There are many myths associated with eating coconut oil, from the fact that it is more “dietary” (due to its content of short-chain fatty acids) to the fact that its use does not affect cholesterol levels.
Unfortunately, scientific studies in recent years have cast doubt on these assumptions by monitoring the health of people who have consumed coconut oil for several months. But is it possible to fry food in this oil – and can it carry health benefits?
Coconut oil – why is it unique?
The key difference between coconut oil and any other animal and vegetable fats is the profile of its fatty acids. Just as carbohydrates are simple and complex, oil-forming fatty acids also differ in their chemical structure.
The main type of fatty acid in coconut oil (about 50%) is lauric acid – having 12 carbon atoms and is related to fatty acids with a medium chain length. It is also found in coconut milk, bay oil, and palm tree seeds (not to be confused with palm oil).
Among other things, lauric acid is found in human breast milk (about 6% of total fat), as well as in cow and goat milk (3% of fat). In other food sources, it either does not occur or is contained in significantly smaller quantities (fractions of a percent).
Fat profile
Fatty acids with 6 to 12 carbon atoms are classified as medium chain length. In English, they are referred to as MCT (medium-chain triglycerides).
Coconut oil contains about 65% of these fatty acids, while most other oils and fats predominantly contain longer fatty acids with 14, 16, 18, or more carbon atoms.
Fatty acids in coconut oil:
- Caprylic (8 carbon atoms) – 7%
- Capric (10 atoms) – 8%
- Lauric (12 atoms) – 48%
- Myristic (14 atoms) – 16%
- Palmitic (16 atoms) – 9.5%
- Oleic (18 atoms) – 6.5%
- Others – 5%
How does it affect our bodies?
There is a hypothesis that medium-chain fatty acids are more quickly and easily absorbed by the body, without requiring the action of digestive enzymes in the stomach.
Unfortunately, studies have not been able to support this claim – in particular, coconut oil has no effect on the deterioration/improvement of metabolic parameters and fatty acid metabolism.
Effect on cholesterol levels
In fact, the uniqueness of coconut oil forces us to completely reconsider the usual division of fats into “harmful” saturated and “healthy” unsaturated fats. While most of the fatty acids found in coconut are saturated, their effects differ from those of animal saturated fats.
Studies show that eating coconut oil raises blood levels of “bad” cholesterol significantly less than butter – and coconut oil works similarly to olive oil, which is completely unsaturated.
In addition, compared to olive oil, coconut oil has a better effect on increasing “good” cholesterol in the blood (whereas butter does not have such properties).
Recommended daily value
In the explanatory notes, the researchers make a reservation – despite all the advantages of coconut oil, it still consists mainly of saturated fats.
Since proper nutrition involves controlling the amount of saturated fat in the diet – at the risk of developing cardiovascular diseases, they should be limited to 6-10% of total calories.
Considering a 2,000-calorie diet, saturated fat should be in the order of 120-200 kcal – or no more than 13-20 grams of coconut oil daily.
Can you fry using coconut oil?
Coconut oil is traditionally used for frying in many South Asian countries. Although it has a characteristic sweet taste and smell, this is seen as an advantage, not a disadvantage.
Stewed vegetables, chicken curry, or meat in sweet and sour sauce cooked on it have a unique aroma that repeats the taste of Thai food.
Unlike many vegetable fats, coconut oil can withstand fairly high temperatures (around 180°C), making it ideal for sautéing vegetables or meats.
Refined or unrefined?
It is important to understand that refining involves filtering and removing impurities from the composition – that is, refined coconut oil is cleaned of smell and color.
At the same time, no “dangerous” substances should appear in oils during refining – from the point of view of the nutritional profile, they should have identical properties.
Despite this, studies show that refined coconut oil is less effective at improving “good” cholesterol—but still better than other vegetable oils.
Due to its unique composition, coconut oil is causing a complete rethinking of the theory of the effect of saturated fat on raising blood cholesterol – but its health benefits are still in question. Apparently, it cannot be considered “dietary” or improves metabolism.