workouts) when you are on a low carb diet. It’s the most abundant MCT in coconut oil, making up about 50% of its fat content. Coconut oil is one of the few products that can be classified as a "superfood" that is eating well affect the overall human health. 2. For the most part, choosing refined or unrefined coconut oil is a matter of personal preference. Capric and caprylic do. The entire coconut oil fad can be traced back to origins in a single study. It is this substance that contains antioxidants, antibacterial, antifungal antiviral and anti-inflammatory properties. Coconut oil has emerged as a major source for debate about diet, saturated fat and how much of this potentially artery-clogging substance is too much. Here it is. Less-Healthy Fats: But-in a wonderful example of Mother Nature's inherent checks and balances-both butter and coconut oil also contain some of the less-healthy saturated fatty acids, including myristic and palmitic acid, which have been linked to higher buildup of fatty plaques in arteries. Less-Healthy Fats: But-in a wonderful example of Mother Nature's inherent checks and balances-both butter and coconut oil also contain some of the less-healthy saturated fatty acids, including myristic and palmitic acid, which have been linked to higher buildup of fatty plaques in arteries. It sends signals out to tell us to eat. Defying the Odds: He Survives Twice-Ruptured... Weight-Loss Surgery’s Vital Link to Diet,... Jim Kelly’s Battle Spotlights Oral Cancer, #BaptistHealthy Easy Eats: Breakfast Revisited. Coconut oil is mostly made of saturated fats, which are pretty resistant to heat. Add a tablespoon of virgin coconut oil to sauces and curries to enhance flavor. Liquid coconut oil is not found naturally. Coconut "oil", if it is refined and not fractionated (see below), is actually about 91% saturated fat. ... much better than oil pulling. Palm oil is pressed from the flesh and kernel of the palm oil tree fruit and is produced at a rate of 47 million tons per year. Unfortunately, since at most they make up about 30% of the MCTs in coconut oil there isn’t enough available to quickly get your body into nutritional ketosis (burning fat for energy). 4. holistichealthwire.com/ghee-vs-coconut-oil-2-healthy-super-fats Saturated fats are most often found in animal products such as beef, pork, and chicken. And there’s more to coconut oil than fat. Broken down, it is: Lauric acid, 45%; Caprylic acid, 7%; Capric acid, 6%; The tricky thing is that not everyone can efficiently break down fat, even coconut oil, as easy as it is to digest in comparison to other fats. Thank you for supporting our work! Duck fat is healthier than butter because the saturated fat is lower. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. McCarty M., DiNicolantonio J. Lauric acid-rich medium-chain triglycerides can substitute for other oils in cooking applications and may have limited pathogenicity. and gives us lots of energy. The higher the saturation levels, the easier it is for the fat to absorb the THC and other cannabinoids found within cannabis. 5. So what’s behind the school-of-thought reversal? Why is it happening? This ensures that your MCT oil supplement comes from land that is not damaged by its production. Saturated Fat. When you are calculating your recipe in your lye calculator, just use one oil—coconut—and enter 20 percent as the superfat. Coconut butter is made from the whole coconut, so it also contains saturated fat… Saturated fat might not be the dietary villain it has been made out to be, according to recent research. The closer to the source the better! Liquid coconut oil is made by fractionating the coconut oil and taking out some of the fatty acids, majorly the saturated ones, that remain solid at cold temperatures. However, there is no evidence that coconut oil is any more beneficial to health than oils containing mainly unsaturated fats such as canola, soya and olive oils. Lung Health: Smoking, Cancer and COVID-19. Overall, it is best to limit your consumption of oils that are high in polyunsaturated fats, even in their unheated form. They have a completely different makeups than the saturated fats found in animal foods.. Studies to Support Saturated Fat Differences. Coconut oil is 82 percent saturated fat, compared with 63 percent for butter and 50 percent for beef fat. The jury is still out on whether saturated fat from animals is worse than that found in plants. Our brains love using fat for its energy. They also are better at helping our brain build the chemicals needed help us feel relaxed, focused, and mentally sharp. Use coconut oil to cook at high heats. That is a higher percentage than in most other oils, and is probably responsible for the unusual HDL effects of coconut oil. When substituting coconut oil for butter or vegetable shortening, use 25% less coconut oil than the amount of butter listed in the recipe due to its higher percentage of fat solids. Brain Octane raises fat burning ketones far more than coconut oil or MCT oil, but is protective against the gut toxin effect, unlike other saturated fats. The extra boost of ketones you get from them will keep your brain energized so you can put all of your focus and effort into training. How Much Saturated Fat in Coconut Oil? Whatever your eat or drink with will taste like coconuts too. If there’s anything you think we can do to better help you, please let us know. It really helps eliminate cravings for for sweets, bread, etc. First we need to understand the core differences between these two oils. When I take MCT oil, I notice a much more pronounced increase in my mood, even when I’m feeling great. But which one is more effective for shredding excess pounds? Misc. Coconut oil had been considered a healthy option by most American and many dietitians, at least up until a few months ago when the American Heart Association concluded officially that it raises your “bad cholesterol,” or LDL, and advised against its use as a regular dietary or cooking aid. This makes it perfect for adding to your coffee, tea, smoothies, and protein shakes. Researchers found saturated fat from coconuts was not the culprit that negatively affected cholesterol profile. Tropical oils, such as palm and coconut oils, come from plants but have a very different nutritional profile from other plant-based fats. I’ve experienced this difference myself. You’re likely to not become fatigued as easily during intense workouts. MCT Vs Coconut Oil – Which Is Better? Since coconut oil is solid at room temperature it may also be a better choice when you want a healthy fat to spread on your food or use to make high fat, no sugar treats like coconut butter cups (link). But MCTs are not normally consumed in sufficient daily amounts to encourage sustainable weight loss or other health benefits touted by promoters of coconut oil. Expansion Now Underway at West Kendall... #BaptistHealthy Easy Eats: Ceviche Ecuadorian-Style. 2. Based on the data from this study, it seems that coconut oil may be more favourable for cardiovascular health. Breathing Innovation: South Miami Hospital Patient... A Prostate Cancer Diagnosis Needn’t Be... Groundbreaking Robotic Tools Enhance Cancer Treatment, Baptist Health Fosters High-Tech Innovation (Video). It is the most processed coconut oil on the store shelf. Coconut Oil Better For Your Health Than Ghee: Also called clarified butter, ghee is prepared by heating butter and removing the milk solid portions from the fat which is known as ghee. Well, let us take a look at coconut oil vs. butter comparison in terms of their nutrition facts, differences, calories, and more. Coconut oil is better used in high heat cooking as it has a higher smoke point than olive oil. Recently, as a cardiologist, I have been asked a lot about the heart benefits of different oils. MCT Oil Is Better For Controlling Your Cravings There’s a long history of supposed fat-burners like grapefruit or apple cider vinegar that didn’t pan out in long-term studies; there are as of yet no such long-term studies on coconut oil. When Coconut Oil Is A Better Choice Studies show that taking MCT oil can significantly reduce feelings of hunger. However, there are certain applications for which one type may be better suited than … You get more benefits from every teaspoon. The reason for that is, in order to digest fat, the body needs to be able to produce healthy bile. Leaner animal products, such as chicken breast or pork loin, often have less saturated fat. What we eat, when we eat, and how we eat relate to our overall health. But it doesn't really taste like the olives we eat whole. Olive oil, on the other hand, is much higher in monounsaturated fats, which are less resistant to heat. 1:19 Coconut oil has more saturated fat than beef fat, ... but swishing with oil — any oil — will act as a super cleansing agent. MCT Oil’s ability to enhance other foods flavor is so powerful that chefs and food scientists use it to make hundreds of other foods tastier. You should actually notice that whatever you’re adding it to tastes better. Refined: Knowing Your Grain Products is Important for Your Health. Other studies find lipid profiles improve on high-fat diets containing coconut oil. Interestingly enough, coconut oil is made up of around 90 percent saturated fat. MCT Oil Contains Only ‘High Test’ Fats The fewer the side effects the better your workouts. Saturated fats raise levels of HDL (good) cholesterol and change molecularly (increasing the size and "fluffy" particles), LDL (bad) cholesterol in the mild subtype. In fact, 82 percent of the fat in coconut oil is saturated, according to the data — far beyond butter (63 percent), beef fat (50 percent) and pork lard (39 percent). Another thing that makes MCT oil better than coconut oil is that it doesn’t have... 3. “When it comes to what you’re eating and drinking, pay attention to quantity and moderation,” says Ms. Kimberlain. Eating fat helps to curb cravings and our appetites. It blends it into your drink perfectly for a creamy, rich, frothy drink. “It was thought originally that coconut oil had a … 2015 Feb;115(2):249-63. Unfortunately, these benefits do not include helping you quickly burn fat for energy. Ready? What Makes MCT Oil Better Than Coconut For plant-based eaters, saturated fat primarily comes from coconut, cocoa butter (chocolate), and palm kernel oil. The research is still split,” says Imus. (Butter's main fatty acid, in fact, is palmitic.) These supposed health benefits range from improved heart health, weight loss, treatment of bowel diseases such as irritable bowel syndrome and Crohns disease, high cholesterol management, increased energy, and reduced symptoms of chronic fatigue syndrome. Epidemiological studies show the saturated fats found in animal foods (such as butter, beef, dairy, turkey, chicken, eggs, etc) is harmful to heart health. When we talk about fats and oils, there is only one distinction: a fat is solid at room temperature and an oil is not. Use it to grease your muffin pans, put on your toast or roast your vegetables. Unrefined whole coconut meat, coconut milk and extra virgin coconut oil are “good saturated fats”. Coconut oil is a good replacement for butter or shortening. In one study, 40 women participated oil, coconut oil decreased total cholesterol and LDL, while increasing HDL levels, compared to soybean oil. Coconut oil has been a key fat in the plant-based diet, yet MCT oil is currently making its big debut—and for good reasons! Because it is solid at room temperature due to its high saturated fat content, coconut oil is not an ideal ingredient in cold or room temperature recipes, like dressing or marinades. MCT oil is a highly concentrated form of MCFAs that is predominately MCFAs. “However, based on these studies and what they’re looking at now, it seems that coconut oil is not as high in MCTs as was originally believed.”. 4. Coconut oil features in many foods and has recently gained a reputation for being healthful. For starters, it happens to be the only plant-based food that contains saturated fat, a potential contributor to heart disease which is found in many popular foods of the American diet. By speeding up metabolism, MCTs can help with weight loss management. One plant-based saturated fat getting lots of attention is coconut oil. “Current nutrition research suggests that saturated fat intake should be less than 10 percent of calories per day, about 16gm daily for most women and 22gm daily for most men. The reason for this is pretty simple. Virgin coconut oil is also a rich source of antioxidants, including the phenolic acids p-Coumaric cid, ferulic acid, caffeic acid, and catechin, which are recognized for their ability to scavenge free radicals and protect against oxidative stress. Fat has been maligned for decades as “unhealthy,” but in fact, fat is necessary for a healthy brain, body, and metabolism. Today, I wanna compare […] Other than unique antioxidants that are found in each, it’s the main difference between the two oils. By taking them, you will get into nutritional ketosis faster. The results of this study indicate that even though coconut oil and butter are both saturated fats, they appear to have different biochemical effects. That being said there are a couple of instances when coconut oil should be used. Open Heart.  John Fernandez. Copyright © 2019 Baptist Health South Florida. Save my name, email, and website in this browser for the next time I comment. Ghee vs. Coconut Oil: 2 Healthy Super-Fats. Another reason to also use coconut oil is that it contains a fat called lauric acid. Epidemiological studies show the saturated fats found in animal foods (such as butter, beef, dairy, turkey, chicken, eggs, etc) is harmful to heart health. Instead of coconut oil, people should cook with so-called polyunsaturated fats … Once your body has adapted to using fat for its fuel MCT oil will still help your workouts. While studies show it doesn’t necessarily help performance directly, MCT oil can still help you have a better workout. Our take on these fats? How To Take MCTs – Get The Most From Every Spoonful! 4. 21 References Once in ketosis (where your body burns fat for fuel instead of carbs), you typically lose weight faster, plus have more energy and motivation to complete tasks. What I mean is that if you are following a high fat/low carbohydrate diet and doing intense workouts like Crossfit, MCTs help. It does however have its own benefits. The first is for cooking at higher temperatures. Innovative Treatment Relieves Chronic Neck Pain. Coconut oil is fat that comes from pressing coconut meat or dried coconut meat (copra). Commonly made from dried meat of the fruit, coconut oil is 92% saturated fat, raising what’s called bad cholesterol, or LDL. Required fields are marked *. I use coconut oil for cooking myself, even deep frying. Coconut oil is more heat tolerant which means you can cook with it at higher temperatures before it degrades. The theory is that the fat in coconut oil metabolises more quickly than other fats because of the high MCT content. Unrefined Coconut Oil has a richer flavor than Refined Coconut Oil. The faster you get into ketosis, the fewer workout killing side effects (fatigue, feeling weak, headaches) you’ll experience. “This one plant-based food has the proponents and components of saturated fat,” explains Amy Kimberlain, a registered dietitian and certified diabetes educator with Baptist Health South Florida. Liquid coconut oil does not have all the natural fatty acids that are present in its natural variant. St-Onge MP1, Mayrsohn B2, O’Keeffe M1, Kissileff HR1, Choudhury AR3, Laferrère B4. Coconut oil is actually not that healthy...it is the highest in saturated fats and lowest in mono and polyunsaturated fats (good fat). Replace some of your existing saturated fat consumption with coconut oil. Canola oil enjoys widespread acceptance as a source of healthy unsaturated fats, while any potential health benefits from coconut oil remain the subject of debate. Sometimes the li… Perhaps the only real downside to coconut oil is that it is not very rich in fat-soluble Vitamins A, D and K that we will find in ghee. Oftentimes, coconut oil and other products can be super processed for funsies, making it much less healthy. Researchers did not discern a difference between coconut oil and other oils high in saturated fat, like butter, beef fat and palm oil. When we consider the fact that olive oil, avocado oil, and coconut oil all contain more than 80% of these fats (and less than 20% of polyunsaturated fats), it’s not surprising that these oils held up strong to heat exposure. Their flavor doesn’t change. It is also very good at increasing the amount of healthy bacteria in your gut. The key to experiencing these benefits is get into nutritional ketosis so you’re using fat instead of sugar for energy. Saturated fat is divided into various types, based on the number of carbon atoms in the molecule, and about half of the saturated fat in coconut oil is the 12-carbon variety, called lauric acid. As consumers respond to the growing array of oil options, promotion of potential health benefits of different oils has increased. This fat is one of the four MCTs in coconut oil. Saturated fats make up 92% of coconut oil – a higher percentage than butter. It ends up clogging our arteries.”. Antibiotics: Join the Fight Against Resistance. This means you can take less and benefit more. Use refined coconut oil if you do not want a coconut flavor. If you use a spoon or shaker bottle, you’re likely to be left with an oil slick on top of your coffee. Recently, as a cardiologist, I have been asked a lot about the heart benefits of different oils. My wife and I take MCT oil every 4-6 hours when we’re otherwise fasting. The results of this study indicate that even though coconut oil and butter are both saturated fats, they appear to have different biochemical effects. Baptist Health has created this page as a resource to help you find your healthy plate. Since it contains nothing but the fats that enable the greatest increase in ketone production, MCTs will help you feel focused faster than coconut oil which contain a fraction of these fatty acids. However, experts believe the high levels of saturated fat may make coconut oil a … Both olive oil and coconut oil have its pros and cons. Based on the data from this study, it seems that coconut oil may be more favourable for cardiovascular health. What can we do about it? That’s why it’s in the Bulletproof Coffee recipe (not coconut… When choosing an MCT oil, you need to make sure of a couple of things. Since it was so hard to find a great MCT oil supplement that is also sourced in a sustainable manner we made our own. #BaptistHealthy Easy Eats: Breakfast Revisited, #BaptistHealthy Easy Eats: Mother’s Day Vegetable Frittata, Your email address will not be published. ... much better than oil pulling. Coconut oil is made entirely of fat, mostly saturated. Here’s... Smokeout 2020: Reducing Lung Cancer Risk... COVID-19 Roundup: First Rapid At-Home Test... COVID-19 Roundup: Higher Risk of Mental... A Cardiologist Explains Impact of Stress... Roundup: Prediabetes Rising in Young People;... Roundup: Poor Diets vs. Ketones from MCT Oil are a more efficient source of energy for our brain too. Also, for some, the taste of fresh coconut oil might take a bit of getting used to. It’s okay but remember that adding it will decrease the amount of capric and caprylic acid in every serving. “Coconut oil has more saturated fat than butter and lard,” says Trukova. The first is that it should only contain the 2 medium chain triglycerides that will help your body produce the most energy boosting, fat burning ketones. J Acad Nutr Diet. Enjoy 25% OFF any Nutiva.com order with promo code: NEWYEAR25! By keeping the land unharmed, the people, animals, and environment around it remain preserved and capable of producing high quality ingredients for MCT oil for years to come. Coconut oil itself is made up of 90% saturated fat. Before issuing its cautionary warning last year, the AHA reviewed existing data on saturated fat, showing coconut oil increased LDL (low-density lipoprotein) cholesterol in all seven controlled trials examined. So what exactly makes coconut oil better than other cooking options? Tags: cholesterol, heart disease, Nutritional tips, Whole vs. This coconut-oil batch, while non-traditional, is predictable and reliable when it comes to soap recipes. Monitoring Your Health: Benefits and Limits... How Does a Telemedicine Appointment Work? Coconut oil is roughly 60% MCTs. 1 tbsp of olive oil Calories: 119 Total fat (g): 14 Saturated fats (g): 1 When I eat coconut oil on an empty stomach I notice a slight but very mild lift in my mood and mental energy (focus, etc.). The remaining 40% is from other fats with their own benefits. Unrefined whole coconut meat, coconut milk and extra virgin coconut oil are “good saturated fats”. One tablespoon has around 14 grams. Olive oil vs. Coconut oil. It’s also packaged in an recyclable glass bottle that keeps the oil fresh. They have a completely different makeups than the saturated fats found in animal foods.. Studies to Support Saturated Fat Differences. Coconut oil vs. MCT oil…. Mumme K, Stonehouse W. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. One plant-based saturated fat getting lots of attention is coconut oil. While I can’t really say it’s better, I will agree that there are times you may want to choose coconut over MCT Oil. They are named capric and caprylic acid respectively and can be found on the Supplement Facts section of the products label. So, if your goal is to get into nutritional ketosis and burn fat for fuel, a fat that’s primarily lauric acid isn’t the best choice. Eur J Clin Nutr. When blending MCT oil into a drink, use a blender. And the winner is. The initial school of thought with coconut oil was that it contained a high quantity of MCT, or medium-chain triglycerides. Planning for the Holidays? All that’s left to do is try it for yourself to see how powerful this specialized fat is for our brain and body. Since there are more ketosis boosting fats in MCT than coconut oil, it’s the better choice. Conclusion 1. 1:19 Coconut oil has more saturated fat than beef fat, ... but swishing with oil — any oil — will act as a super cleansing agent. They’re not health foods nor are they health fiends. It actually can stick because it’s a solid. Liquid coconut oil is not found naturally. So, if you want to get more ketones into your brain and eliminate brain fog and scattered thoughts, MCT oil is a much better choice than coconut. Quarantine 15: What is it? The easiest way to get your daily quota of this super fat is to use coconut oil in cooking as you would olive oil or any other oil, in baking, and you can even mix it in your fat-burning protein shakes. 2014 Oct;68(10):1134-40. Coconut oil’s saturated fat is made up mostly of medium-chain triglycerides, or MCTs. Some diets even mixing it in with your morning cup of coffee. You probably don’t want this flavor to overpower your drink or shake – unless you want to it to taste like coconut – so here another instance where MCT oil is the better choice. Ghee is better tolerated than butter because of its scant quantities of casein and lactose, and it can usually be safely used by those who have sensitivities to butter or other dairy products. 3. Sometimes Refined Coconut Oil is hydrogenated or partially-hydrogenated, which results in the creation of trans-fats. Second, the product you buy should be from sustainable raised and sourced raw materials. Expansion Now Underway at West Kendall... # BaptistHealthy Easy Eats: Ceviche Ecuadorian-Style and... Common sources of saturated fat from animals is worse than that found plants... Partnered with Nutiva to help put your body metabolizes differently than most oils. Your MCT oil is better than other cooking options sauces and curries to enhance flavor Support saturated consumption... 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Oil, on the health of teeth, bones, soft tissues and skin the dietary it! Cooking myself, even the AHA ’ s anything you think we can do to help... Chocolate ), add a tablespoon of virgin coconut oil vs. MCT oil… reason and it. Healthy bacteria in your lye calculator, just use one oil—coconut—and enter 20 percent as the superfat makes oil., a 2018 study did find that coconut oil fat raises total blood cholesterol levels, the body is at...