It even sounds strange to say that a fatty food can help a person lose weight. But is this exactly the consideration about coconut oil that has been part of many people's diet for some time? especially those who struggle to lose unwanted abdominal fat.
But is this oil really allied in a weight loss diet? Although this is its most widespread property, it is believed that coconut oil can offer many other benefits to people who consume it properly.
It is worth noting, however, that such benefits still generate controversy, especially among the medical community. But below, you can read all the important information about coconut oil and follow what some recent studies have pointed out about this famous food.
What is coconut oil?
According to Karina Valentim, nutritionist from PB Consultoria em Nutritional, it is estimated that coconut is made up of 33% fat. The oil is obtained by boiling and / or fermenting the dried or fresh coconut and can be divided into two categories: refined and extravirgin. Refined oil is typically obtained from dried coconut, called copra. Already virgin coconut oil is obtained from fresh coconuts, called non-copra ?, explains.
The nutritionist adds that research indicates that extra virgin oil is of better quality because it has a higher amount of antioxidants. Check below what are the main reasons to include it in the menu:
1. Coconut oil can speed up metabolism
Coconut oil contains medium chain triglycerides, which are easily absorbed and transformed into energy, so the product can increase metabolism and be used in cases of malabsorption syndromes.
Karina Valentim points out that because it contains medium chain triglycerides (TCM), extra virgin coconut oil has a special behavior in the body when compared to other fats. These triglycerides are easily absorbed and turned into energy in the liver, not accumulating as localized fat in adipocytes, so it would be related as a fat that increases metabolism rather than adipogenesis. In addition, because it is quickly digested by the body, it is used to treat malabsorption syndromes ?, he explains.
2. Coconut oil can be a great ally in weight loss diets.
Medium chain triglycerides (TCM) present in coconut oil activate hormones related to the feeling of satiety. That way the tendency is for the person? already following a dietary reeducation program and practicing physical activities? eat less throughout the day and consequently lose weight.
Nutritionist Karina points out that coconut oil is not suitable for all people who want to lose weight, but can be a strong ally especially if the individual practices physical activity.
? A study conducted in 2008 found that coconut oil consumption improved weight loss when combined with a dietary rehabilitation program. Researchers relate the presence of TCM with the activation of hormones such as cholecystokinin, YY peptide and intestinal inhibitory peptide, increasing people's satiety and contributing to healthy weight loss ?, explains the professional.
3. Coconut Oil Can Act On Abdominal Fat Loss
Most people have heard that coconut oil acts on fat loss mainly from the abdominal region. But is this information true?
The idea of the effect occurring mainly in the waist region is due to the presence of omega-9, as some studies show that this fatty acid decreases cortisol production? one of the hormones responsible for fat storage in this area.
However, nutritionist Karina points out that few studies have confirmed the oil's efficiency in stimulating LPL (lipoprotein lipase), which is responsible for degrading triglycerides stored in adipocytes. "More studies need to be done to confirm this possible effect," he says.
Still according to the professional, a research conducted in this sense found an increase in the oxidation of total fat in individuals who consumed a diet with coconut oil compared to those who consumed a diet with predominance of long chain triglycerides (common oils), but , is not established the mechanism by which there was this fat oxidation ?, says.
Thus, coconut oil consumption is associated with abdominal fat loss mainly due to the presence of omega 9 which, it is believed, decreases cortisol production (one of those responsible for fat storage in this area).
4. Coconut Oil Helps Prevent Infections
Due to the presence of lauric acid, coconut oil can combat various harmful microorganisms, protecting our body from infections.
Karina Valentim explains that lauric acid is the main medium chain fatty acid present in coconut oil. In the human body, it transforms into monolaurin, which has the function of exerting strong antibacterial, antiviral and antiprotozoal action, fighting various harmful microorganisms such as: Herpes, Candida albicans, Chlamydia, Streptococci, Giardia, Helicobacter pylori.
5. Coconut Oil Provides Cholesterol Control
Research has shown that coconut oil can increase HDL levels, especially in menopausal women, and also decrease total cholesterol. Due to its antioxidant action, it can further help prevent cardiovascular disease.
Karina Valentim explains that a study of 1839 Filipino women showed that dietary intake of coconut oil was positively associated with higher levels of HDL (good cholesterol), especially among premenopausal women. "This suggests that coconut oil consumption may be beneficial to the lipid profile of women mainly in climacteric," he says.
The nutritionist also points out that more recent studies indicate that there may be a decrease in the total cholesterol levels of the individual using coconut oil. "That's because it would decrease the stimulation of HMG CoA reductase, which is responsible for producing endogenous cholesterol," he says.
• In addition, this oil has antioxidant action, as it contains phenolic acid and vitamin E (the latter in less quantity than other types of oils). These antioxidant compounds prevent oxidation of LDL cholesterol that can lead to the formation of atheromatous plaque and cardiovascular disease ?, highlights Karina.
6. Coconut Oil Can Prevent Constipation
Coconut oil, being a greasy food, aids digestion and, due to the presence of lauric acid and its antibacterial properties, acts by eliminating bad bacteria from the gut.
Due to its antibacterial function (which is due to the presence of lauric acid), coconut oil helps to eliminate bad bacteria from the gut, generally improving its functioning. In addition, fatty foods generally help digestion by mixing with the bolus and feces, facilitating their passage through the digestive system. But it is noteworthy that the excessive consumption of coconut oil can bring the opposite result, causing diarrhea.
7. Coconut Oil Can Be Allied To Woman's Beauty
Consuming coconut oil can make a woman's skin look better and help prevent premature aging and can be used directly to moisturize hair.
Some studies show that proper consumption of coconut oil improves skin elasticity. In addition, its antioxidant properties help in fighting free radicals, one of those responsible for premature aging.
Note that coconut oil can also be used directly on the hair, being added to creams, for example, providing good hydration to the hair.
How should coconut oil be consumed?
With all this in mind, there is no shortage of good reasons to consume coconut oil. However, this should be done moderately.
Karina Valentim explains that, like all oil, it has a high calorie content and should be consumed in moderation. The ideal is to consume one to two tablespoons a day. It is recommended that it be used in cold preparations, such as salads, juices and fruits and in finishing hot dishes, in order to preserve its antioxidant action ?, highlights.
Problems of Coconut Oil Over Consumption
To the right extent, coconut oil consumption can provide several benefits. But if you overdo it, there will be a much higher energy intake compared to your spending, which will result in weight gain.
Excessive consumption of the oil can also carry cardiovascular risks due to cholesterol increase and possibly cause diarrhea.
Can all people consume coconut oil?
Karina Valentim explains that extra virgin coconut oil is a food with low allergenic potential and generally has no contraindications when consumed in the recommended amount. • It should only be used in small quantities by patients who require a low fat diet. Therefore, its use should always be accompanied by a doctor or nutritionist, in order to control the caloric intake and the amount of total fat in the day, not exceeding 30% of the total daily energy value ?, concludes the nutritionist.
So the tip is: consume coconut oil moderately to enjoy the benefits it can offer. Preferably, do so with the advice of a dietitian, who will give you more important information about this food and advice on your overall diet.
Coconut Oil, Good or Bad? (April 2024)
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