Totally (Coco)Nuts for Health!

Monday, February 6, 2012

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The coconut—pulp, water, and oil have many benefits. Keep reading to find out how you can benefit from the whole coconut.

What is coconut water?

Coconut water is the clear liquid found inside immature or “green” coconuts. As the coconut itself matures, the coconut water supply decreases and eventually is replaced by the coconut “meat”. Then from the matured coconut meat, an emulsion of the grated meat produces coconut milk. Very interesting!

Coconut water is great for dehydration after exercise and diarrhea. Coconut water provides electrolytes (potassium, magnesium, sodium) and glucose well comparable to sports drinks. And interestingly, some locations use coconut water intravenously as a hydrating fluid. Drinking coconut water can also be used to lower high blood pressure.

Where does coconut oil come from?

Coconut oil is obtained from the dried nut (fruit) of the coconut palm.

What about the labels?

Here is some help in understanding the labels at the health-food store as there are several grades of quality. The term “virgin” means that the oil is generally unprocessed—meaning that virgin coconut oil has not been bleached, refined, or deodorized. The term “cold-pressed” refers to not using any added heat while mechanically pressing out the oil. Naturally some heat is generated as high pressure is needed to press out the oil. But during “cold-pressing”, the heat generated does not exceed 120 ° F. Generally, the lower the processing temperatures, the better the oil quality. Some companies even keep the temperatures below 100 ° F. The best quality is organic raw extra-virgin coconut oil. Some companies even label their coconut oil as “the first press” which is another level of grading quality. Please read the labels to avoid hydrogenated coconut oil or even any other trans fats. Having a conversation with the various companies may help you make the best decision in coconut oil quality.

The Rap on Saturated Fats:

Coconut fat is primarily saturated fat. Yes, it is true that coconut oil does fall into the category of the “infamous artery-clogging” saturated fats. Unfortunately, the low-fat/no-fat diet trend (of the past! as we now know better!) gave coconut oil a bad rap—by association—as all the saturated plant fats were lumped together with all the saturated animal fats. This association did not distinguish between the two and their differences. Animal sources of saturated fats are derived from cheeses, butter, eggs, and meats. Other plant sources of saturated fats other than coconut include peanut, cottonseed, and palm kernel oils. But, coconut oil is not bad! It actually has many health benefits and is an excellent source of the all-important laurie acid, as well as healthy medium chain triglycerides. We should be more concerned for the trans fatty acids and partially-hydrogenated vegetable oils, which are worse. Here is something totally cool to look out for in the future while grocery shopping—some food companies are considering replacing the trans-fats/partially-hydrogenated vegetable oils with coconut oil.

Another totally cool fact that you may not be aware of is that saturated fats tend to be the most stable with the least concern for becoming rancid. Generally, tropical products such as coconuts, macadamia nuts, kola nuts, and palm oil all contain saturated fats in good portions. These tropical foods are exposed to the “heat of the Tropics” and need protection from fats that will not go rancid in heat. Coconut oil is very stable in heat with one of the highest smoke points (450 ° F) of any plant oil. The more unsaturated the fat proportions, the more vulnerable the oil/fat/food is to both outdoor (climate) and indoor (cooking) heat. Actually, the less saturated an oil is, the quicker it can become rancid and oxidized if not limited to the exposure of heat, light, and air. Therefore, polyunsaturated oils tend to be the most-susceptible oil to rancidity and oxidation.

Heart Healthy with Coconut Oil

There is controversy as to whether coconut oil consumption increases or decreases the risk of cardiovascular markers. Research from India suggests that coconut oil consumption is not associated with decreased or increased risk of myocardial infarction or angina in patients from India. Also consider that coconut oil does not increase the risk of heart disease as much as the trans fatty acids. While trans fatty acids/hydrogenated oils reduce the “good” HDL cholesterol levels, coconut oil may have a boosting effect on HDL levels. Trans fatty acids negatively affect the “bad” LDL and triglyceride levels. Triglycerides are the storage form of fat in the blood. Clinical research indicates that coconut oil does not seem to increase triglyceride levels, but can lower lipoprotein(a) levels. Another study from Germany suggests that a diet rich in omega-3 fatty acids in conjunction with medium-chain fatty acids/triglycerides (MCTs) from coconut oil may quickly decrease severely high triglyceride levels. A diet rich in both omega-3 fatty acids and MCTs for 7 days significantly dropped the plasma triglyceride and total cholesterol levels in 32 subjects. Although the topic on coconut oil consumption and its effect on cardiovascular risk is without controversy, it can be a good topic to discuss with your healthcare provider for monitoring. As always, moderation is key here. Coconut oil should not completely replace all dietary fats to not result in a deficiency of important essential fatty acids such as omega-3s and omega-6s.

What are MCTs?¿ Okay, here is where the answer to your question lies. To start, MCTs are found naturally in milk fat, palm oil, and coconut oil. Raw virgin coconut oil is comprised mostly of medium-chain and short-chain fatty acids. About 60-75% of virgin coconut oil is comprised of medium-chain fatty acids/triglycerides (MCTs). Due to the abundance of MCTs, coconut oil does not have the same effect of long-chain fatty acids (LCTs) found in most oils/fats. MCTs are much shorter in length compared to the LCTs. MCTs are generally 8-12 carbons in length, while LCTs can vary from 18 carbons and more in length. This makes MCTs easier to absorb, digest, and utilize in the body. Unlike the LTCs, MCTs are easily converted to energy without raising blood glucose. MCTs are small enough to enter into the cell’s mitochondria to be converted into a readily usable form of energy. In contrast, LCTs require a lot of bile acids and more digestive steps to be broken down before they are absorbed into the bloodstream. MCTs are absorbed quickly in the intestinal tract and bypass the liver. MCTs do not require bile salts or the intestinal lymphatic system for absorption. Instead, MCTs are absorbed by the portal system and transported to the liver. Therefore, MCTs are predominantly broken down for energy production as opposed to ending up as body fat or as artery deposits. Because MCTs are readily absorbed, they are a great alternative for those who cannot or have difficulty absorbing the LCTs—such cases can include an intestinal resection (short bowel syndrome), pancreatic insufficiency, cystic fibrosis, malabsorption, critically-ill, and highly-stressed.

Neurological Benefits of Coconut Oil

Coconut oil can provide benefits in neurodegenerative disorders and seizure disorders. Some clinical research shows that taking MCTs from sources such as coconut oil may decrease seizures in children with seizure disorders. A clinical study found that taking MCTs found in coconut oil improves cognitive function for those with the APOE4 gene variant sub-type of Alzheimer's disease. Other research suggests that there is decreased glucose (energy) metabolism in the brains of those with Alzheimer's disease. The brain’s energy source is glucose. There is a belief that neurons can exhibit “insulin-resistance-like” effects in those with neurodegenerative disorders such as Alzheimer's disease, Parkinson's disease, MS, and ALS. If the brain is “starved” of glucose, then it may rely on ketone bodies instead as an alternate energy fuel. Once absorbed, the liver can directly convert MCTs into ketone bodies. The consumption of MCTs from coconut oil may provide a source for energy metabolism in the brain, thereby improving symptoms. It is also believed that MCTs may inhibit beta-amyloid damage of the brain.

Athletic Benefits of Coconut Oil

The MCT supplementation quickly became a favorite energy source for many endurance athletes, such as marathon runners. Endurance athletes require an immediate source of energy for muscles. MCTs are an immediate and alternative source of energy to carbohydrates without having the spike of insulin release from consuming high amounts of carbohydrates. Also, MCTs became popular among body builders due to their “muscle-sparing” effects.

Antimicrobial effects of Coconut Oil

Coconut Oil as an Antifungal! Yes, this is true. There is research to support that virgin coconut oil is effective for fungal infections. Researchers in Nigeria found that the various isolates of the Candida species are highly susceptible to virgin coconut oil. This same study found that the species, Candida albicans, had the highest susceptibility to coconut oil. Caprylic acid and lauric acid are two of the many MCTs that give coconut oil its antifungal properties to not just the Candida species, but also to other opportunistic fungi. Caprylic acid also helps to maintain the normal healthy flora in the GI tract.

Oh-So-Soft Skin(!) with Coconut Oil Coconut oil is a great skin emollient topically for dry chapped skin, eczema, and psoriasis. You can make your own skin salve by gently melting coconut oil with other skin-soothing oils/fats such as shea butter, cocoa butter, bees wax, olive oil, jojoba oil, and almond oil. You may even add in other ingredients such as honey, vitamins A & E, and essential oils.

You may even decide to exfoliate using grated coconut mixed in coconut water or coconut millk!

A topical spray containing coconut oil with various essential oils may also be effective in treating head lice in children.

Really, Coconut flour exists? Yes, but not only does coconut flour exist, coconut sugar does too! Coconut flour has 10 grams of fiber per quarter-cup—this is 10 times more fiber than white flour. The added fiber lowers the glycemic index. This is great news for those with “a sweet tooth” and for those managing diabetes. And I shouldn’t forget to mention—coconut flour is free of gluten and grains. Try substituting coconut flour into some of your baking recipes, even for ¼ or ½ of the flour substitute. Hmmm, the oven is already preheated!

Becoming Totally (CoCo)Nuts!

Simple ways to add coconut oil in the kitchen are to mix it in oatmeal/hot cereal, soups, sauces, rice, stir-fries, baked potatoes, and spread on toast. You can even add grated coconut pulp into your cereal, salads, and yogurt. Hey, why not add the coconut oil, milk, or water into your smoothies!

Totally (Coco)Nuts for Health,

Cindy Azevedo

Cindy Azevedo, ND Student, University of Bridgeport

References:

1. Natural Standard: www.naturalstandard.com

2. Zhang H, Wei H, Cui Y, et al. Antibacterial interactions of monolaurin with commonly used antimicrobials and food components. J Food Sci. 2009 Sep;74(7):M418-21.

3. Ogbolu DO, Oni AA, Daini OA, et al. In vitro antimicrobial properties of coconut oil on Candida species in Ibadan, Nigeria. J Med Food. 2007 Jun;10(2):384-7. View Abstract

4. Norton, Amy. "Tropical oils don't always boost heart risk markers." Reuters Health Medical News 24 Nov. 2011.

5. Coconut oil. Diabetes Forecast. July 2011 v64 i7 p17(2).

6. Hauenschild A, Bretzel RG, Schnell-Kretschmer H, et al. Successful treatment of severe hypertriglyceridemia with a formula diet rich in omega-3 fatty acids and medium-chain triglycerides. Ann Nutr Metab. Feb 2010;56(3):170-5.

7. "Medium-chain triglycerides." Mai Tran. The Gale Encyclopedia of Alternative Medicine. Ed. Laurie Fundukian. 3rd ed. Detroit: Gale, 2009.

8. Optimizing Metabolism. Towsend Letter. Nov. 1, 2011.

9. Pitchford, P. (2002). Healing with Whole Foods: Asian Traditions and Modern Nutrition. (3rd ed.). Berkeley, CA: North Atlantic Books.

Labels: coconut, heart health, MCT