This mental boost also happens faster, usually within 15 minutes. The unique combination of fatty acids can have a positive impact on the health of the whole organism. 1:19 Coconut oil has more saturated fat than beef fat, ... but swishing with oil — any oil — will act as a super cleansing agent. Other studies find lipid profiles improve on high-fat diets containing coconut oil. 2. What Makes MCT Oil Better Than Coconut There are way less benefits when you get an altered product. 2014 Oct;68(10):1134-40. Coconut oil may be better for overall health than some types of fat, for example trans fats and possibly some animal fats, due to its unusual combination of fatty acids. There’s a long history of supposed fat-burners like grapefruit or apple cider vinegar that didn’t pan out in long-term studies; there are as of yet no such long-term studies on coconut oil. (Butter's main fatty acid, in fact, is palmitic.) Coconut oil features in many foods and has recently gained a reputation for being healthful. Use coconut oil to cook at high heats. It all comes down to the saturation of the fat. The key to experiencing these benefits is get into nutritional ketosis so you’re using fat instead of sugar for energy. Researchers did not discern a difference between coconut oil and other oils high in saturated fat, like butter, beef fat and palm oil. Today, I wanna compare […] Copyright © 2019 Baptist Health South Florida. Both olive oil and coconut oil have its pros and cons. Unfortunately, since at most they make up about 30% of the MCTs in coconut oil there isn’t enough available to quickly get your body into nutritional ketosis (burning fat for energy). Whatever your eat or drink with will taste like coconuts too. The results of this study indicate that even though coconut oil and butter are both saturated fats, they appear to have different biochemical effects. Overall, it is best to limit your consumption of oils that are high in polyunsaturated fats, even in their unheated form. 2016; 3(2). Tags: cholesterol, heart disease, Nutritional tips, Whole vs. But MCTs are not normally consumed in sufficient daily amounts to encourage sustainable weight loss or other health benefits touted by promoters of coconut oil. There are 4 different types of MCTs that make up this 60%. Liquid coconut oil does not have all the natural fatty acids that are present in its natural variant. The other MCTs in coconut oil are caproic, capric, and caprylic acids. of coconut oil per day to get some lauric acid, but primarily use Brain Octane. 2015 Feb;115(2):249-63. Recently, as a cardiologist, I have been asked a lot about the heart benefits of different oils. Coconut oil itself is made up of 90% saturated fat. It’s okay but remember that adding it will decrease the amount of capric and caprylic acid in every serving. J Acad Nutr Diet. Studies show that we can in fact perform our best during intense workouts when eating low carb. Coconut oil’s saturated fat is made up mostly of medium-chain triglycerides, or MCTs. Another reason to also use coconut oil is that it contains a fat called lauric acid. Sales from our online store help to support this work. In 2003, a study came out of Cornell University Medical School that, at a glance, seemed to suggest adding coconut oil to a diet helped with weight loss.It's no wonder people sort of stopped reading there, because it's exactly the sort of thing you'd want to hear. They also are better at helping our brain build the chemicals needed help us feel relaxed, focused, and mentally sharp. By speeding up metabolism, MCTs can help with weight loss management. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. 1. “Coconut oil has more saturated fat than butter and lard,” says Trukova. Coconut oil vs. MCT oil…. This means there’s enough of each to help your body burn fat for fuel faster and more efficiently for several hours after a single dose. So, if you want to get more ketones into your brain and eliminate brain fog and scattered thoughts, MCT oil is a much better choice than coconut. It’s healthier than butter, but not as good as unsaturated plant oils. It’s the most abundant MCT in coconut oil, making up about 50% of its fat content. However, there is no evidence that coconut oil is any more beneficial to health than oils containing mainly unsaturated fats such as canola, soya and olive oils. “There are some studies that suggest coconut oil has a better metabolic effect and others that show no difference. Monitoring Your Health: Benefits and Limits... How Does a Telemedicine Appointment Work? Controlling Your Blood Pressure in Times... Cardiac Patient After Minimally Invasive Procedures:... World Diabetes Day 2020: COVID-19 Adds... Diabetes and Hispanics: Understanding Risks and... Don’t Ignore Lung Cancer Symptoms. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. Coconut oil had been considered a healthy option by most American and many dietitians, at least up until a few months ago when the American Heart Association concluded officially that it raises your “bad cholesterol,” or LDL, and … Leaner animal products, such as chicken breast or pork loin, often have less saturated fat. The greatest percentage comes from lauric acid, an MCT that has many health benefits. Coconut oil is actually not that healthy...it is the highest in saturated fats and lowest in mono and polyunsaturated fats (good fat). Well, let us take a look at coconut oil vs. butter comparison in terms of their nutrition facts, differences, calories, and more. The foods I like to add it to the most are sushi, coffee, and desserts made from dark chocolate. The research is still split,” says Imus. Our take on these fats? The reason for that is, in order to digest fat, the body needs to be able to produce healthy bile. A supplement that meets these criteria is MCT Edge. This is because the ketones made from MCT Oil and our own body fat when we’re in nutritional ketosis easily crosses the typically impenetrable blood-brain barrier where it easily get into our brains. If you have duck fat use it! When we consider the fact that olive oil, avocado oil, and coconut oil all contain more than 80% of these fats (and less than 20% of polyunsaturated fats), it’s not surprising that these oils held up strong to heat exposure. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. Coconut oil had been considered a healthy option by most American and many dietitians, at least up until a few months ago when the American Heart Association concluded officially that it raises your “bad cholesterol,” or LDL, and advised against its use as a regular dietary or cooking aid. And we’re seeing more “Butter Is Good for You” and “Coconut Oil: Super Health Food” headlines than ever. Sauté vegetables in one tablespoon of virgin coconut oil to vary the flavor. ... much better than oil pulling. Unlike caprylic and capric, it doesn’t create a big increase in blood ketones. MCT Oil Is Flavorless And Odorless By taking them, you will get into nutritional ketosis faster. When blending MCT oil into a drink, use a blender. That is a higher percentage than in most other oils, and is probably responsible for the unusual HDL effects of coconut oil. Therefore, for those following keto, MCT Oil is much better than coconut oil to help you reach your goals. The articles, buyer’s guides, and product reviews published on our website are the result of hundreds of hours of product testing, researching, and writing by our staff. All Rights Reserved. Coconut oil is natural and healthy. Defying the Odds: He Survives Twice-Ruptured... Weight-Loss Surgery’s Vital Link to Diet,... Jim Kelly’s Battle Spotlights Oral Cancer, #BaptistHealthy Easy Eats: Breakfast Revisited. The initial school of thought with coconut oil was that it contained a high quantity of MCT, or medium-chain triglycerides. Coconut oil is fat that comes from pressing coconut meat or dried coconut meat (copra). Since there is a big difference between feeling hungry and being hungry, cravings can be a big problem, throwing you off your diet again and again. Here’s... Smokeout 2020: Reducing Lung Cancer Risk... COVID-19 Roundup: First Rapid At-Home Test... COVID-19 Roundup: Higher Risk of Mental... A Cardiologist Explains Impact of Stress... Roundup: Prediabetes Rising in Young People;... Roundup: Poor Diets vs. Conditioning (Ropes, Sandbags, etc. The first is for cooking at higher temperatures. 4. One plant-based saturated fat getting lots of attention is coconut oil. You should actually notice that whatever you’re adding it to tastes better. Ready? When substituting coconut oil for butter or vegetable shortening, use 25% less coconut oil than the amount of butter listed in the recipe due to its higher percentage of fat solids. Perhaps the only real downside to coconut oil is that it is not very rich in fat-soluble Vitamins A, D and K that we will find in ghee. MCT Oil Is Flavorless And Odorless Based on the data from this study, it seems that coconut oil may be more favourable for cardiovascular health. MCT Oil Is Better For Mental Energy Less-Healthy Fats: But-in a wonderful example of Mother Nature's inherent checks and balances-both butter and coconut oil also contain some of the less-healthy saturated fatty acids, including myristic and palmitic acid, which have been linked to higher buildup of fatty plaques in arteries. Saturated Fat. It does however have its own benefits. “Current nutrition research suggests that saturated fat intake should be less than 10 percent of calories per day, about 16gm daily for most women and 22gm daily for most men. The better choice overall is MCT oil. As consumers respond to the growing array of oil options, promotion of potential health benefits of different oils has increased. “However, based on these studies and what they’re looking at now, it seems that coconut oil is not as high in MCTs as was originally believed.”. Coconut oil is mostly made of saturated fats, which are pretty resistant to heat. My wife and I take MCT oil every 4-6 hours when we’re otherwise fasting. It really helps eliminate cravings for for sweets, bread, etc. They’re not health foods nor are they health fiends. MCT oil is a highly concentrated form of MCFAs that is predominately MCFAs. The easiest way to get your daily quota of this super fat is to use coconut oil in cooking as you would olive oil or any other oil, in baking, and you can even mix it in your fat-burning protein shakes. We’ve partnered with Nutiva to help you understand the amazing health benefits of MCT oil vs Coconut oil. Brain Octane raises fat burning ketones far more than coconut oil or MCT oil, but is protective against the gut toxin effect, unlike other saturated fats. You get more benefits from every teaspoon. ... much better than oil pulling. So, if your goal is to get into nutritional ketosis and burn fat for fuel, a fat that’s primarily lauric acid isn’t the best choice. It is also very good at increasing the amount of healthy bacteria in your gut. Liquid coconut oil is made by fractionating the coconut oil and taking out some of the fatty acids, majorly the saturated ones, that remain solid at cold temperatures. Refined: Knowing Your Grain Products is Important for Your Health. Our hunger and desire for food is controlled by our brain. Why is it happening? Don’t worry, I’m not going to leave you hanging without a definitive answer. I use coconut oil for cooking myself, even deep frying. Because it is solid at room temperature due to its high saturated fat content, coconut oil is not an ideal ingredient in cold or room temperature recipes, like dressing or marinades. Sometimes Refined Coconut Oil is hydrogenated or partially-hydrogenated, which results in the creation of trans-fats. My ability to focus is also much improved. For plant-based eaters, saturated fat primarily comes from coconut, cocoa butter (chocolate), and palm kernel oil. Before issuing its cautionary warning last year, the AHA reviewed existing data on saturated fat, showing coconut oil increased LDL (low-density lipoprotein) cholesterol in all seven controlled trials examined. Commonly made from dried meat of the fruit, coconut oil is 92% saturated fat, raising what’s called bad cholesterol, or LDL. But it doesn't really taste like the olives we eat whole. Sometimes the li… 21 The fewer the side effects the better your workouts. Coconut oil is more heat tolerant which means you can cook with it at higher temperatures before it degrades. and gives us lots of energy. Open Heart. Virgin coconut oil is also a rich source of antioxidants, including the phenolic acids p-Coumaric cid, ferulic acid, caffeic acid, and catechin, which are recognized for their ability to scavenge free radicals and protect against oxidative stress. When Coconut Oil Is A Better Choice They have a completely different makeups than the saturated fats found in animal foods.. Studies to Support Saturated Fat Differences. Eating fat helps to curb cravings and our appetites. MCT Oil Contains Only ‘High Test’ Fats Misc. Why is Coconut Oil better than Flaxseed Oil (cold-pressed)? 1 tbsp of olive oil Calories: 119 Total fat (g): 14 Saturated fats (g): 1 Unrefined whole coconut meat, coconut milk and extra virgin coconut oil are “good saturated fats”. Coconut Oil Is Better For Cooking Try it for yourself and see. Eur J Clin Nutr. So what does that end up doing? All that’s left to do is try it for yourself to see how powerful this specialized fat is for our brain and body. MCT vs Coconut Oil is debated on and offline among low carb, keto, and Paleo dieters. I’ve experienced this difference myself. What’s the big problem with coconut oil? Or you could use 1 tbsp. Saturated fat is divided into various types, based on the number of carbon atoms in the molecule, and about half of the saturated fat in coconut oil is the 12-carbon variety, called lauric acid. Replace some of your existing saturated fat consumption with coconut oil. Now you know why MCT oil is better than coconut most of the time. Palm oil is pressed from the flesh and kernel of the palm oil tree fruit and is produced at a rate of 47 million tons per year. Liquid coconut oil must be prepared. Liquid coconut oil is not found naturally. In fact, 82 percent of the fat in coconut oil is saturated, according to the data — far beyond butter (63 percent), beef fat (50 percent) and pork lard (39 percent). written by MCT Oil, on the other hand, only contains capric and caprylic acid. Instead of coconut oil, people should cook with so-called polyunsaturated fats … Here is a helpful comparison between two of the most popular healthy fats – ghee and coconut oil. Use refined coconut oil if you do not want a coconut flavor. This is why my wife and I use them separately. It’s also packaged in an recyclable glass bottle that keeps the oil fresh. However, there are certain applications for which one type may be better suited than … This makes it perfect for adding to your coffee, tea, smoothies, and protein shakes. The answer to this is that it depends. Coconut oil, on the other hand tastes and smells like coconuts. Use it to grease your muffin pans, put on your toast or roast your vegetables. It goes through a pretty intensive process that deodorizes and bleaches the oil. But which one is more effective for shredding excess pounds? Coconut oil doesn’t trace super quickly, so … When I take MCT oil, I notice a much more pronounced increase in my mood, even when I’m feeling great. And there’s more to coconut oil than fat. The saturated fat found in coconut oil increases levels of LDL cholesterol. Most specifically, lauric acid is great at killing bacteria viruses in our body. The remaining 40% is from other fats with their own benefits. Broken down, it is: Lauric acid, 45%; Caprylic acid, 7%; Capric acid, 6%; The tricky thing is that not everyone can efficiently break down fat, even coconut oil, as easy as it is to digest in comparison to other fats. Ketones from MCT Oil are a more efficient source of energy for our brain too. Because saturated fat is not bad for you. When you are calculating your recipe in your lye calculator, just use one oil—coconut—and enter 20 percent as the superfat. Coconut oil has emerged as a major source for debate about diet, saturated fat and how much of this potentially artery-clogging substance is too much. Lung Health: Smoking, Cancer and COVID-19. MCT Oil’s ability to enhance other foods flavor is so powerful that chefs and food scientists use it to make hundreds of other foods tastier. Interestingly enough, coconut oil is made up of around 90 percent saturated fat. 2. 0.81% more food energy (kJ) per 100g ... Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. It sends signals out to tell us to eat. They are named capric and caprylic acid respectively and can be found on the Supplement Facts section of the products label. In fact, 82 percent of the fat in coconut oil is saturated, according to the data — far beyond butter (63 percent), beef fat (50 percent) and pork lard (39 percent). The theory is that the fat in coconut oil metabolises more quickly than other fats because of the high MCT content. Coconut oil is not only a rich source of MCFAs but also lauric acid found in a mother’s breast milk. Required fields are marked *. And the winner is. Canola oil enjoys widespread acceptance as a source of healthy unsaturated fats, while any potential health benefits from coconut oil remain the subject of debate. This is most important if you are eating low carb and want to burn off fat instead sugar for energy. Liquid coconut oil must be prepared. Coconut oil has been a key fat in the plant-based diet, yet MCT oil is currently making its big debut—and for good reasons! As consumers respond to the growing array of oil options, promotion of potential health benefits of different oils has increased. Sometimes the li… Much of the coconut oil saturated fat comes from a component known as lauric acid. Summary Coconut oil is high in MCTs, a type of fat that your body metabolizes differently than most other fats. MCTs offer health benefits, such as helping with digestion and providing a clean fuel for the body. The closer to the source the better!  John Fernandez. For starters, it happens to be the only plant-based food that contains saturated fat, a potential contributor to heart disease which is found in many popular foods of the American diet. That is, it takes less work for our brain to energy from them than carbs. It actually can stick because it’s a solid. Liquid coconut oil does not have all the natural fatty acids that are present in its natural variant. Our brains love using fat for its energy. The jury is still out on whether saturated fat from animals is worse than that found in plants. Coconut oil is made entirely of fat, mostly saturated. And there is no evidence-based research yet that indicates oils with heavy concentrations of MCT prevent obesity, diabetes or other chronic conditions. The Healthpath view. Liquid coconut oil is not found naturally. 1. What About MCT Oil With Added Lauric Acid? Antibiotics: Join the Fight Against Resistance. 3. Coconut oil has emerged as a major source for debate about diet, saturated fat and how much of this potentially artery-clogging substance is too much. Here it is. Coconut Oil Vs. MCTs are responsible for many of the health benefits of coconut oil. Save my name, email, and website in this browser for the next time I comment. Epidemiological studies show the saturated fats found in animal foods (such as butter, beef, dairy, turkey, chicken, eggs, etc) is harmful to heart health. MCT Oil Is Better For Controlling Your Cravings Researchers found saturated fat from coconuts was not the culprit that negatively affected cholesterol profile. That said, a 2018 study did find that coconut oil can raise HDL cholesterol when compared with butter and olive oil. Based on the data from this study, it seems that coconut oil may be more favourable for cardiovascular health. 5. 1. Ghee is better tolerated than butter because of its scant quantities of casein and lactose, and it can usually be safely used by those who have sensitivities to butter or other dairy products. What we eat, when we eat, and how we eat relate to our overall health. By keeping the land unharmed, the people, animals, and environment around it remain preserved and capable of producing high quality ingredients for MCT oil for years to come. In a given tablespoon of coconut oil, approximately 60% of it is from medium chain triglycerides (MCTs). Like lauric acid, caproic acid also doesn’t do too much to boost ketones so it’s not so important. 1:19 Coconut oil has more saturated fat than beef fat, ... but swishing with oil — any oil — will act as a super cleansing agent. After reading this article you’ll know why MCT oil is better than coconut, and when and how to use both of these awesome fats most effectively. That is a higher percentage than in most other oils, and is probably responsible for the unusual HDL effects of coconut oil. The jury is still out on whether saturated fat from animals is worse than that found in plants. Saturated fats make up 92% of coconut oil – a higher percentage than butter. They have a completely different makeups than the saturated fats found in animal foods.. Studies to Support Saturated Fat Differences. Coconut oil is one of the few products that can be classified as a "superfood" that is eating well affect the overall human health. Fat profile. It is this substance that contains antioxidants, antibacterial, antifungal antiviral and anti-inflammatory properties. Coconut oil is better used in high heat cooking as it has a higher smoke point than olive oil. While studies show it doesn’t necessarily help performance directly, MCT oil can still help you have a better workout. The big takeaway is to practice caution and moderation when it comes to coconut oil, and be extra careful if you have high cholesterol. Studies show that taking MCT oil can significantly reduce feelings of hunger. Baptist Health has created this page as a resource to help you find your healthy plate. The flavor of the food I cooked is awesome and I actually feel a rush of energy after eating, probably from the MCTs it contains. This ensures that your MCT oil supplement comes from land that is not damaged by its production. We keep it on hand for this reason and use it regularly. That being said there are a couple of instances when coconut oil should be used. One tablespoon of coconut oil has 12gm saturated fat.” Saturated fat might not be the dietary villain it has been made out to be, according to recent research. We’re committed to publishing the most helpful content possible and helping you achieve your health and fitness goals so you can be all you can be. Fat has been maligned for decades as “unhealthy,” but in fact, fat is necessary for a healthy brain, body, and metabolism. Unrefined whole coconut meat, coconut milk and extra virgin coconut oil are “good saturated fats”. MCT Oil Contains Only ‘High Test’ Fats St-Onge MP1, Mayrsohn B2, O’Keeffe M1, Kissileff HR1, Choudhury AR3, Laferrère B4. When choosing an MCT oil, you need to make sure of a couple of things. Despite their nutritional stigma, we need fats as they play an essential role in the body. Less-Healthy Fats: But-in a wonderful example of Mother Nature's inherent checks and balances-both butter and coconut oil also contain some of the less-healthy saturated fatty acids, including myristic and palmitic acid, which have been linked to higher buildup of fatty plaques in arteries. Saturated fat is divided into various types, based on the number of carbon atoms in the molecule, and about half of the saturated fat in coconut oil is the 12-carbon variety, called lauric acid. This fat is one of the four MCTs in coconut oil. The extra boost of ketones you get from them will keep your brain energized so you can put all of your focus and effort into training. It is the most processed coconut oil on the store shelf. Researchers did not discern a difference between coconut oil and other oils high in saturated fat, like butter, beef fat and palm oil. That’s why it’s in the Bulletproof Coffee recipe (not coconut… (Butter's main fatty acid, in fact, is palmitic.) Also, for some, the taste of fresh coconut oil might take a bit of getting used to. MCT Oil Improves Physical Performance Too When we talk about fats and oils, there is only one distinction: a fat is solid at room temperature and an oil is not. … The entire coconut oil fad can be traced back to origins in a single study. Liquid coconut oil is made by fractionating the coconut oil and taking out some of the fatty acids, majorly the saturated ones, that remain solid at cold temperatures. Once in ketosis (where your body burns fat for fuel instead of carbs), you typically lose weight faster, plus have more energy and motivation to complete tasks. The first is that it should only contain the 2 medium chain triglycerides that will help your body produce the most energy boosting, fat burning ketones. Planning for the Holidays? 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You reach your goals good and bad cholesterol levels simultaneously its production consumption on appetite and food intake overweight! Into ketosis more easily, MCT oil is made up mostly of medium-chain triglycerides can for! Are better at helping our brain too with heavy concentrations of MCT, ” says Imus,. The li… coconut oil may be more favourable for cardiovascular health unsaturated oils... It has a better metabolic effect and others that show no difference many foods and recently! To origins in a mother ’ s advisory hasn ’ t create a big increase blood!, such as beef, pork, and desserts made from dark chocolate from! Its pros and cons caprylic acids caproic acid also doesn ’ t too! It takes less work for our brain build the chemicals needed help us feel relaxed, focused and!