Acesulfame potassium is a zero-calorie sweetener that is added to many sugar-free…
Coconut oil (refined)
Coconut oil (refined)
Coconut oil (refined)
What is it:
Refined coconut oil is a processed version of coconut oil that undergoes refining and deodorizing to remove impurities, flavor, and aroma. The production process typically involves bleaching, filtering, and steam distillation. Refined coconut oil has a neutral taste and higher smoke point compared to unrefined coconut oil, and is commonly used in high-temperature baking, frying, and sautéing. Refined coconut oil is also commonly used in the food industry for making snacks, baked goods, and various processed foods.
Rating:
Refined coconut oil undergoes a refining process that may involve the use of harsh chemicals such as hexane or a more gentle steam refining process, depending on where it’s sourced. On an ingredient label, it won’t be possible to know which method of refining is used, but researching a brand’s methods when purchasing coconut oil at a store is possible. Refining coconut oil may result in the loss of some antioxidants. Coconut oil is rich in saturated fat, which has negative implications for cardiovascular health. However, the type of saturated fat that coconut oil is rich in is medium-chain triglycerides (MCTs), which have been studied to affect metabolism and body composition positively. Coconut oil has shown that it can increase both LDL and HDL cholesterol, and research has been mixed on how this impacts cardiovascular health. Ultimately, coconut oil is a very stable cooking oil that is not as heat-sensitive as polyunsaturated fats, making it a better option for higher-heat cooking. Refined coconut oil may be healthfully consumed in moderation, however, it is very high in calories and could impact cardiovascular health when consumed in excess.
Resources:
- Potential benefits of MCTs (review)
- MCTs may have a positive effect on body composition and weight loss (a meta-analysis of randomized controlled trials)
- Health benefits of MCT saturated fats in coconut oil (review)
- Antioxidant compounds in coconut oil (review)
- Coconut oil increases LDL cholesterol more than other non-tropical vegetable oils (systematic review and meta-analysis of clinical trials)
- Coconut oil does not raise LDL-cholesterol, does raise HDL (randomized clinical trial)
- Effect of coconut oil on cholesterol levels (review)
- Cardiovascular implications of dietary saturated fat (review)
- Effects of chemical refinement on the quality of coconut oil
How we rate ingredients
Health is like a bank account, certain ingredients make a deposit into your health bank, meaning they add to
your health. Certain ingredients withdraw from your health bank. We want health promoting ingredients in our diet. To keep things simple, we rate ingredients on a green, yellow, red scale:
Clean
It is naturally occurring in food and has no harmful effects on the body. It is real food. It is health promoting.
Caution
It goes into one or more of the below categories
- It is not naturally occurring in food but doesn’t have data showing it has a harmful effect on the body (additives like Gellan Gum)
- It is naturally occurring but can have some harmful effects on the body (added sugars, oils, gums etc.)
We Avoid
It is known to have a harmful effect on the body (ex. All food colorings, Natural Flavors, MSG, Potassium bromate, aspartame, artificial flavors)
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