask: Apply about two tablespoons of warmed coconut oil to your hair, leave it on for a few hours or overnight, then rinse. This will provide your hair with good moisture.
For dandruff
One of the causes of dandruff is a dry scalp. Applying coconut oil helps to keep the scalp moisturized. Also, since coconut oil has antimicrobial properties, it can help control dandruff caused by some fungal infections.
For skin care
When coconut oil is applied to the skin, it prevents water from evaporating. This means that the skin becomes less dry. Therefore, coconut oil can be used as an excellent natural moisturizer . It also helps to soothe irritation caused by using a razor.
But remember this! Coconut oil can clog pores. So if you have acne, it's best to avoid applying coconut oil to your face or other acne-prone areas. Doing so can increase the risk of acne and blackheads.
Are there any risks in using coconut oil? (side effects)
Yes, there are some risks we need to be aware of, especially when eating.
| Risk | Description |
|---|---|
| Increased risk of heart disease and stroke | Coconut oil is high in saturated fat . This type of fat can raise bad cholesterol, or LDL cholesterol. Elevated LDL levels increase the risk of cardiovascular disease and stroke. Organizations like the American Heart Association recommend using healthy oils that are low in saturated fat. |
| Expiration (spoilage) | Refined coconut oil can be stored for several months, and virgin coconut oil for up to 2-3 years. If the oil is moldy, has a different smell/taste, or has turned yellow, do not use it. |
If you have concerns about your cholesterol levels or heart disease risk, it's important to talk to your doctor before switching to a different diet.
Things to know when using coconut oil for cooking
Coconut oil is 100% fat. There are about 120 calories per teaspoon. This is the same as other oils.
- Virgin Coconut Oil: This has a coconut flavor and aroma, making it good for coconut-flavored dishes like chutneys, cakes, and biscuits. It has a slightly lower smoke point (177°C / 350°F).
- Refined Coconut Oil: This has no taste or smell, so it can be used for any dish. It has a high smoke point (204-232°C / 400-450°F). Therefore, it is best suited for deep frying and sautéing.
Again, a reminder: Coconut oil is 90% saturated fat. So, rather than using it in large quantities every day, it's healthier to alternate it with oils that are lower in saturated fat, such as olive oil, canola oil, or sunflower oil, and use it in moderation.
Take-Home Message
- Coconut oil is very high in saturated fat, which can raise bad cholesterol (LDL) levels and increase the risk of heart disease.
- Use coconut oil in moderation for cooking. For daily use, healthier oils like olive and sunflower are more suitable.
- Coconut oil is a great moisturizer for skin and hair, but avoid applying it to acne-prone skin, especially the face.
- Claims that coconut oil helps with weight loss or cures diseases like Alzheimer's have not yet been scientifically proven.
- Always consult your doctor before making any major changes to your diet, especially if you have conditions like cholesterol or heart disease.
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