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Coconut Oil (unrefined or extra virgin)
Coconut Oil (unrefined or extra virgin)
Coconut Oil (unrefined or extra virgin)
What is it:
Unrefined coconut oil, also known as virgin or extra virgin coconut oil, is a natural oil derived from fresh coconut meat without undergoing chemical processing or refinement. It is produced through a process in which the coconut meat is pressed to extract the oil. Unrefined coconut oil retains its natural flavor, aroma, and nutritional content, making it distinct from refined coconut oil. It is widely used for sautéing, frying, baking, and as a substitute for butter or other cooking oils.
Rating:
Unrefined coconut oil is low in vitamins and minerals but contains beneficial 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 has been studied to affect metabolism and body composition positively and have antimicrobial and anti-inflammatory effects. Coconut oil has shown that it can increase both LDL and HDL cholesterol, however, research has been mixed on this effect and it is debated how coconut oil impacts cardiovascular health. Ultimately, coconut oil is a stable cooking oil that is not as sensitive to oxidation as oils containing polyunsaturated fats, making it a better option for higher-heat cooking. Coconut oil can 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 does not raise LDL cholesterol, but does raise HDL (randomised clinical trial)
- Coconut oil increases LDL cholesterol more than other non-tropical vegetable oils (systematic review and meta-analysis of clinical trials)
- Effect of coconut oil on cholesterol levels (review)
- Cardiovascular implications of dietary saturated fat (review)
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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