7 Health Reasons to Include Coconut Oil in Your Daily Diet
By Jacky Miller
Coconut oil is the extracted oil from coconut, the fruit of the coconut tree that's well-known for growing in tropical areas. It's also an outrageously popular topic among social media and health outlets in recent years.
Typically coconut oil is refined, bleached and deodorized using high heat. The bleach filters the oil to eliminate any impurities and sodium hydroxide is used as a preservative and to get rid of excess fatty acids. Coconut oil typically has a long shelf life because its high saturated fat content prevents oxidation.
Coconut oil is the topic of hot debate, typically known for being fairly high in saturated fats. This can put it off-limits for some people trying to consume a low-fat diet plan. However, the benefits of coconut oil span much further than the detrimental effects of its saturated fat content and not just in the digestive tract. It can be used in lots of different ways.
In addition to being consumed as part of the diet, coconut oil can also be applied for health benefits in a lot of different ways. It can be used topically, as a lotion, melted and inhaled as a vapor solution or used as shampoo.
Coconut oil is made by compressing the fats out of the white part of coconut flesh. Its reputation for being high in saturated fat is not unjustified—around 84 percent of the calories in coconut oil are from saturated fat. This is incredibly high when compared to another organic oil like olive oil, which only contains 14 percent saturated fat. Even butter contains just more than 60 percent saturated fat.
How Can a Food High in Saturated Fat Be Healthy?
Coconut oil has been studied for its effects on preventing Alzheimer's, heart disease, cholesterol buildup and blood pressure. It's been studied for its ability to prevent kidney disease and inflammation and for its defensive capabilities at fighting the development of cancer. How can one food—a food high in saturated fat, no less—be responsible for so many amazing health benefits?
First, coconut oil's saturated fats are mostly composed of medium-chain fatty acids. The most dangerous fatty acids are long-chain fatty acids. Certain types of long-chain fatty acids are known for contributing to heart disease, though some can be neutral. Most people consume far too many of the unhealthy long-chain fats and this is largely what leads to heart disease.
There are three main long-chain fatty acids: Myristic acid (coconut oil contains between 16 and 21 percent), palmitic acid and stearic acid. Myristic and palmitic acid have been shown to increase LDL cholesterol. LDL cholesterol is short for low-density lipoprotein cholesterol. LDL cholesterol is highly reactive and can oxidize easily, leading to heart disease, strokes and an increased chance of cancer.
Myristic acid was more potent in this regard and has a higher chance of increasing LDL cholesterol. Myristic acid is also rarely found in natural foods and is more likely to be obtained in junk food.
Stearic acid has been shown to actually help balance cholesterol levels and is the healthiest of the three long-chain fatty acids.
In comparison, coconut oil's primary fat constituents are medium-chain fatty acids, including lauric acid (45 to 52 percent), caprylic acid (5 to 10 percent) and capric acid (4 to 8 percent).
The most common medium-chain fat in coconut oil is lauric acid, making up almost 75 percent of coconut oil's fait content. Medium chain fatty acids are connected with a higher rate of weight loss; in fact, subjects in a study who replaced olive oil with coconut oil or palm oil were shown to lose weight at a much quicker rate. These medium-chain fatty acids have also been studied for their efficacy at treating Alzheimer's and helping the body absorb nutrients more efficiently.
The rest of coconut oil's fat composition is made up of a mixture of caproic acid, oleic acid, palmitoleic acid and linoleic acid. Most of these are short-chain fatty acids.
How Does Coconut Oil Improve My Diet?
Residents of the South Pacific, who get up to 60 percent of their total calories—not just their total fat—from the highly saturated fat that is coconut oil, are shown to have virtually non-existent rates of heart disease.
The particular types of saturated fats in coconut oil are proven to not only not damage your cardiovascular system but are proven to improve it. Regular intake of coconut oil can improve heart health, help you lose weight, boost your metabolism, give you short and long-lasting energy. Most of these benefits are due to lauric acid, one of the medium-chain fatty acids in coconut oil. Lauric acid is the fat that composes the most significant percentage of coconut oil's profile.
The body converts lauric acid into a new substance, known as monolaurin. This particular compound is an antiviral, anti-bacterial and immune-boosting substance. Being a fat itself, it can also attack lipid-coated bacteria and pathogens such as herpes and HIV, the flu (caused by the influenza virus), measles and lipid-based protozoa and bacteria.
Lauric acid is extremely effective at battling viruses and bacteria and coconut oil has more of it, gram for gram, than any other substance.
Health Benefits of Coconut Oil
Coconut oil's benefits can be experienced by using coconut oil as a topical lotion, a food additive or even a vapor rub. Here are the top health benefits and the best ways to receive them.
1. Coconut Oil Helps Fight Diabetes
The human body typically makes use of medium-chain fatty acids, like the ones in coconut oil, by sending them to your liver for energy production. Since coconut oil is extremely high in medium-chain fat content, it's a great source of energy.
The energy coconut oil provides is instant due to the quick metabolization of fats, which is usually only provided by carbohydrates. The most important difference between the fats in coconut oil and carbs? Coconut oil doesn't cause a blood sugar spike or tax your body of insulin. You get all the energy from a burst of carbohydrates, but don't have to deal with the dangerous after-effects that come alongside excessive carbohydrate or sugar consumption.
Diabetes is caused, among other things, by the body developing insulin sensitivity. This comes by frequent and repeated blood sugar spikes. Insulin is the body's hormone that regulates the production of glucose (sugar) and the conversion of carbohydrates into sugar and energy. With a high carbohydrate diet comes an excessive release of insulin and with that, the body develops a sensitivity. People develop insulin sensitivity when they become dependent on large doses of carbohydrates for energy.
A quick-acting, long-lasting energy source that doesn't cause a blood sugar spike is extremely useful for diabetics and health-conscious individuals who want to avoid diabetes. Coconut oil has been shown to minimize weight gain in people with diabetes and pre-diabetics. This is very helpful at preventing diabetes from reaching type-2 stage.
2. Coconut Oil is a Great Fighter Against Cardiovascular Disease
Diabetes isn't the only blood-related illness that coconut oil fights. It has been shown in multiple clinical trials to combat a number of cardiovascular diseases, to limit heart attacks and strokes and help manage cholesterol.
Managing cholesterol is, alone, a huge improvement towards preventing heart disease. Coconut oil has a few other tricks up its sleeve though.
The nutritional profile of coconut oil helps the body form fewer blood clots, lowers the risk of developing free radicals and keeps higher reserves of antioxidants in cells. Free radicals are "rogue" atoms that are missing an electron in their outermost shell. These electrons compensate by stealing an electron from a neighboring atom and when uncontrolled, create a chain reaction of electron-theft. Each stolen electron creates an unstable atom which can spread and lead to cancer.
Many heart diseases are caused by atherosclerosis, the hardening of the arteries. This is caused by excess of plaque in the arteries, which can be caused by a variety of things: toxins, viral or bacterial infections, free radicals.
Much like blood will clot to heal wounds on the outer layer of skin, it sends platelets to heal wounds affecting the cardiovascular system itself. Platelets are proteins that stick together and stick to damaged tissue. They act similar to a bandaid for the cardiac system. The combination of platelets, minerals, cholesterol and scarred tissue build up in the body and can eventually harden, leading to potentially deadly disease.
Having effective systems to produce enough platelets is important. If your body cannot properly bandage an internal injury, your veins will produce too much scar tissue.
3. Coconut Oil is Great at Lowering Cholesterol
In one study on coconut oil's effect on cholesterol, 40 subjects were given either two tablespoons of coconut oil or two tablespoons of soybean oil daily for 12 weeks. The group taking soybean oil saw an increase in LDL cholesterol (not the kind you want) and a decrease in HDL cholesterol, whereas the coconut oil group saw only an increase in HDL.
HDL cholesterol can help the body wipe out LDL cholesterol. Since HDL (high density lipoprotein) cholesterol, as its name indicates, is dense, it can sweep LDL cholesterol off the walls of veins and arteries. This prevents excess cholesterol from building up, which is one of the biggest causes of cardiovascular disease.
Typhoon Molave is expected to make landfall in Vietnam on Wednesday with 90 mph winds and heavy rainfall that could lead to flooding and landslides, according to the U.S. Embassy and U.S. Consulate in Ho Chi Minh City. To prepare for the powerful storm that already tore through the Philippines, Vietnam is making plans to evacuate nearly 1.3 million people along the central coast, as Reuters reported.
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A stretch of coastline in the Philippine capital, Manila has received backlash from environmentalists. The heavily polluted Manila Bay area, which had been slated for cleanup, has become the site of a controversial 500-meter (1,600-foot) stretch of white sand beach.
Sand Makeup Crucial for Ecosystems<p>While UNEP/GRID-Geneva generally supports finding <a href="https://www.dw.com/en/not-enough-sand-for-construction-industry-despite-abundance/a-49342942" target="_blank" rel="noopener noreferrer">alternative sources of sand</a> so as not to disrupt ecosystems in rivers and oceans when extracting them, Vander Velpen stressed it was vital to use sand which closely matches the makeup of the native sand to protect beach fauna.</p><p>"If you change the core characteristics of the native sand, the original sand, you need to do an environmental impact assessment (EIA) to find out how it's going to impact the ecosystem and nearby ecosystems," he told DW.</p><p>But according to Torres, such an assessment was not done in Manila.</p>
Beautification Stunt Instead of Proper Cleanup?<p>Manila Bay's waters are heavily polluted by oil and trash from nearby residential areas and ports. A huge "No swimming" sign warns visitors to stay away from the ocean.</p><p>Philippines' <a href="https://denr.gov.ph/index.php/priority-programs/manila-bay-clean-up/25-priority-programs/1825-frequently-ask-questions-faqs-on-the-dolomite-and-the-beach-nourishment-project" target="_blank">Department of Environment and Natural Resources (DENR)</a> has denied dolomite sand poses any risk to human health and the ecosystem.</p><p>However, scientists of the University of the Philippines have come forward disputing the DENR's claims. A <a href="https://biology.science.upd.edu.ph/index.php/ib-statement-regarding-dolomite-in-manila-bay/" target="_blank" rel="noopener noreferrer">statement by the Institute of Biology</a> said that using crushed dolomite did not address any of the rehabilitation phases and instead was "even more detrimental to the existing biodiversity as well as the communities in the area," pointing to the case of water birds. "The dumping of dolomite in Manila Bay has effectively covered part of the intertidal area used by the birds thereby reducing their habitat."</p><p>At peak migration season, Manila Bay is home to 90 aquatic bird species, including species of international conservation concern that are facing a very high extinction risk in the wild. </p><p>Authorities should focus on protecting and conserving biodiversity, the Institute of Biology added. "Rehabilitating mangroves is an example of a nature-based solution that is cheaper and more cost-effective than the dolomite dumping project," the scientists said.</p><p>Moreover, <a href="http://www.msi.upd.edu.ph/" target="_blank" rel="noopener noreferrer">the Marine Science Institute</a> has warned that prolonged inhalation of finer dust particles of dolomite could "cause chronic health effects," leading to discomfort in the chest, shortness of breath and coughing.</p><p>They also warned dolomite sand grains would erode during storms and be carried out to sea, essentially being washed away.</p>
Rehabilitation vs. Reclamation<p>Environmentalists say covering up the beach doesn't address the real issues of the bay. Torres and others believe the best way to clean up Manila Bay is not to add anything, but rather remove trash and pollution.</p><p>"There have been studies saying much of the waste comes from already collected waste — so these are open dump sites along the coast that get washed up because of the rain," Torres said.</p><p>She criticized the authorities for continuing to push reclamation projects she says are at odds with each other. These projects will affect large areas of mangrove forests, she said, and experts warn that this, in turn, exacerbates coastal erosion.</p><p>"If you've removed the areas that helped trap the sand, like mangrove forests, then the likelihood increases that you will have to nourish a beach. Same as building right up to the waterfront," said Vander Velpen of UNEP/GRID-Geneva.</p>
Plenty of Sand in the Sea?<p>The question of Manila's contentious white beach echoes larger questions about sand mining worldwide. <a href="https://unepgrid.ch/storage/app/media/documents/Sand_and_sustainability_UNEP_2019.pdf" target="_blank">Global sand consumption has tripled</a> over the past two decades, UNEP/GRID-Geneva has found. A huge chunk of it is now taken up by construction.</p><p>"Many operate on the assumption that natural sand is endless in its supply," said Vander Velpen.</p><p>Sand scarcity is a concern shared by Stefan Schimmels of <a href="https://www.fzk.uni-hannover.de/fzk_start.html?&L=1" target="_blank">Forschungszentrum Küste</a> who's done extensive research on shore nourishment to stop coastal erosion. And as climate change and rising sea levels are threatening coasts, demand for sand will grow even more.</p><p>A large study, the <a href="http://www.stencil-project.de/wp-content/uploads/2019/10/STENCIL_SWOT_Analyse_191026.pdf" target="_blank">Strategies and Tools for Environment-Friendly Shore Nourishments as Climate Change Impact Low-Regret Measures (STENCIL project)</a>, focused on the German island of Sylt, a popular vacation spot.</p><p>About 1 million cubic meter of sand per year is used to maintain the coastal area of Sylt, STENCIL project head Schimmels said. That's about 100 million 10-liter buckets of sand.</p><p>When sand was extracted off the coast of Sylt, underwater craters were formed. "You can still detect these craters even decades later," Schimmels told DW.</p><p>"Also when you add a couple of meters sand onto the beach — you essentially bury all things that do creep and fly," he said. "How quickly will they recover?" Schimmels said more research was needed as there was still too little known about long-term effects on the environment. </p>
Criticism Piling Up<p>As for Manila's artificial white sand, it looks like some might have already been blown away by a recent storm. DENR claims it wasn't washed away, but said that grayish sand, stones and other material had simply piled up over the dolomite sand. People in Manila have tweeted photos showing how the storm has ravaged the beach. </p>
<div id="adc0b" class="rm-shortcode" data-rm-shortcode-id="98f9390db6bb81cb421aaf0bb9d9a6fb"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1318816633280851969" data-partner="rebelmouse"><div style="margin:1em 0">Exactly one month after giving excited netizen a glimpse of Manila Bay white sands, look what happened now after ju… https://t.co/X0Z9i0bPB0</div> — M*A*S*H (@M*A*S*H)<a href="https://twitter.com/Magtira_Matibay/statuses/1318816633280851969">1603265362.0</a></blockquote></div><p>Authorities have been called tone-deaf for spending around 389 million pesos ($8 million) on a beach nourishment project in the middle of a raging pandemic.</p><p>An image of cake iced with the words "It really hurts - that's [worth] 389 million pesos?" has since gone viral.</p>
<div class="rm-shortcode" data-rm-shortcode-id="4387aad52ea316e4db7330052318ca2f"><div class="fb-post" data-href="https://www.facebook.com/theweekendpatisserie/posts/144564207350008"></div></div><p>"It's just a waste of precious resources," Torres said. </p><p>The environmental activist now also worries that she might be labeled a terrorist for speaking out under the <a href="https://www.dw.com/en/philippine-anti-terrorism-law-triggers-fear-of-massive-rights-abuses/a-53732140" target="_blank" rel="noopener noreferrer">Philippines' controversial new anti-terrorism law</a>. She says she could be arrested for inciting fear when talking about environmental dangers.</p>
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