You've heard about it on TV, on Pinterest, and Facebook pages. You wonder, "Could this stuff be as good as everyone claims it is?" I, just like you, am ever the skeptic. I am married to an even bigger skeptic. Part of Jen's focus in graduate school was on philosophical skepticism, for Pete's sake. So believe me when I say if we use it, it must be good!
So why use coconut oil?
Here are a few reasons:
1. It's good for your health. Gerald: Unlike most fats which consist of Long-chain Triglycerides (LCTs), Coconut oil is made up of mostly Medium-chain Triglycerides (MCTs).
Studies have showed MCTs intake is associated with increased energy expenditure, faster satiety, and increased fat oxidation. In other words, coconut oil can give a slight boost to your metabolism and satisfy hunger at the same time. Another study indicated that even when eating excessive calories, rats who ate large amounts of MCTs gained about 30% less weight than those eating LCTs, and showed a greater increase in metabolic rate due to thermogenesis.
These positive effects occur because MCTs are processed through a different mechanism than LCTs in the body. LCTs must first be broken down by bile and enzymes into smaller fatty acids before they can enter the bloodstream. MCTs on the other hand, go directly to the liver, where they can be quickly broken down and absorbed without bile salts. This is also particularly important for people who have digestive problems, such as IBS or gallbladder issues. Many who experience pain or indigestion when consuming fatty meals can consume MCTs with no discomfort.
Additionally, since the MCTs are processed quickly, they are available for energy much faster than other fats. For those who are limiting carb intake, coconut oil can be the missing piece that provides the quick energy many associate with carbs.
Jen: You can use coconut oil in place of butter in just about any recipe and on anything you would normally slap butter on, including toast. 76 degrees is the magic number when it comes to coconut oil: it's solid at this temperature or when colder, liquid when warmer. You'll generally find it in solid form at the store, and it is very shelf-stable, lasting a long time without refrigeration provided you keep contaminants out. If you add it to iced smoothies or anything cold, just be prepared to work with the solid texture and use some kind of blender (it might create teeny-tiny beads in the end product, but won't blend as a solid otherwise unless--you guessed it--you're blending it into a liquid that's warmer than 76 degrees). As a medium-chain fatty acid, it is well absorbed by the entire body, especially the brain.
Make no mistake: your brain NEEDS healthy fats, as do the rest of your organs and as does the rest of your body (we'll be covering healthy fats and the faults of a low-fat diet in a subsequent post). In fact, studies and anecdotal evidence have shown that coconut oil specifically plays a role in diminishing the signs of Alzheimer's and dementia. There are no comparable oils.
Click here for one such story, further documented in the book "
Alzheimer's Disease: What If There Was a Cure?: the Story of Ketones" by Mary T. Newport (
here is her article encapsulating the theory she sets forth in her book; it's the second link down, right under the link titled "Ketone Esthers article" and opens as a .pdf). An Alzheimer's patient has an insulin-deficient brain, and coconut oil as a medium-chain fatty acid has been shown to stabilize or even reverse the disease by acting as a sort of alternative fuel on this insulin-starved habitat. ALL brains make excellent use of coconut oil in this way; if it works in the extreme example of Alzheimer's, think of what it can do for you. Anecdotally, my dad swears by it for his creaky, arthritic joints, which are no longer creaky since he started taking coconut oil. He won't be without the stuff. He takes almost two tablespoons in the morning and again in the evening.
All of this begs the question: How much do I take? First, a disclaimer: always check with your doctor, dietitian, or health care provider before taking any supplement. We are not doctors; we've just done our research and know what works for us. While there is no recommended daily allowance (RDA) for coconut oil, at least a tablespoon a.m. and another p.m. is most often recommended. Throughout this post are references to books and websites as source material for recommended doses for various and specific health issues, so read on to check those out! Below I mention a book called "
The Coconut Oil Miracle" that includes 50 recipes as a means to get coconut oil into your system aside from just taking it straight by the spoonful, and an internet search will find you many, many more recipes. And yes, coconut oil is technically a saturated fat, but certainly not all saturated fats are unhealthy. Coconut oil is phenomenally beneficial and does not act on the body with the negative results typical of most other saturated fats largely because it is a medium-chain, as opposed to long-chain, triglyceride. Research, consultation with your health care provider, and possibly some trial and error will help you find just the right daily dose for YOU.
Ways to cook with coconut oil:
Ginger: I make a quick salad to go with dinner where I saute a bunch of spinach, baby tomatoes (split in half), and minced garlic in coconut oil. When it is done I sprinkle some red pepper flakes on it and a bit of parmesan if I am feeling naughty. Its quick, easy and delicious! We also cook fish in it all the time.
Jen: Anything you cook or saute
in butter or other oils can be cooked or sauteed in coconut oil. You can always start there as an easy segue into using coconut oil. I find chicken and shrimp especially delicious when cooked in the stuff, but honestly I also often can't taste the coconut at all. It is very mild in the first place, as far as I'm concerned. I recommend cooking a small batch of something in it just to see how you like the flavor in general.
I love to do what Ginger does as well and saute spinach in it, or kale is a fantastic alternative. Again, just about any veggie works so well this way; it's just a matter of taste-testing with the coconut oil as opposed to your current oil of choice. I also enjoy a tablespoon blended with my morning protein shake in my Magic Bullet, though in that case I wish the flavor was much, much stronger! Keep in mind what I mentioned above--that, since coconut oil is solid when cold, this will change the texture of any smoothie it's added to. I enjoy this texture. Why not give it a try?
Curry dishes? Phenomenal with coconut oil. It's an amazing addition to most Asian cooking, and in so many desserts, like macaroons. Think about how making the simple swap from an unhealthy oil made from LCTs to the MCTs in coconut oil on a regular basis can add up to disease prevention, control over your blood sugar, weight control, and a host of other benefits. We'll be adding more specific recipes here and elsewhere on the blog later; for now, these are some general ideas to get you thinking!
2. It's a great beauty product. Ginger: It moisturizes your skin, soothes eczema, and
many have testified that it has improved their keratosis pilaris (also known as chicken skin). I use it as a moisturizer not just on my body, but my face (and I am a long time acne sufferer...it doesn't make me break out!) and my lips. I wash my face with a combination of baking soda and coconut oil a few times a week and it has helped the texture of my skin. Its also great mixed with sugar and used as an exfoliant. And it smells damn delicious!
Jen: I, too, am a lifelong acne sufferer, and I swear by this stuff...though I was initially terrified to slather OIL on my FACE. I rub a pea-sized amount (again, it's generally solid at room temperature) between my hands to liquefy and pat it on my face about a half-hour before going to bed at night. I also put a few drops of emu oil and argan oil on top of that if I'm extra-dry, but that's another post! I rub the extra over my hair. Coconut oil is one of very, very few oils with a small enough molecule to absorb into the pores of your hair shaft, by the way, and it's miraculous as a leave-in hair treatment. It also has an affinity for proteins in the hair, unlike almost all other oils, which makes it, along with argan oil, one of the very best to use as a hair treatment. Alternatively, one could rub more of it on dry hair, leave it on for an hour or so for deeper conditioning, then wash it out. I do this weekly with pretty awesome results. It has helped heal old acne scars on my cheeks and gives my skin a fabulous glow (says me). It's an incredible makeup remover--just rub some over your dry skin and it will break up dirt, oil, makeup, and whatever else you have sitting on your skin. Rinse off thoroughly, then wash with your regular facial soap. It's brilliant anywhere on the body as a moisturizer. Plus, like Ginger wrote, it smells yummy naturally!
Coconut oil is also great for psoriasis and, as Ginger noted, eczema, both when taken by the spoonful and used topically.
This little article recommends it anecdotally, and there are loads of other sources on this subject.
This one recommends two tablespoons a day plus topical application for psoriasis. The Earth Remedies site offers testimonials on coconut oil's fantastic benefits with regard to
psoriasis here and on
eczema here. I mention psoriasis in particular because it is a skin AND joint condition (ultimately it is an immune system condition), and coconut oil can help with
both the skin and joint issues when taken internally and topically.
Click here to check out the section of the Earth Remedies site that includes a Table of Contents on the right-hand side of the page. Click on any of the health conditions on the Table of Contents list to read testimonials relating to how coconut oil helped in mitigating or eliminating whatever condition you selected.
3. It has some surprising uses. Ginger: Need a degreaser? Grab that coconut oil! Got glue stuck to your hands? Slather it on and your hands won't be sticky! Seriously. This stuff is pure awesomeness.
Jen: Don't forget our furry friends, while we're covering the broad array of uses for coconut oil! I put about a teaspoon on top of my dog's breakfast. He LOVES it (okay, it's not much of a shock that he's a fan of it since it is, after all, food), and he picks the lump of it up first thing to devour before he commences with the rest of his meal. His arthritic back legs don't hitch at all when he rises anymore, and his coat is even more beautiful. Another fun use for coconut oil? Try giving a massage with it! It retains the perfect level of slickness without feeling greasy, and the benefit is twofold because it's so good as a moisturizer.
Ginger: My favorite kind is made by NOW. We buy it online at
Amazon. I encourage you to get the purest kind you can so you get the maximum benefit.
Jen: I totally agree with Ginger. Get 100% virgin, organic, unrefined, cold-pressed, and pure coconut oil as opposed to what's often referred to as RBD: refined, bleached, and deodorized. I use Vitacost brand;
click here to check it out. I like it because it's great quality in a giant 54 ounce tub at a great price. I'll be trying out Ginger's NOW recommendation, too! There are a ton of brands out there, but just keep our keywords in mind and compare prices to find what's right for you.
4. It is well-studied and information and recipes are easy to find. Jen: Several years ago, I picked up a book called "
The Coconut Oil Miracle" by Bruce Fife. I was hooked on the stuff from that moment on. I know what you're probably thinking: "A BOOK? Seriously? They still make those?" Yep, they do, and I highly recommend this one. It covers the benefits of coconut oil with regard to heart health, germ fighting (it's naturally antibacterial because of the high concentration of lauric acid--
pure coconut oil is about 50% lauric adic, in fact), weight loss, immune system health, fighting diabetes and blood sugar spikes, improving digestion, fighting signs of aging on the skin, and a massive host of other benefits. This stuff really is miraculous. It's also inexpensive, considering all it does. After I read this book, I was greedy for more info, so I began scouring the web and found a mind-numbing amount of data. All you need to do is start anywhere--I suppose the post you're reading right now is as good a place as any!--and follow the path. Here are a few places I recommend:
The Coconut Research Center is a nice little clearinghouse of coconut oil info and lists many of the oil's benefits right on the
homepage. There are also
several video interviews with Dr. Bruce Fife, the author I mentioned above, on different aspects of coconut oil. For another great list of uses for coconut oil, check out the "
333 Uses for Coconut Oil" post on Hybrid Rasta Mama's blog. I think Ginger and I both came across this some time ago when it was just "160 Uses for Coconut Oil"! I like this particular list because it offers a bit of explanation as to how the oil works to target many of the conditions specifically rather than simply listing the conditions that the oil helps.
If you've tried coconut oil and are a fan, we'd love to read your comments about how you use it as well as the great results you've obtained from including it in your diet. If you haven't yet tried it, we encourage you to do so! We offer some ideas in this post as to how to use it and what benefits you can expect, but a web search will find you even more by way of recipes and benefits. There are many books on the subject, so a blog post alone will certainly not do it full justice. In addition to the above-mentioned "
The Coconut Oil Miracle," there's "
Coconut Cures: Preventing and Treating Common Health Problems with Coconut" by Bruce Fife (2004); "
Coconut Oil Cures" by Sharon Daniels (2013); "
The Everything Coconut Diet Cookbook: the Delicious and Natural Way to Lose Weight Fast, Boost Energy, Improve Digestion, Reduce Inflammation, and Get Healthy for Life" by Anji Sandage (2011); and "
Virgin Coconut Oil: How It Has Changed People's Lives, and How It Can Change Yours!" by Brian Shilhavy and Marianata Jader Shilhavy (2004). There are also several Kindle-only books (available for immediate download on pretty much ANY device), but not all of those are worth the money considering the general absence of decent editing in the "publication" process. The hard-copy books, however, I do recommend. Just start somewhere, anywhere (like here!), and I bet you'll be hooked, if you aren't already!
