The Coconut Oil Craze – Should I Jump on the Bandwagon Too?

Yes you should (end of post).

But what exactly is it about coconut oil that makes it so healthy? And which type is best?

Let’s dive into some of the fascinating research and find out.

 

COCONUT OIL IS A SPECIAL KIND OF FAT

Coconut oil is fat and contains the same 9 calories per gram as other fats.

It is extracted from the “meat” of the coconut. Coconut oil is a white solid at room temperature and easily melts into a clear liquid on a hot day.

The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now.

And here’s why – Because not all calories or fats are created equal.

Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.

What makes MCTs unique is how your body metabolizes them; they’re easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they’re burned for fuel or converted into “ketones.”

This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.

 

COCONUT OIL MCTs MAY HELP WITH FAT LOSS

Coconut oil’s MCTs have been shown to have a few different fat loss benefits.

First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.

Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn; this happens when you compare the calories burned after eating the same amount of other fats.

In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%.

Third, some studies show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference”).

Just remember not to add coconut oil to your diet without reducing other fats and oils!

 

HOW MUCH COCONUT OIL SHOULD I EAT?

Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day.

You probably don’t need any more than that.

 

WHAT KIND OF COCONUT OIL IS BEST?

There are so many coconut oil options available in grocery stores these days that it can make it difficult to know which is best.

I recommend you stay away from “refined” ones, and opt for “virgin” coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process; this helps to preserve more of the oil’s natural health-promoting antioxidants.

Pro Tip: Always (and I mean ALWAYS) avoid “hydrogenated” coconut oil. It can be a health nightmare because it contains the infamous “trans fats.”

One thing you should also consider is that each oil has a specific high temperature that you should avoid surpassing (e.g. its “smoke point”). For virgin coconut oil, that temperature is 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.

 

CONCLUSION:

Substitute some of the fat you eat with virgin coconut oil; this may help you to lose weight and belly fat by naturally helping you to eat less, as well as slightly increasing your metabolism.

Oh, and it tastes great too!

 

RECIPE (Coconut Oil): Homemade Healthy Chocolate
Serves 12

INGREDIENTS

⅓ cup coconut oil, melted
1 cup cocoa/cacao powder
4 tablespoons maple syrup
2 dashes salt
4 tablespoons chopped cashews

INSTRUCTIONS

  1. Melt coconut oil, and whisk in maple syrup, salt, and cocoa/cacao powder until smooth.
  2. Stir in chopped cashews until evenly distributed.
  3. Pour into an ice cube tray and freeze.
  4. Store in fridge or freezer to avoid melting.

Serve & enjoy!

TIP: Substitute other seeds, chopped nuts, or dried fruit instead of the cashews if you wish.

Homemade Healthy Chocolate
 
Prep time
Cook time
Total time
 
Author:
Serves: 12
Ingredients
  • ⅓ cup coconut oil, melted
  • 1 cup cocoa/cacao powder
  • 4 tablespoons maple syrup
  • 2 dashes salt
  • 4 tablespoons chopped cashews
Instructions
  1. Melt coconut oil, and whisk in maple syrup, salt, and cocoa/cacao powder until smooth.
  2. Stir in chopped cashews until evenly distributed.
  3. Pour into an ice cube tray and freeze.
  4. Store in fridge or freezer to avoid melting.
  5. Serve & enjoy!
  6. Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the cashews if you wish.

 

References:

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/

https://authoritynutrition.com/coconut-oil-and-weight-loss/

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

http://www.precisionnutrition.com/encyclopedia/food/coconut-oil/

http://neurotrition.ca/blog/your-brain-coconut-oil

About Me


Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

The Culinary Nutrition Expert Program

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1 day ago

Tracy Houle Nutrition
Who says smoothies always have to be red or green, with the right ingredients, beige is ok too!😉
✨
Adding Fennel to your morning, or dinner smoothie is a great idea to soothe digestive troubles. It also helps relieve water retention and regulates female hormones. It’s a low calorie source of Vitamin C, dietary fibre, potassium and jam-packed with anti-inflammatory volatile oils!
🌟
Pineapple has very similar properties with its digestive aid, Bromelain, and is a good source of manganese, which boosts men’s fertility. 👶🏻
💫
I included banana for a sweet and creamy flavour, hemp seeds for protein, and my favourite vanilla flavoured fermented protein powder from Genuine Health I also used unsweetened coconut milk!🥥
⚡️
This is also a super-duper post workout smoothie!
💪
P.S. The kids had no idea fennel was in there!! 👦🏻👧🏻👦🏻 Everything completely masked the flavour! 👍
.
.
.
.
#paleo #paleogirl #fruit #fennel #deliciousfood #smoothie #fasting #kitchengoals #cleaneating #kids #getyourkidsonboard #guthealth #food52 #huffpostfood #realfood #fermentedproteinpowder #happy #mornings #wellnesscoach #yummy  @ Oakville, OntarioImage attachment

Who says smoothies always have to be red or green, with the right ingredients, beige is ok too!😉

Adding Fennel to your morning, or dinner smoothie is a great idea to soothe digestive troubles. It also helps relieve water retention and regulates female hormones. It’s a low calorie source of Vitamin C, dietary fibre, potassium and jam-packed with anti-inflammatory volatile oils!
🌟
Pineapple has very similar properties with its digestive aid, Bromelain, and is a good source of manganese, which boosts men’s fertility. 👶🏻
💫
I included banana for a sweet and creamy flavour, hemp seeds for protein, and my favourite vanilla flavoured fermented protein powder from Genuine Health I also used unsweetened coconut milk!🥥
⚡️
This is also a super-duper post workout smoothie!
💪
P.S. The kids had no idea fennel was in there!! 👦🏻👧🏻👦🏻 Everything completely masked the flavour! 👍
.
.
.
.
#paleo #paleogirl #fruit #fennel #deliciousfood #smoothie #fasting #kitchengoals #cleaneating #kids #getyourkidsonboard #guthealth #food52 #huffpostfood #realfood #fermentedproteinpowder #happy #mornings #wellnesscoach #yummy @ Oakville, Ontario
... See MoreSee Less

I had an epic day with boy today!! Girl and boy 2 #birdbox were at school 🏫 😉...couldn’t resist 🤷🏻‍♀️
👦🏻
First, we finished making this full flavoured chicken bone broth because when the kids get back to school is when the real healing begins, so why not boost it with liquid gold!
😉😆
Let me tell you what else my 12-year-old got up to on his last vacation day, and if it’s sounds like I’m bragging, it’s because I am.
🧚🏻‍♂️🌈🦄
He changed his bed sheets, washed his sheets, washed his laundry, folded and put it all away, did about an hour of homework review, and then hit the grocery store with me, got his own cart and went around the store collecting my short list of about 10 things, by himself - you’re welcome future wife!
🧘🏻‍♀️
Back to bone broth:
Use it to treat
• leaky gut syndrome
• overcome food intolerances & allergies
• Improve joint health
• Reduce cellulite 🤯 (thanks to the collagen)
• Boost your immune system!
😷
RECIPE
whole chicken carcass
3 celery stalks, chopped
3 carrots, chopped
1 Onion, chopped or quartered
5 garlic cloves, peel on and smashed
1 teaspoon Himalayan salt
INSTRUCTIONS
1. Place all ingredients in an 8-quart slow cooker
2. Add water to fill
3. Simmer for 24-48 hours
4. Remove from heat and allow to cool slightly. 
5. Discard solids, skim fat, and strain into mason jars or bowl.
6. Let stock cool to room temperature, cover and chill.
*Use within a week or store in freezer up to 3 months
.
.
.
.
#cleaneating #bonebroth #collagen #skincare #glow #immunityboost #kidslearnfast #boysandgirls #family #guthealth #glutenfree #lifestyle #digestivehealth #holistic #oakville #getyourkidsonboard #delicious

I had an epic day with boy today!! Girl and boy 2 #birdbox were at school 🏫 😉...couldn’t resist 🤷🏻‍♀️
👦🏻
First, we finished making this full flavoured chicken bone broth because when the kids get back to school is when the real healing begins, so why not boost it with liquid gold!
😉😆
Let me tell you what else my 12-year-old got up to on his last vacation day, and if it’s sounds like I’m bragging, it’s because I am.
🧚🏻‍♂️🌈🦄
He changed his bed sheets, washed his sheets, washed his laundry, folded and put it all away, did about an hour of homework review, and then hit the grocery store with me, got his own cart and went around the store collecting my short list of about 10 things, by himself - you’re welcome future wife!
🧘🏻‍♀️
Back to bone broth:
Use it to treat
• leaky gut syndrome
• overcome food intolerances & allergies
• Improve joint health
• Reduce cellulite 🤯 (thanks to the collagen)
• Boost your immune system!
😷
RECIPE
whole chicken carcass
3 celery stalks, chopped
3 carrots, chopped
1 Onion, chopped or quartered
5 garlic cloves, peel on and smashed
1 teaspoon Himalayan salt
INSTRUCTIONS
1. Place all ingredients in an 8-quart slow cooker
2. Add water to fill
3. Simmer for 24-48 hours
4. Remove from heat and allow to cool slightly.
5. Discard solids, skim fat, and strain into mason jars or bowl.
6. Let stock cool to room temperature, cover and chill.
*Use within a week or store in freezer up to 3 months
.
.
.
.
#cleaneating #bonebroth #collagen #skincare #glow #immunityboost #kidslearnfast #boysandgirls #family #guthealth #glutenfree #lifestyle #digestivehealth #holistic #oakville #getyourkidsonboard #delicious
... See MoreSee Less

 

Comment on Facebook

So delicious

I knew I always liked Dante, what a kid Going to go try the broth recipe out

2 weeks ago

Tracy Houle Nutrition
I love Canada, but I was made for the ocean air, sandy beach, and palm trees. 
🏝
Nothing beats spending the last day of 2018 without a care in the world!
😎
Wishing everyone a happy, healthy, and prosperous new year!🎆
🥳
#beachlife🌴 #reef #vitaminsea #familygoals #staycation #celebrate #oceanside #livenow #inthemoment
 @ The Reef at Atlantis in the BahamasImage attachmentImage attachment

I love Canada, but I was made for the ocean air, sandy beach, and palm trees.
🏝
Nothing beats spending the last day of 2018 without a care in the world!
😎
Wishing everyone a happy, healthy, and prosperous new year!🎆
🥳
#beachlife🌴 #reef #vitaminsea #familygoals #staycation #celebrate #oceanside #livenow #inthemoment
@ The Reef at Atlantis in the Bahamas
... See MoreSee Less

 

Comment on Facebook

Happy New Year 🥳

Very nice pictures I love the red sea and the ocean! Enjoy !

Happy new year guys ! Enjoy the sun !

Happy new year!! Love Atlantis.

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