Tagged with 'coconut-oil'

Medium-chain triglycerides (MCT) are becoming really popular! But they're aren't new by any means. This type of fat has been used for years in hospitals around the country. MCT's are a form of saturated fat that are easily digested and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. MCTs are burned by the body for energy, or “fuel,” instead of being stored as fat.

MCTs are commonly missing from the diets of people who eat “standard Western” diets. This is because Americans have been led to believe all forms of saturated fats are bad for your health. This couldn’t be further from the truth.

In fact, recent research has shown a lot of evidence about the real truth regarding saturated fats. In fact, coconut oil (a good source of MCTs) does not increase heart disease risk. It will actually lower it. 

How To Use MCT oil?

Coffee

My favorite way…a morning “bulletproof coffee.” I add MCT oil and unsalted grass-fed butter to my coffee. The fat keeps me full, stabilizes my blood sugar, and gives me a mental boost. In fact, my mornings are the most productive time of my day. When making bulletproof coffee, I personally think it’s an absolute must to blend this mixture either with a blender or handheld frother. Blending will combine all the fats and makes the mixture creamy and frothy. In my opinion, this is one of the most delicious cups of coffee I’ve ever had.

Smoothie

A smoothie is a quick, easy way to consume a lot of nutrients in one meal. Many of those vitamins and minerals need fat to be absorbed by the body, and MCT is a great fat to use. I love this high protein, high fat smoothie because its low carb load doesn’t spike your blood sugar and leave you in an energy slump, which is common with fruit-loaded smoothies. (link to keto-approved green smoothie)

Salad Dressing

Because MCT oil doesn’t have much flavor, it makes a healthy base for a variety of salad dressing recipes. Simply substitute the EVOO in your favorite recipe, or use half EVOO/half MCT oil. Here are my two favorite homemade salad dressing recipes.

Mayonnaise

MCT oil makes a tasty Mayonnaise. Simply blend 1 large egg, ¾ cup EVOO, ¼ cup MCT oil, 2-3 teaspoons lemon or lime juice, and a pinch of salt.

Shaving Lotion

It makes an effective shaving lotion! Rub MCT oil directly onto your skin before shaving. It moisturizes and protects your skin, while softening hair.

During Exercise

MCT oil serves as an effective energy source while potentially sparing glycogen stores, because the MCTs are rapidly metabolized and converted to energy by your body.

Whatever way you choose, or create a way of your own, MCT oil is a healthy addition to your diet.

Kelly Harrington, MS, RDN

Registered Dietitian for Healthy Goods

Wondering how to choose the best coconut oil? Brush up on your terminology here.

Let ashwagandha shuttle you to dreamland. This root is a common ingredient in moon milk and is used by chefs all around the globe.

It's Raw. It's Vegan. It's bursting with health-promoting properties. Most of all, it's Delicious! This refreshing, chocolat-ey dessert contains ashwagandha, maca, raw chocolate and other healthy ingredients. 

This coconut-based DIY recipe not only exfoliates, but leaves your skin feeling silky soft, plus you feel a burst of alertness from the peppermint scent. Coconut oil is a very light moisturizer and sinks into the skin quickly, which appeals to a lot of people. 

DIY Recipe

1/3 cup coconut sugar or white cane sugar

1/3 cup turbinado sugar

4 to 5 Tbsp coconut oil

5 drops peppermint essential oil

Mix all ingredients in a bowl until combined. Once in the shower, massage the mixture in circular motions along arms and legs, focusing on knees and elbows. Avoid your feet so things don’t get slippery.

Enjoy!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

Article courtesy of Dr. Oz The Good Life

Coconut oil is a hot topic, which prompted me to do some digging. As I gathered the facts about coconut oil’s health claims, I found it daunting because it seems half the information I read is pro-coconut oil and the other half is anti-coconut oil. This obviously makes it difficult to draw a conclusion on whether or not to incorporate it into your diet.

Back in the day when I went through my nutrition training, coconut oil was a heart-health “no-no” thanks to its 90% saturated fat content, which is a type of fat we’ve been told to avoid for decades. However, get this…it seems the claim to reduce dietary saturated fat to improve cardiovascular health may be incorrect. 

From what I’ve seen, recommendations to reduce saturated fat came from one study in 1958, which was potentially faulty, but the USDA went with it, the US dietary guidelines were established, and the recommendation snowballed from there. This probably explains why people on the Atkins’s diet don’t typically end up with high cholesterol levels. It seems sugars and starches are probably more to blame for heart issues than saturated fat. Crazy, huh?! I digress…back to coconut oil, but as you can see, fat may not be as “bad” as we were once taught.

How Medium-Chain Fatty Acids Effect Our Health (Lauric Acid in Coconut)

There are different types of saturated fat: short-chain, medium-chain, and long-chain fatty acids. Of the fat in coconut oil, 65% is medium-chain fatty acids, and this fat is metabolized differently than long-chain fatty acids. Medium chain fatty acids are absorbed and shuttled directly to the liver, where they are oxidized (burned) for energy. Medium-chain fatty acids help lower the risk of both atherosclerosis and heart disease. It is primarily due to the medium-chain fatty acids in coconut oil that makes it so special and so beneficial.

Half of the medium-chain fatty acids found in a coconut is Lauric acid, which appears to have antiviral and antifungal properties, and support immune function. Lauric acid is actually present in breast milk; infants convert it to a substance called monolaurin that protects them from infections.  

Cooking With Coconut Oil and Other Fats

For those who avoid animal products, such as vegetarians or vegans, coconut oil is a great option.

I suggest continuing to use a variety of fats as part of a healthy diet, but in limited portions. Too much of any fat in the diet, regardless of the type, can cause weight gain and contribute to diabetes and heart disease. One tablespoon of coconut oil contains 117 calories, 14 grams of fat, 12 grams of saturated fat, and no vitamins or minerals.

The cooking fats I recommend are coconut oil, organic pasture butter, ghee (clarified butter), avocado oil and grapeseed oil. I especially recommend using pasture butter with kids because it is a great source of conjugated linoleic acid (CLA), which contains omega-3 fats and is anti-cancer, anti-inflammatory, and pro-muscle building.

Smoke Point of Coconut Oil

For cooking, you want to use an oil with a higher smoke point. Smoke point is an important consideration if you’re planning to cook at high heat, such as when you’re frying or grilling. At an oil’s smoke point, nutrients are destroyed and potentially health-harming compounds are formed. Coconut oil has a decently high smoke point.

Coconut oil smoke point (virgin, unrefined)              350°F             177°C

Coconut oil smoke point (refined with stabilizers)     450°F             232°C

I will also point out, don’t confuse higher fat, nutrient rich diets with high fat, nutrient deprived diets. Eat the “real food” version of something. For example, meat from naturally fed animals vs. processed meat. Big difference!

To conclude, it seems the debate over coconut oil lies in a gray area, rather than black or white. As I mentioned previously, include a variety of fats as part of a healthy diet, and in limited quantities.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods