Coconut Oil from Coconuts - The Healthiest Fat?

Coconut oil is categorized into refined and unrefined varieties based on the production process. When selecting coconut oil, a broad price range is one of the first aspects to consider. Is it worth saving on purchasing coconut oil? The differences depend on the type of coconut oil (Table 1) and whether the most expensive means the best? The same capacity, the same manufacturer, and a different price? What is the cause of this? The label should provide information about whether the oil is refined or unrefined (so-called cold-pressed). Similar to other plant oils, cold-pressed coconut oil products possess a significantly higher nutritional value due to their excellent taste, resulting in a higher price. Upon opening the jar of the unrefined version of the oil, a pleasant coconut aroma will be noticeable. Unrefined oil retains the natural coconut flavor, unlike refined oil, which is tasteless but still has its supporters in the kitchen. Which oil should be chosen? The answer is simple. Due to its nutritional value, desired taste, and aroma, unrefined coconut oil is the best choice. The refined version is a suitable choice only when sensory characteristics are undesirable, for example, during meat frying. Table 1. Division and characteristics of coconut oil.

The health benefits of coconut oil are primarily attributed to its content of medium-chain fatty acids (MCTs). This statement has been widely circulated, but is it really true? To answer this question, we must introduce the composition of MCT oil. This oil is industrially produced from coconut oil and palm oil. It mainly consists of capric acid (C10), caprylic acid (C8), and small amounts of lauric acid (MCT). This claim has been widely reported so far, but is it really true? To answer that question we need to present MCT's composition. The oil is manufactured industrially with coconuts and palm oils. Its composition is mainly composed of Capric acid, caprylilic acid, and low quantities of human lauric acid. Coconut oil, which can be found on store shelves, is made from coconut kernels. It consists mainly of saturated fatty acids (82%), with the remainder being monounsaturated fatty acids (oleic acid) and polyunsaturated fatty acids in the form of linoleic acid. What distinguishes these two oils is the fact that coconut oil contains medium-chain fatty acids, but in a completely different percentage. Coconut oil is composed of about 47% lauric acid, with the remainder being long-chain fatty acids, i.e., those found in animal products. It contains only a small amount (less than 16%) of medium-chain fatty acids (MCT). This raises the question of why we cannot compare these oils with each other? Their composition is similar, differing only in percentage. However, this percentage plays a very important role because lauric acid, although classified as a medium-chain fatty acid due to its structure, is only absorbed in this way by 25%. The remaining part is absorbed like saturated fatty acids, i.e., its consumption has a similar effect on the human body as consuming saturated fatty acids. The American Heart Association in its 2017 report recommended reducing the consumption of saturated fatty acids, including coconut oil. Coconut oil is attributed with bacteriostatic, anti-inflammatory, antioxidant, and antifungal properties. It is worth noting that, for example, the amount of polyphenols, i.e., compounds that naturally occur in plants and have antioxidant and anti-cancer properties, is small in coconut oil. We can find a significantly larger amount of them, for example, in whole-grain bread or bitter cocoa or nuts. In addition, the positive effect of coconut oil on the human immune system has not been proven.

The fundamental difference between medium-chain fatty acids and those of a longer chain (starting from 12 atoms of carbon in the chain) is not in their storage as fat, but rather in the way they are digested by the human body. Medium-chain fat acids are directly absorbed by the gut through the portal vein into the liver, circumventing bile digestion. As such, they function as a swift and readily available source of energy. This metabolic pathway ensures they are not deposited as body fat, but instead utilized to meet the immediate needs of the organism.

Coconut seed oil serves as a superb alternative to animal fats such as butter or lard. It is especially valued by vegetarians and vegans. We primarily employ coconut seed oil for frying dishes. It boasts a high smoke point, allowing us to fry and bake without affecting its fatty acid content (there is no oxidation of fatty acids and formation of carcinogenic fats with trans configuration). Moreover, coconut seed oil, along with various types of coconut pastes and milk, are commonly utilized in the preparation of cakes, cookies, and desserts. They impart flavor, aroma, and the desired creamy consistency.

Coconut oil is not only used in the food industry, but it also plays a significant role in the cosmetics industry. The fatty acids, vitamin E, and antioxidants found in coconut oil make it extremely beneficial for skin, hair, and nails. Coconut oil moisturizes, regenerates, and nourishes the skin excellently. Lauric acid, due to its antibacterial and anti-inflammatory properties, helps in the fight against fungi as well as more serious and chronic conditions such as psoriasis. The protective layer of coconut oil on the skin forms an effective barrier against sunlight, which slows down the aging process. In many cosmetic stores and drugstores, we can find products based on coconut oil. Remember that unrefined oil is one that retains its natural properties and aromas. There is no one correct diet for all people. The basis of a balanced and healthy nutrition is moderation and common sense. It is also important to choose foods based on their properties and effects on the body. The supply of fats is essential for the proper functioning of our body. In order to maintain health, we should consume all types of fats, i.e., polyunsaturated (mainly omega-3), monounsaturated, and saturated (in moderate amounts, below 10% of the energy requirement for fats). Remember that the choice of fats in our kitchen belongs to us.