Coconut oil is a rich source of saturated fat, although it’s not the same type that’s typically found in animal products such as meat or butter. Most of the saturated fat in coconut oil is readily burned by your body for energy, so there is less concern for cardiovascular disease. Coconut oil can be used as a nutritional supplement or cooking oil.
In contrast to olive oil, there is no standard definition for “extra virgin coconut oil,” although the term usually connotes the highest standard for edible coconut oil. In general, virgin coconut oil is made by pressing the dried white flesh from inside the coconut husk. Typically, the flesh or “meat” of the coconut is quick dried with temperatures less than 120 degrees Fahrenheit and the oil is pressed out by mechanical means. Sometimes the term “extra virgin” connotes the oil obtained from the first pressing -- as it does in the olive oil industry -- but not always, because coconut meat is typically pressed just once.
More than 90 percent of the fat content in coconut oil is saturated and most of it is medium-chain fatty acids. The main medium-chain fat in coconut oil is lauric acid, although some capric acid and caprylic acid are found too. The length of the fatty acids largely determines their behavior in the body. The long-chain saturated fats in animal products are quickly stored in the body as adipose tissue and are associated with increased risk of high blood cholesterol and clogged arteries or atherosclerosis. In contrast, medium chain fatty acids are quickly metabolized, absorbed into the bloodstream and then burned as an energy source. For comparison, 1 tablespoon of coconut oil contains almost 12 grams of saturated fatty acids -- mostly medium-chain -- whereas the same amount of olive oil is mostly monounsaturated fat and contains only 2 grams of saturated fatty acids.
Coconut oil supplements provide a quick boost of energy, but unlike carbohydrate-rich food such as bread, pasta or sweet fruit, the medium-chain fatty acids do not trigger insulin release from the pancreas. Insulin is released so that glucose can be transported from the bloodstream into cells, but medium-chain fatty acids don’t increase blood sugar and they don’t require insulin to enter cells. Coconut oil is also a good laxative and displays mild antibiotic, anti-fungal, antioxidant and anti-inflammatory properties. Coconut oil supplements are often used to stimulate metabolism, promote weight loss, relieve constipation and sooth intestinal inflammation. Coconut oil is also an excellent skin moisturizer.
Consuming too much supplemental coconut oil may lead to diarrhea, so start with a small amount -- such as 1 teaspoon a day -- and see how your body responds to it. Coconut oil is a colorless liquid above 76 degrees Fahrenheit, but a white solid below this temperature, so you may need to gently heat it during winter months if you prefer taking it as a liquid. On the other hand, extra virgin coconut oil is also available in capsules.
