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Coconut oil: The facts behind 'pure poison' claim

Limiting coconut oil use

You don't have to absolutely avoid coconut oil, but rather limit the use of it or replace it.

The American Heart Association advocates replacing coconut oil with "healthy fats" such as polyunsaturated fats and monounsaturated fats, like those found in canola and olive oils, avocados and fatty fish.

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Coconut oil: The facts behind 'pure poison' claim

Coconut oil: The facts behind 'pure poison' claim

https://edition.cnn.com/2018/08/22/health/coconut-oil-pure-poison/index.html

edition.cnn.com

5

Key Ideas

No clear benefits of coconut oil

There are many claims being made about coconut oil being some kind of superfood, wonderful for lots of different things, but we really don't have any evidence of long-term health benefits.

Better on the skin that in your food

Health organizations tend to discourage the use of coconut oil.

The American Heart Association says it's better on your skin than in your food, and it recommends that no more than 5% or 6% of your daily calories come from saturated on - 13 grams per day. 

Limiting coconut oil use

You don't have to absolutely avoid coconut oil, but rather limit the use of it or replace it.

The American Heart Association advocates replacing coconut oil with "healthy fats" such as polyunsaturated fats and monounsaturated fats, like those found in canola and olive oils, avocados and fatty fish.

Coconut oil and cholesterol

In relation to cholesterol: 

  • Coconut oil increases LDL cholesterol, the "bad" cholesterol, which has been associated with increased risk of heart disease.
  • Coconut oil also raises HDL, the "good" cholesterol, especially when replacing carbohydrates in the diet.

Coconut oil is calorie-dense

It is more than 80% saturated fat. And just one tablespoon has 120 calories. 

About the same as a large apple or four cups of air-popped popcorn.

This means that consuming large amounts without reducing other calorie sources can lead to weight gain.

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The Mediterranean Diet

The diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. 

It features fish and poultry—lean sources of protein—over red meat. 

Red win...

Research suggests these benefits:
  • Improved weight loss
  • Better control of blood glucose (sugar) levels
  • Reduced risk of depression
  • Associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease
How to change over to a Mediterranean Diet

Start small. Follow the strategies below, and make it a habit.

  1. Switch up your oil to extra-virgin olive oil, which is rich in monounsaturated fatty acids. Drizzle it on finished dishes like fish or chicken to boost flavor.
  2. Eat More fatty fish like salmon, sardines, and mackerel. 
  3. Eat veggies all day long.
  4. Phase in "real" whole grains that are still in their “whole” form and haven’t been refined.
  5. Snack on nuts, like almonds, cashews, or pistachios. 
  6. Enjoy Fruit for dessert. Also keep fresh fruit visible at home to snack on.
  7. Sip (a little) wine.
  8. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you’re eating.
Food cravings

They are an intense desire for a specific food. This desire can seem uncontrollable, and the person's hunger may not be satisfied until they get that particular food. We usually feel cr...

What causes food cravings
  • An imbalance or changes in hormones
  • Emotional issues (eating for comfort)
  • Nutritional deficiencies
  • Dehydration 
How to reduce cravings
  • Lower stress levels: stress promotes cravings for comfort foods.
  • Drink plenty of water: Dehydration manifests itself as hunger, so when you get a craving, drink water.
  • Get enough sleep: not getting enough sleep alters the hormonal balance.
  • Eat enough protein.
  • Avoid hunger: under-eating can make food cravings worse.
The Paleo Diet

The Paleo Diet is an effort to go back to eating how we’re biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately.

Lose weight on the Paleo Diet
  1. Eat fewer calories than you burn every day.
  2. Eat mostly real food if you want to be healthy.
  3. Do those two things consistently for a decade to KEEP the weight off.

When you only eat real food and avoid all unhealthy food, you’re more likely than not going to run a caloric deficit – and thus lose weight.

Eat the following:
  • Meat – GRASS-FED, not grain-fed. 
  • Fowl – Chicken, duck, hen, turkey.
  • Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
  • Eggs – Omega-3 enriched cage free eggs.
  • Vegetables – As long as they’re not deep-fried, eat as many as you want.
  • Oils – Olive oil, coconut oil, avocado oil – think natural.
  • Fruits – Fruits have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
  • Nuts – High in calories, so they’re good for a snack only.
  • Tubers – Sweet potatoes and yams. Higher in calories and carbs.

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