Coconut oil is often advertised as a way to shed weight. While the claims of coconut oil’s benefits sound attractive, the evidence isn’t as evident. Certain studies have looked into the effects of coconut oil on weight loss, however, the results vary. Certain studies have shown an improvement in BMI (BMI) also known as waist circumference. Other studies haven’t.
A majority of research studies have been short-term. It’s important to keep in mind that the best-designed studies have looked at coconut oil as part of a low-calorie diet as well as exercise. There is no evidence to suggest that coconut oil can have an effect that is beneficial to weight loss if you just include it in your diet routine.
Coconut oil is derived in the form of dry fruit (nut) that is a part of coconut palm trees. Although it’s commonly described as oil, it’s actually liquid that is at room temperature and which is closer to the texture and consistency feel of shortening that is made of vegetables. Coconut oil is close to 100% fat, and 82 and 92 percent of saturated fat. One tablespoon of coconut oil contains 11 grams of saturated fat.
The fats in all of them are not the same
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The fats that are classified are either unsaturated or saturated. Unsaturated fats may also be classified into short-medium or long-chain acids. These types of fats have different impacts on the body. Contrary to long-chain fatty acids, medium-chain acid fats are absorbed into the bloodstream. They don’t result in an increase in cholesterol levels in the same manner that long-chain fats do. Furthermore, they aren’t thought to accumulate in the fat tissues in the same way as long-chain fats.
Coconut oil is sought-after due to the fact that it is medium-chain as well as long-chain fats. The primary component is lauric acid. In terms of its structure and function, lauric acid is located in the middle and performs certain functions similar to medium-chain fatty acids and in other ways, it behaves like an extended chain fatty acid.
Many studies of the medium-chain fatty acids, as well as their effects on health, were conducted with manufactured oils that are derived from coconut oil as well as various plant oils which don’t include lauric acids. It is important not to make conclusions about the benefits of coconut oil-based only on research conducted using oils called medium-chain triglycerides (MCT) oil.
Other research results
Researchers have also examined the impact that coconut oil can have on the levels of cholesterol in the blood. It is thought that coconut oil helps some to increase the lower-density lipoprotein (LDL) cholesterol which is often referred to as the “bad” cholesterol — however, not as much as products that are high in long-chain fats, such as dairy and meat that are full of fat. A handful of studies have proven that coconut oil may increase cholesterol levels in high-density lipoprotein (HDL) cholesterol, which is cholesterol that is known as the “good” cholesterol — but whether it has an effect positive on heart disease isn’t certain.
The entire body of studies on the effects of diet fats suggests the use of unsaturated fats like olives, canola, and sunflower oil, instead of coconut oil saturated with saturated fats or coconut oil to aid in weight loss and reduction of cardiovascular risk elements.
Coconut oil is also a source of calories in your meals. It’s about 120 calories for the spoonful of coconut oil, which is why it’s unlikely to aid in losing weight if you don’t follow a calorie-controlled diet as well as regular exercise.
The most important thing is the bottom line
The research into the possible benefits of coconut oil has raised important questions, however, it’s too early to make any conclusive conclusions. Further research is needed, with larger study groups, as long-term follow-up studies to understand the effect coconut oil effects have on blood cholesterol as well as other risk factors that contribute to cardiovascular diseases. The results will need to be compared with the complete collection of information on nutrition and health.
While using coconut oil in moderation will not cause a negative impact on the body’s system, it’s not going to help you lose weight either. If you love the flavor of coconut oil, be sure you use it moderately as part of a balanced diet. For a long-lasting and sustainable loss of weight, follow the fundamentals of regular physical activity, and a balanced, calorie-controlled diet that is high in fruits, vegetables, and other plants.