The lauric acid in coconut oil has been studied for its antimicrobial and antibacterial effects against Staphylococcus aureus, Streptococcus mutans, Streptococcus pyogenes, Escherichia coli, and Helicobacter pylori 5 , in particular. This fatty acid has been studied for its anti-inflammatory 7 and antifungal properties 8 when paired with carvacrol in treating candida.

Due to the unique way they are metabolized, MCTs might support weight loss, says integrative dietitian Jessica Cording, R. While they don't burn belly fat directly, MCTs can regulate hunger levels and promote satiety 9 , indirectly promoting weight loss. Coconut oil is also a high-fat, no-carb staple in the ketogenic diet , which can assist with weight loss and improve metabolic health outcomes MCTs also serve as an energy source for your brain, and they may improve memory and overall brain health Coconut oil, specifically, may help improve insulin sensitivity 12 and help normalize blood pressure 13 —both risk factors 14 for Alzheimer's disease as well as heart disease and Type 2 diabetes.

There are also a couple of small studies where researchers found that MCTs had positive effects on cognitive abilities 15 and semantic memory 16 in those with mild to moderate Alzheimer's disease patients.

While it's too early to make definitive claims here, it's promising. One thing that we can all agree on: Coconut oil is super hydrating and creamy when applied to the skin. Keep in mind that unrefined coconut oils retain more of their nutrients due to their processing , so they're the better bet for skin health.

Coconut oil can also protect hair from damage due to grooming and UV exposure Used as a protective agent, coconut oil acts as a barrier as well as replenishes micro-cavities on the surface of the hair While there hasn't been much research on coconut oil's effect on blood sugar, one study found that MCTs could increase insulin sensitivity 20 , thereby minimizing insulin resistance.

Recent research 21 also shows that coconut oil and its MCTs may help combat a handful of chronic diseases, including cancer 22 , diabetes 23 , and Alzheimer's disease It also has antioxidant, antimicrobial, and anti-inflammatory properties 25 and may help alleviate oxidative stress.

However, it won't work miracles and needs to be consumed as part of an overall healthy diet for best results. All coconut oil isn't the same, and there are some important distinctions between refined and unrefined coconut oil. Because it hasn't gone through a lot of processing, you're still getting a strong coconut flavor and smell, so that means when you're cooking with it or using it in recipes you're going to taste it," says Cording.

Refined coconut oil, on the other hand, goes through much more processing. Typically, the coconut meat is dried and then exposed to heat and in some cases chemicals that bleach and deodorize it. The result of this energy-intensive process is a more neutral-tasting oil that doesn't have a strong coconut smell or flavor and tends to be more affordable.

Refined coconut oil has a higher smoke point , so it can stand up to higher-heat cooking, but the processing strips some of the phytonutrients and polyphenols Unrefined coconut oil has a smoke point of about degrees, while refined can go up to degrees.

Clearly, there are pros and cons to both. Here, you can read up on all the differences between refined and unrefined coconut oil and which one is better for different purposes. Like most foods, coconut oil is best consumed in moderation as part of a nutrient-dense diet. Here are a few ways to use it:.

Consuming coconut oil at any time of the day can be beneficial, but as Cole previously told mindbodygreen, having it in the morning can help set you up for a more productive day.

Cording adds that adding coconut oil to your breakfast or coffee in the morning may help with portion control throughout the day and provide lasting energy. Read up on the specific benefits of putting it in your coffee here.

However, if you have a sensitive stomach, you may want to eat something before coconut oil. But that's really about how much you're using and not necessarily exclusive to coconut oil," Cording caveats.

A handful of studies 28 show that the saturated fat in coconut oil affects your biochemistry differently than other types of saturated and unsaturated fats. Here, we compare coconut oil to other popular cooking options:.

Olive oil is practically all monounsaturated fats, with a small amount of saturated and polyunsaturated fats. The main fat is oleic acid 29 , which has been shown to help combat inflammation 30 and help with weight management Extra-virgin olive oil the healthiest kind has a degree smoke point.

Refined coconut oil can go up to degrees, making it better for high-heat cooking. Olive oil is best for low-heat cooking or drizzling on top of salads or roasted vegetables after they're cooked. Like olive oil , avocado oil is mostly monounsaturated fats. At degrees, avocado oil has the highest smoke point in the bunch so it's ideal for high-heat cooking.

It has a neutral flavor that makes it excellent for baking as well. Coconut oil can be a healthy part of most diets.

It's best to be mindful of your portions, though, and make sure you're switching up your healthy cooking oils so you're consuming all different types of beneficial fats. Those who are monitoring their lipids may want to use coconut oil sparingly and discuss it with their doctor.

Q: Some of my friends are raving about the health benefits of coconut oil and coconut milk, and adding them into their diets. I always thought coconut contained a "bad" fat so how can it be good for me? A: Coconut products are growing in popularity because of purported weight loss and health benefits including fighting heart disease, cancer, and immune disorders.

Coconut oil is extracted from the coconut flesh for information on coconut milk, see Not Got Milk? However, it contains a unique type of medium chain saturated fat called lauric acid that research shows raises HDL or "good" cholesterol levels, which may lower overall heart disease risk.

As a plant food, coconuts also contain disease-fighting phytochemicals or antioxidants. Some research suggests that coconut oil may boost metabolism. However, health researchers agree that studies on coconut products are small and too short in duration to prove a long-term benefit with weight loss or disease.

The American Heart Association and U. Coconut oil has as many calories as other fats with calories and 14 grams of fat per tablespoon.

Not only can it be used in a variety of tasty formats and recipes, it does tremendous things for your body and overall health. Be sure to keep some on hand in the pantry throughout Coffee tends to be the way most of us start our day.

Its warm caffeine rush hits our veins like a drug and helps pull us from our sleepy stupor. For this, delicious coffee, we are thankful. Green tea has been sipped for centuries and is even revered in some parts of the world for its wealth of health benefits.

While green tea certainly has a different flavor profile than coffee and may take some getting used to, many green tea drinkers who were initially lukewarm toward the beverage come to savor every sip. So, push your favorite cold brew aside for just a few minutes, and keep reading to learn about the top green tea benefits.

What is green tea? After water, green tea is the most consumed beverage worldwide. It is made by steeping the dried leaves of the Camellia sinensis bush. In fact, all non-herbal teas are made from leaves from this same bush. The only difference between teas for example, black tea versus green tea is the level of oxidation of the leaves before they are dried.

Green tea is made from unoxidized leaves, which makes it particularly rich in antioxidants and polyphenols, and one of the least processed forms of tea available. There's no question that what makes Indian food so good is the unique combination of spices used -- all of which come together for a taste that is unlike any other cuisine.

From chicken tikka masala to Indian butter chicken, classic Indian meals use a combination of spices, including turmeric, cardamom, ginger, cumin, and chili pepper. But did you know these spices offer more benefits than just an amazing taste?

Many of the spices used in Indian cooking have unique health benefits -- some of which might surprise you. Below, we'll explore a few spices used in Indian dishes and how their benefits may help you improve your health.

One of the best ways to take control of your health is through the implementation of a well-optimized wellness plan. The two biggest components that most people start to focus on first usually happen to be exercise and, more importantly, diet. All diets focus on the big three macronutrients: proteins, fats, and carbohydrates.

Sugars, starch, and fiber, which are types of carbohydrates, are found in nearly all foods to some degree, but in much higher quantities in foods like bread, oatmeal, pasta, cereal, and other grains, along with fruits, legumes, potatoes, and certain dairy products.

Even the healthiest vegetables like kale and broccoli contain carbs. In contrast, foods like meat, poultry, eggs, and fish, are low-carb foods, with most of the calories coming instead from protein or fat. While there are benefits to consuming carbohydrates, some people believe that carbs lead to excessive weight gain and cause unhealthy spikes in blood sugar.

While that may not seem like a great fear for most, usually those individuals also have issues with portion control when it comes to consuming carbs.

However, the amount found in a few tablespoons of coconut oil is too small to produce a beneficial effect. Coconut oil is made by pressing fresh coconut meat or dried coconut meat called copra. Virgin coconut oil uses fresh meat, while refined coconut oil typically uses copra.

There is no difference in products labeled with these terms. Store coconut oil in a cool dark location in a sealed container or in the refrigerator.

The shelf life will vary, depending on the type of processing and how it is stored. Refined coconut oil generally lasts for a few months, whereas virgin coconut oil may last for years if stored properly away from heat and light. Coconut oil has a melting point of 78 degrees F.

If the oil liquefies on a very warm day, stir well before using. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu.

Search for:. Home Nutrition News What Should I Eat? MCTs have a shorter chemical structure than other fats, and so are quickly absorbed and used by the body. After digestion, MCTs travel to the liver where they are immediately used for energy. The theory is that this quickly absorbed form promotes satiety and prevents fat storage.

Coconut oil contains mostly lauric acid, which is not an MCT. Lauric acid is absorbed more slowly and metabolized like other long-chain fatty acids. So the health benefits reported from a specially constructed MCT coconut oil that contains medium-chain triglycerides other than lauric acid cannot be applied directly to commercial coconut oils.

Also, the type of coconut they eat is different than what is used in a typical Western diet. These groups do not eat processed coconut oil, but the whole coconut as coconut meat or pressed coconut cream, along with an indigenous diet of foods rich in fiber and low in processed and sugary foods.

Overall their diets were similar: coconut flesh and milk, fresh fruit, vegetables, and fish. It may significantly reduce the count of harmful bacteria in the mouth — namely S. mutans — compared with a regular mouthwash 27 , This is thought to be due to the antibacterial properties of lauric acid 27 , Additionally, lauric acid in coconut oil reacts with saliva to form a soap-like substance that prevents cavities and helps reduce dental plaque buildup and gum inflammation 28 , More research is needed on the effects of oil pulling on dental health However, further studies are needed.

Coconut oil is a good source of antioxidants , which help neutralize damaging molecules called free radicals. This, in turn, helps ward off several chronic and degenerative diseases Some of the main types of antioxidants in the oil are 33 , 34 :.

Antioxidants in coconut oil confer it with potential anti-inflammatory and brain-protective effects 1 , 35 , One study also suggests the possible role of coconut oil, particularly the MCT lauric acid, in reducing secondary diabetic complications Coconut oil is a good source of antioxidants, which provide anti-inflammatory, anti-diabetic, and brain-protective effects.

In recent years, coconut oil has been touted as beneficial for heart health. Further research has determined that it may actually significantly increase LDL bad cholesterol levels — which increases the risk of heart disease 1 , 37 , One possible explanation for the contradictory results could be differing methods between studies.

For example, some studies compare the effects of coconut oil with other sources of saturated vegetable fats, while others compare it with saturated animal fats — such as butter 1. Compared with vegetable fats, coconut oil increases both LDL bad and total cholesterol levels to a greater extent.

However, this increase is smaller compared with that of butter 1 , An increase in HDL good cholesterol levels actually reduces the risk of heart disease, so you might think that the increase in HDL from coconut oil could be beneficial. However, the American Heart Association AHA has determined that increases in HDL caused by diet or drug therapy do not appear to be directly linked to changes in the risk of heart disease So, the increase in LDL bad cholesterol levels outshines the benefits.

However, the AHA advises against consuming it to reduce your risk of heart disease. Coconut oil has a number of emerging benefits for your health, both when you add it to your diet or use it for cosmetic purposes. However, be sure to consume it in moderation. Health authorities advise keeping your intake moderate to avoid increasing your risk of heart disease.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. You might know that coconut oil is good for you, but you may not know how much to take or how to eat it. This article has the answers. Coconut oil has emerged as one of the most popular cooking oils worldwide over the past several years.

This article reviews the differences between…. Coconut oil was demonized in the past because it is high in saturated fat. But new studies actually suggest that it has several health benefits, and…. While MCT and coconut oils overlap in some areas, they're different compounds that have unique benefits and uses.

This article reviews the…. While some foods can help you build muscle, others can make it more challenging. New research suggests that eating a plant-based diet may reduce sexual health side effects such as erectile dysfunction and urinary incontinence in….

A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease….

New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system.

Salmon is a superfood packed with protein, minerals, and omega-3 fatty acids. Through studying specific metabolites in salmon, scientists now have a…. A new study shows how exposure to junk food content on Instagram increases cravings for salty or fatty foods and leads to feelings of stress, sadness….

A Quiz for Teens Are You a Workaholic? Most research suggests an association between a high intake of saturated fat and heart problems. Since coconut oil is saturated fat, it's best to eat it in moderation.

The predominant type of saturated fat in coconut oil is medium-chain triglycerides MCTs. Some evidence suggests that consuming MCTs may help your body burn more fat and calories, but results are still largely inconclusive.

More research, specifically on coconut oil, is needed, especially because coconut oil is so calorie-dense and could easily contribute to unwanted weight gain. MCTs, however, may be used as a fast energy source.

This is because, when you consume MCTs, they are metabolized similarly to carbohydrates, our body's preferred energy source. Instead of first going through your blood, muscles, and tissues like long-chain triglycerides, MCTs go straight to your liver.

Coconut oil may also have antimicrobial properties. Approximately half of the MCTs in coconut oil are made up of a fatty acid called lauric acid.

Some research suggests that lauric acid can help act against potentially harmful microorganisms. This is one reason why many people use coconut oil as part of their hair, skin, and oral care routines.

Many people find that coconut oil can improve dry skin and lips, and several studies agree. Applying coconut oil topically can help increase skin moisture content and protect your skin from external factors like allergens, chemicals, and other environmental irritants.

Just apply a small amount of coconut oil from the jar to your hands, feet, skin, or lips and allow it to soak in. Some people apply coconut oil to their hair to help improve scalp and hair dryness and to lock in moisture.

Some research has found that putting coconut oil in your hair can help strengthen it, reduce breakage, and nourish the strands. This may be because coconut oil makes hair strands more flexible and less easily breakable. Oil pulling became popular a few years ago and uses coconut oil to improve oral hygiene.

It's essentially a process of using coconut oil as a mouthwash, and some evidence supports it. To practice oil pulling, swish coconut oil around your mouth as you would mouthwash and then spit it out.

Some studies have found that it can reduce harmful bacteria in the mouth, which researchers attribute to its lauric acid content. Other research suggests that it may help reduce plaque and gum inflammation, helping to prevent cavities.

However, coconut oil should not replace other dental hygiene practices, like regular brushing and flossing. Coconut oil is one of the only plant-based fats that forms a solid at room temperature because of its high saturated fat content.

Because fat is the macronutrient with the most calories per gram, coconut oil is also very high in calories. There are few nutrients in coconut oil, as most of the vitamins and minerals that naturally occur in coconuts are not transferred to oil during processing.

Below is the nutritional value of 1 tablespoon of coconut oil:. You've probably noticed that coconut oil comes in various forms, and certain products carry different labels.

Below are the definitions of the terms you often see on coconut oil products. Unrefined coconut oil comes directly from the meat of the coconut and is the least processed and unfiltered option.

It doesn't undergo any processing to make the final product more hydrogenated, which is a way to convert unsaturated fatty acids into saturated fatty acids.

Unrefined coconut oil has a more pungent coconut smell and flavor. Use it in recipes in which you want to have a strong coconut taste. It has a smoke point of degrees F, the temperature to which it can be heated before it starts to smoke and degrade.

Refined coconut oil also comes from coconut meat but is further processed to make it better for cooking. After refined coconut oil is pressed from the coconut, it may undergo a few additional steps.

First, it may be combined with a degumming agent to remove gums impurities. Then, it may be neutralized with lye or sodium hydroxide, which acts like soap when combined with the present fatty acids.

The free fatty acids are removed during this process, which helps reduce the risk of refined coconut oil becoming rancid.

Refined coconut oil may also be bleached using an activated clay filter to make it whiter and more homogenous and then deodorized to make it odorless and flavorless.

After all this processing, refined coconut gains a higher smoke point of — degrees F. This allows it more culinary versatility than unrefined coconut oil. This label simply indicates that the coconut oil you're getting has not been processed. Organic coconut oil indicates that the coconuts from which the oil has been derived were grown in compliance with the requirements of organic agriculture.

This refers to the use of pesticides and herbicides, soil quality, and additives, among other factors. If you're looking for coconut oil that has been officially certified organic, meaning it has undergone steps to achieve a formal organic verification through the U.

government's National Organic Program, look for products that bear the green and white USDA Organic seal. Coconut oil may seem intimidating to cook with since it's a solid and not a liquid.

However, coconut oil is easy to use in recipes. Coconut oil will melt when heated. To use it for sautéeing, add a small amount to your skillet and allow it to liquefy.

Then, add the ingredients you want to cook just as you would if using another plant oil. Just be careful not to heat it over its smoke point, which varies if it is refined or unrefined. In most baked goods recipes, coconut oil can be used as a 1-to-1 replacement for butter.

Additionally, you can melt coconut oil in a pan or the microwave and then drizzle it over cooked popcorn as you would melted butter. Some people add a small amount of melted coconut oil to their coffee. You can also combine coconut oil with melted chocolate or peanut butter before freezing it into candy molds.

Coconut oil will harden when cold, leaving you with solid chocolate candy for later.