Coconut oil has been a paleo and keto darling, hailed as a superfood that offers numerous health benefits. Is it truly the product to be used, however? While having its loyal adherents, authorities remain in debate. Let us examine its positives, negatives, and what science says regarding coconut oil in keto and paleo diets.
What Makes Coconut Oil Special?
Coconut oil contains saturated fats, namely medium-chain triglycerides (MCTs), which are easily absorbed and metabolized into energy. This renders it a popular option for those on a ketogenic diet, where fats are used as the primary fuel source.
Dr. Mary Enig, a well-known nutritionist and lipid researcher, explains:
“Medium-chain triglycerides in coconut oil can be readily metabolized, providing a effective source of energy without the need for insulin.”
1. Coconut Oil and Ketosis
For ketogenic dieters, coconut oil is particularly beneficial as it causes the production of ketones. Ketones are a secondary source of energy for the brain and the body when there is a shortage of carbohydrates.
- MCTs increase ketone levels, and therefore, it is easier for ketogenic dieters to remain in the state of ketosis.
- According to studies, MCTs can enhance clarity of mind and focus, making coconut oil highly favored by individuals utilizing low-carb diets.
2. Coconut Oil in Paleo Nutrition
The paleo diet focuses on whole, unprocessed foods, and coconut oil fits into this philosophy perfectly. It is naturally extracted without refining and is therefore a pure and minimally processed fat source.
- Anti-inflammatory Properties: Antioxidants in coconut oil have been demonstrated in some research to reduce inflammation.
- Supports Digestive Health: Lauric acid in coconut oil contains antimicrobial properties that can ward off harmful bacteria and support gut health.
Potential Downsides of Coconut Oil
While it is beneficial, coconut oil has made the controversy list due to the high saturated fats content. Excessive consumption would increase the level of LDL cholesterol, which will impact heart health, some claimed.
As expressed by Dr. Walter Willett, a Harvard T.H. Chan School of Public Health professor:
“Even though coconut oil increases HDL (good) cholesterol, it also increases LDL (bad) cholesterol. Eat it in moderation as part of an overall balanced diet.”.
How to Use Coconut Oil Safely
- Moderation is key: Use 1-2 tablespoons daily as part of an overall healthy diet.
- Blend with other healthy fats: Mix coconut oil with olive oil, avocado oil, and nuts for a varied fat profile.
- Cook with it: Its high smoke point makes it ideal for frying and baking.
Conclusion: Should You Use Coconut Oil in Keto and Paleo?
Coconut oil offers numerous benefits for those following a keto or paleo diet, but it should not be viewed as a magic solution. When used in moderation alongside other nutrient-dense foods, it can be a valuable addition to a healthy lifestyle.
If you’re looking for high-quality coconut oil, check out our top recommendations on iHerb and make the most of this versatile superfood!
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