What are the best ways to eat coconut oil?
https://ift.tt/2Wd2QV3 If you buy something through a link on this page, we may earn a small commission. How this works.People consume coconut oil in many different ways, including as a cooking oil, as an alternative to butter in baking, and in smoothies. While coconut oil may have health benefits, it is high in saturated fat, and eating too much can be harmful. In this article, we discuss ways to incorporate coconut oil into the diet and how much may be healthful. Why eat coconut oil?
Coconut oil may help promote ketosis.
Saturated fat makes up nearly 90% of coconut oil. However, a medium-chain fatty acid called lauric acid makes up a substantial amount of the fat in this oil — between 48.40% and 52.84%. Unlike other saturated fats, such as that in butter, lauric acid may have health benefits, including: However, the researchers behind these and similar studies cannot predict the long term health effects of eating coconut oil. Read more about the benefits and risks of coconut oil. People may wonder how much coconut oil to consume for the maximum health benefits and minimum adverse effects. The following sections look at how much to consume and some ways to include coconut oil in a healthful diet. How much to useWhile small amounts of coconut oil may have health benefits, people should limit their intake. Coconut oil is a high calorie food that contains mostly saturated fatty acids. Diets high in saturated fatty acids may increase the risk of coronary heart disease. However, researchers have found that 2 tablespoons (tbsp), or 30 milliliters, of coconut oil per day can have beneficial effects. In one small 2017 study, 2 tbsp of coconut oil increased levels of HDL cholesterol, or "good cholesterol," in healthy adults. However, some participants experienced mild diarrhea during the study. According to the United States Department of Agriculture, 1 tbsp, or 13.6 grams (g), of coconut oil contain:
The 2015–2020 Dietary Guidelines recommend that saturated fats make up less than 10% of a person's daily intake of calories. Based on this recommendation, an adult who consumes 2,000 calories per day should get fewer than 200 of their calories from saturated fats, which equals about 1.5 tbsp of coconut oil per day. People who want to start adding coconut oil to their diets can begin with 0.5 tbsp and increase to 1.5 tbsp per day. Stay in the know. Get our free daily newsletterYou’ve got questions. We’ve got answers. Expert, evidence-based advice delivered straight to your inbox to help you take control of your health Your privacy is important to us.1 . Use it as a cooking oil
A person can use coconut oil as as cooking oil.
Coconut oil stays solid at room temperature. Its saturated fatty acids keep it stable at high temperatures, making it an ideal cooking oil. However, compared to other cooking oils, such as canola and soybean oils, coconut oil has a relatively low smoking point of 339.8°F (171°C). This means that it may produce carcinogens after use in continuous deep frying. As a result, people should avoid deep frying foods in coconut oil and instead opt for oils with higher smoking points, such as canola, corn, or soybean oils. For uses other than deep frying, replacing traditional cooking oils with coconut oil is an easy way to incorporate more coconut oil into the diet. Ways to cook with coconut oil include:
Read more about the most healthful oils for cooking. 2. Bake with itPeople can make baked goods, such as cookies, cakes, and brownies, using coconut oil. Simply replace the oil that the recipe calls for with melted coconut oil at a 1:1 ratio. Allow any milk and eggs to come to room temperature before mixing them with coconut oil to prevent the batter from clumping. 3. Add it to drinksAnother way to enjoy coconut oil is by adding a small amount — about 1–2 teaspoons (tsp) — to drinks, such as coffee, tea, and smoothies. Below are some simple drink recipes featuring coconut oil: Tropical smoothie for one:
Combine all ingredients in a blender and blend until smooth. Serve immediately.
Instructions:
When buying coconut oil, be sure to choose pure versions that are intended for human consumption. People can buy coconut oil in supermarkets, health food stores, and online. Supplements
Coconut oil is available in supplement form.
People can take coconut oil in capsule form. While supplements may offer convenience and easy dosage control, this is not the best method of consuming coconut oil. Most supplements contain 1–3 g per capsule, and a person would have to take 13 capsules to get the equivalent of 1 tbsp of coconut oil. Try cooking or baking with it instead. SummaryCoconut oil contains high quantities of beneficial medium-chain fatty acids, primarily lauric acid. Adding coconut oil to the diet may lead to health benefits. However, coconut oil is rich in saturated fats and a high calorie food. People should get less than 10% of their daily calories from saturated fats. To get any health benefits of coconut oil while minimizing any adverse effects, stick to 1–2 tbsp of coconut oil per day. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 25, 2019 at 02:34PM
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The Flat Belly FixThis is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science. The Flat Belly Fix System takes advantage of a recent scientific discovery that proves the effective weight loss power of an ancient spice. Combined with other cutting-edge ingredients in the patent-pending Flat Belly Fix Tea™ — that you can make right in your own kitchen in minutes — this System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve. Click HereArchives
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