Not all saturated fats are created equal. Some saturated fats are of the “hydrogenated” variety (may sound familiar from reading food labels) and are chemically manipulated to improve shelf-life. Hydrogenated oils have been shown to be particularly inflammatory. One such example are the notorious trans fats. It is important to not vilify all saturated fats, however, because believe it or not, they are not all associated with heart disease.
Coconut oil may be saturated but contains naturally occurring medium chain triglycerides (MCT’s) that are smaller and more easily digested than the long chain triglycerides of vegetable and seed oils. MCT’s are used efficiently by the liver to be burned for sustained energy. Constituents in coconut have even been shown to boost metabolism, lowering the risk of obesity and increasing lean muscle.
Some South Pacific populations eat a diet heavily based in coconut oil and because of this their diets have the highest saturated fat content worldwide. Interestingly, the incidence of heart disease in these populations is nearly unheard of.
Coconut oil contains lauric acid, a saturated fatty acid that has been proven to be a power player in its antiviral, antimicrobial, antifungal, and antioxidant properties. Lauric acid has also been found to inhibit inflammation specifically related to the formation of blood clots, the cause of many cardiovascular injuries.
So don’t be afraid to cook and bake with coconut oil. It has a higher smoke point than most olive oil, meaning it is safer to cook with at slightly higher temperatures, as harmful free radicals are less likely to be released with the heat. When purchasing coconut oil, it is essential to look for organic, extra virgin, that has not been refined or hydrogenated.
Happy cooking and baking!
References
Henry, G.E., et al., (2002). Antioxidant and cyclooxygenase activities of fatty acids found in foods. J Agri Food Chem 10;50(8):2231-4.
Prior IA, et al., (1981). Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: The Pukapuka and Tokelau Island studies, American Journal of Clinical Nutrition. 34:1552-1561
Scalfi L., et al., (1991). Postprandial thermogenesis in lean and obese subjects after meals supplemented with medium-chain and long-chain triglycerides, American Journal of Clinical Nutrition. 53(5):1130-3.