In recent years, coconut oil is once again back in trend when ketogenic (high fat, extremely low carb) diet becomes popular. Thanks to bulletproof coffee, food companies spotted a spike of demand for coconut oil and quickly seized the opportunity – many brands decided to jump on the bandwagon and produce coconut oil and coconut-related products (e.g. coconut cream, coconut milk, coconut water, coconut facial oil, coconut hair serum etc.) after it gains such popularity amongst consumers. All of a sudden, coconut oil brands sprung like mushrooms after the rain at supermarkets. It can be confusing to stand at the aisle and look at different commercial brands of coconut oil and not knowing the differences between them.
There are several types of coconut oil and each comes with different processing methods and nutrient profiles:
- Extra virgin coconut oil (EVCO) / Virgin coconut oil (VCO)
Unlike olive oil, there is no actual distinction between EVCO and VCO. EVCO and VCO are both minimally processed, unrefined coconut oil with rich nutrients and strong delicious aromas. Their smoke points are slightly lower than refined coconut oil, so they are more suitable for low to medium temperature cooking. Some EVCO and VCO are produced with cold-pressing method too, which is a bonus.
- Refined coconut oil
This type of coconut oil is highly refined. It has gone through deodorization – a process that involves high temperature to remove its aroma, and then followed by bleaching process. These refining processes make this type of coconut oil a clear liquid with almost no taste. It is cheaper than EVCO and VCO with a higher smoke point, though with less nutrients, it is a common household staple for baking and frying. Some use this type of coconut oil for home cleaning too.
- Cold-pressed coconut oil
This type of coconut oil is produced in a heat-controlled environment without using any chemicals. Just like EVCO and VCO, cold-pressed coconut oil is unrefined and is superior to refined coconut oil. The cold-pressing method preserves all the natural goodness of the coconut oil, which makes it nutritious with abundant of antioxidants. Similar to EVCO and VCO, it is not suitable for high temperature cooking.
- Hydrogenated coconut oil
As you can tell, hydrogenated coconut oil has gone through a process called ‘hydrogenation’. It is a process that involves high temperature to change the chemical structure of the coconut oil, resulting in longer shelf-life and a higher smoke point. Hydrogenated oil usually contains trans fat that may lead to inflammation and cardiovascular diseases. It is often used in fast food products, baking and frying due to its cheaper price point. Whether it is partially hydrogenated or fully hydrogenated, this denatured oil is not healthy at all and should be avoided.
- Organic coconut oil
Organic coconut oil means the coconut is grown without the use of any nasty chemicals like pesticides, insecticides, fungicides and herbicides. Although coconut has a thick, hard shell and is not on the list of fruits with high pesticide residue, it is still better to go for organic coconut oil when possible – that way, you can be sure that there is no pesticides were used at any point throughout the process even post-harvest.
Choose organic, raw, unrefined, cold-pressed coconut oil for consumption and topical application as this type of oil is the least processed and the most nutritious; refined coconut oil for housework (stain remover, cleaning agent, lubricant, furniture polish etc.), though not the best option for consumption but can be used for baking and frying; avoid hydrogenated oil at all cost.
The truth is, the use of coconut oil traces back to centuries ago. This nourishing oil provides numerous health and beauty benefits for people of all ages – from skincare to haircare, newborn care to elderly care, cognitive health to dental health…
It is high in saturated fats medium-chain-triglycerides (MCTs), namely lauric acid, caprylic acid and capric acid. MCTs are well-known for their antibacterial and antifungal properties. On the other hand, inflammatory, highly processed vegetable and seed oils (e.g. corn oil, canola oil, soybean oil etc.) that were once perceived as healthier options, contain mainly long-chain fatty acids (LCFAs). LCFAs are bigger in structure, harder to be broken down and readily stored as fats; MCTs are smaller in structure and metabolized more efficiently by the body as an energy source.
Coconut oil is considered a safe superfood for both expectant women and mothers. Just like any other great foods and drinks, moderation is the key. To reap the benefits of coconut oil, you may take 2 tablespoons per day, sometimes up to 2.5 tablespoons.
Here is a list of how coconut oil can benefit you during pregnancy:
- The saturated fats MCTs in coconut oil helps absorb fat-soluble vitamins (Vitamin A, Vitamin D, Vitamin E, Vitamin K) to help the expectant mother and baby inside gain more nutrients.
Majority of people are fear of fats as they associate them with cardiovascular diseases. However, not all fats are created equal. MCTs are considered the good kind of saturated fats and are metabolized quite differently compared to other fats – they are metabolized in the liver and readily used as energy.
- Taking some coconut oil right before food or with food can help reduce blood sugar spikes so it helps reduce or prevent gestational diabetes. The fatty content in coconut oil can help improve satiation and reduce cravings too.
- Blood sugar affects morning sickness, and vice versa. Since coconut oil can help balance blood sugar, taking small quantity of coconut oil throughout the day with small meals can help improve nauseated feelings and vomiting. Bonus point: coconut water is full of electrolytes, which can help replenish fluid lost during severe morning sickness.
- Coconut oil contains Vitamin E, which is well-known for treating scars and spots on skin. Due to hormonal changes during pregnancy, you may have itchy, dry skin. Its hydrating properties and Vitamin E can help increase skin elasticity, keep skin moisturized and reduce stretch marks.
Coconut oil is truly a versatile magic potion that is embraced by a lot of mothers too. This list below just shows how it can be used in variety ways to help both newborns and mothers:
- Great news if you are breastfeeding. Just like coconut oil, human breast milk naturally contains lauric acid too. Studies show that lactating mothers who consume coconut oil will experience an increase in amount of lauric acid in their breast milk. Lauric acid is antibacterial and antifungal. This saturated fat is then passed down to the baby during breastfeeding to help strengthen the baby’s immunity.
- New mothers who had been on antibiotics may be at risk of yeast infection, for example urinary tract infection and nipple thrush. Nipple thrush happens to a lot of first-time mothers, symptoms include tender and cracked nipples, painful breasts, itchy, flaky skin on the areola or nipples, at times with the presence of white blister-like spots. Thrush is a kind of yeast infection caused by Candida albicans, which is a type of yeast. Topical application of coconut oil may help soothe the itchy, painful nipples and lauric acid may help fend off these harmful microbes due to its antifungal properties.
- Since coconut oil is hydrating and antibacterial, applying coconut oil at every diaper change can significantly reduce chances of diaper rash too.
- You may also use coconut oil on baby’s sensitive skin as body lotion. However, you may need to apply it on small area of skin to test it first to make sure that the baby is not allergic to it. If you notice rashes or skin irritation/redness, do not use it on your baby anymore. If you do use it, make sure it is organic EVCO/VCO as it is unrefined and not treated with chemicals. You may also use it as massage oil on your baby’s tummy to help improve digestion and constipation.
Last but not least, coconut oil works wonders for brain health too! Our brain is nearly 60 percent fat – it is a fatty organ that is hungry for healthy fats (e.g. fatty fish, extra virgin olive oil, nuts etc.). Glucose is the main source of energy to our brain. However, when we do not have enough glucose supply (either due to starvation or following the ketogenic diet), our liver will break down stored fats to produce ketones (ketones are byproducts of the breakdown of fatty acids) that can be used as a backup energy source. Ketone as an alternative fuel – that’s the ultimate goal for following the ketogenic diet, right? The MCTs in coconut oil can get your body go right into it. As mentioned above, MCTs are good kind of saturated fats that are processed by the liver – liver breaks down MCTs into ketones, ketones will then cross the blood-brain barrier and provide energy to the brain. There are increasingly amounts of studies that show that coconut oil is beneficial to brain-related conditions, such as traumatic brain injury, Alzheimer’s disease, depression etc., that it helps nourish the brain and facilitate proper brain functions.
No wonder many parents notice that coconut oil seems to be useful for their children with ADHD (Attention Deficit Hyperactive Disorder). Children with ADHD may be hyperactive and may have trouble paying attention – Children who are fed with coconut oil on daily basis seem to be calmer and are able to concentrate and focus for a longer time. Coconut oil coupled with other healthy dietary fats are essential for children whose brains are still developing and can help with neurodevelopment too. In addition, coconut oil contains abundant of antioxidants that help fight free radicals, meaning it helps reduce inflammation and oxidations.
Here are a few suggestions on how to incorporate this nutritious oil to your diet:
- Add a tablespoon into your smoothie.
- Use it for cooking (instead of using refined vegetable oils)
- Use it as a bread spread, alongside with other spreads.
- Add a teaspoon into your coffee or tea.
- Add it to your yogurt or oatmeal.
Some people may get nausea or experience stomach upset if they introduce too much coconut oil too quickly into their diet. Start with a few teaspoons or 1 tablespoon per day, then work your way up.
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