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NUTRITION RESOLUTION

Nutrition information and dietitian services brought to you by a Registered Dietitian and nutritionist. Alyssa believes in creating health through nutrition. With all the confusing nutrition data and diet foods available on the web, this is a site maintained by a nutrition professional you can trust. Alyssa provides services and programs specializing in weight loss, creating optimal health, reversing high blood sugar, and relieving the pain and discomfort caused by food sensitivities.

Cuckoo for Coconut Oil

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As researchers continue to explore the science behind nutrition, and unveil new discoveries every year regarding how food affects our health, I’m continually aware that I’m working in a field that is ever-changing. I’m also aware that my chosen field is one which combats persistent quackery and endless marketing ploys aimed to sell the next big “miracle cure.” But even I am surprised at what is happening with coconut oil. Coconut oil has found itself in the spotlight in the last few years due to restrictions placed on trans fat use in manufacturing. Food companies find themselves once again relying on tropical oils, like coconut and palm oil, to ensure the quality and shelf-life of many food products such as cakes, cookies, and crackers.

Even before becoming a dietitian, I grew up knowing coconut oil contained saturated fat, the type of fat usually found in animal products, but also found in tropical oils. I knew because my mother stayed abreast on the latest in nutrition, and armed with this knowledge, knew enough to refuse to buy me the Keebler Fudge-stripe cookies I remember wanting as a child. Saturated fat is known to raise LDL (bad cholesterol) and total cholesterol, which increases the risk of heart disease. However, a new perspective has made some scientists, vegans, and even health professionals cuckoo for coconut oil.

The controversy is this: the saturated fat in coconut oil is mostly in the form of a medium-chain fat, lauric aid, as well as other medium-chain fats, which raises good AND bad cholesterol (HDL and LDL). Since it raises both, scientists speculate that this particular type of saturated fat may not be as harmful as that found in animal products, which consists of long-chain fatty acids.

There is also criticism of the initial studies that labeled coconut oil as a villain in the first place. The coconut oil used in those studies was hydrogenated, meaning they artificially saturated the miniscule amount of unsaturated bonds that exist, as coconut oil is 92% saturated (far more saturated than animal fat). This is the same process that is used to turn vegetable oil into trans fats. These early studies also eliminated essential fats from the diets of test animals, making coconut oil the only fat source. Critics of these studies state the atherogenesis that resulted may have been in part due to an essential fatty acid deficiency. Also, early studies often used rabbits, rats or mice, which are considered poor models for cholesterol studies. This is leading many to the conclusion that although coconut oil was atherogenic in these studies, virgin coconut oil is not as bad for us as we thought. In fact, an enthusiastic few have taken the leap to say it’s actually healthy.

Proponents state coconut oil actually promotes heart health, weight loss, immune health, metabolism, provides immediate energy, keeps skin healthy and “youthful-looking”, and supports proper thyroid function.  However, there is a great deal of evidence indicating that even medium-chain lauric acid raises LDL.

It does raise questions, though, that in those areas in which native diets are rich in tropical oils, such as Indonesia, the Philippines, and India, there is no apparent correlation between coconut consumption via coconuts, coconut water, coconut milk, or coconut oil and heart disease. In fact, the research is mixed with some studies pointing to less oxidized LDL and better fibrinolysis (breaking up of blood clots) with coconut consumption. Talk about mixed evidence!

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Yet it didn’t take much for people to jump ship. Blogs are popping up praising coconut oil to high heaven; foodies are coming out of the woodwork with coconut oil recipes for pastries, icings, brownies, muffins, stir-frying vegetables and even to put in your oatmeal! The sweet, vanilla-like, nutty flavor makes people go nutty for this fluffy oil, and it’s never been denied that coconut oil does wonders for the texture and quality of food products. After hearing of the speculation, Melissa Clark of the New York Times went on an experimental frenzy, using coconut oil in everything from home-made ice cream magic shell to roasting sweet potatoes.

My advice: at ease! Before you go pouring coconut oil on your corn flakes, let’s keep the big picture in mind. It is reasonable to say that until we have more conclusive scientific evidence, coconut oil should be consumed in moderation. All that’s safe to say is that small amounts probably aren’t harmful. The Dietary Guidelines for Americans recommend no more than 10% of dietary calories be from saturated fat, which is about 20g a day for a 2000 calorie diet. I would still rely on olive oil and other sources of monounsaturated and polyunsaturated fats (from vegetable sources) as my primary source of fat. And, don’t forget the essential Omega 3 fats. Continue to avoid hydrogenated and partially hydrogenated coconut oil, which contain trans fats that are known to have atherogenic effects. Even if coconut is not as bad for us as we once thought, that doesn’t mean it’s good for us. If nothing else, it still contains 120 calories per Tbsp. And as for your corn flakes, for the time being, milk works just fine. Your thoughts?

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What You Must Know About Fat

Most of us know that consuming too much fat is bad for us.  But, how much is too much?  Does it matter what type of fat we consume?  How many grams of fat should we look for when reading a food label?  Should we purchase fat-free foods?

 

Bad Fats

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What we consider to be “bad fat” is essentially encompassed by two types of fat: saturated fat and  fat.  We consider saturated fats “bad fats” because of their elevating effect on low density lipoprotein (LDL) cholesterol and lowering effect on high-density lipoprotein (HDL) in our blood.   Saturated fat comes mostly from animal sources.  The exceptions to that rule are coconut and palm oil (think tropical oils) which are derived from plant sources but are also highly saturated.  Saturated fats from animal sources include the fat in egg yolks, dairy products such as milk, cheese, yogurt and ice cream, fat from meats, and butter.  Saturated fat is generally solid at room temperature, although in milk the fat is emulsified thus making whole milk creamier than skim or 1% milk.  Trans fats are derived from plant sources and consist of an unsaturated vegetable oil that has been hydrogenated and made to become saturated.  This process is used to make oils more shelf-stable and to improve the quality of products such as baked goods.  The best example of pure trans fat is what you see in a tub of shortening.  Trans fats are found largely in baked goods such as cookies, pies, and pastries, as well as some crackers and chips.  However, since trans fats were required to be listed on the food label in January of 2006, companies have begun removing trans fats from their products and adding the highly-saturated coconut oil, whose harmful effects are not as well known to the public.

 

Good Fats

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The best fats for your cholesterol levels and overall health are monounsaturated fats and omega-3 fats.  Monounsaturated fats have been shown to lower LDL cholesterol and raise HDL cholesterol and come from plant sources.  The best sources of “mono” fat are olive oil, canola oil, almonds, Brazil nuts, cashews, avocado, pumpkin seeds, and peanuts.  Omega-3 fats have many health benefits, including improved cholesterol, immunity, and brain function.  Omega-3 fats are found in salmon, herring, mackerel, flaxseeds, and walnuts.

 

How Much Fat?

Before you go grazing the day away on nuts and dousing every meal with olive oil, it is important to note that regardless of the level of saturation or type of fat consumed, the amount of fat is also important.  Too much fat, even from good sources, can raise our LDL cholesterol.  So, how much is too much?  Because fat is one of the 3 major nutrients from which we derive energy (the other 2 being protein and carbohydrate), the amount of fat each individual needs depends on their total calorie needs.  A healthy amount of fat is between 20-30% of total calories, which is about 45-65 grams per day for someone who requires 2000 calories per day.  No more than 1/3 of total fat should be saturated, which means this person consuming 2000 calories per day should shoot for no more than 15-20 grams per day of saturated fat.  Trans fats should be limited as much as possible although do not need to be avoided as if they are poison.  Trace amounts will not significantly impact our health but should be limited whenever possible.  Dietary cholesterol has not been shown to have as significant of an impact on our LDL cholesterol as saturated fat, but a good target for dietary cholesterol is 300mg per day or less.  

 

Ten Action Steps So, how do you go about eating less of the bad fat and more good fat?

  1. Choose a non-hydrogenated margarine instead of butter
  2. Switch to 1% or skim milk instead of whole or 2%
  3. Choose lean cuts of meat most of the time, such as chicken, fish, or lean ground beef or turkey
  4. Broil, bake, or steam food rather than frying it
  5. Remove skin from chicken and other meats
  6. Eat low-fat cheese
  7. Snack on nuts and avocados
  8. Cook with small amounts of olive oil
  9. Mix ground flaxseeds into smoothies, cereal, or use in baking
  10. Use egg beaters or scramble one whole egg with two additional egg whites instead of eating multiple whole eggs in a sitting

What low-fat foods do you already consume in your diet?  What is your favorite source of monounsaturated fat?  What change could you make this week to eat less saturated fat?  Let me know!

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