Can eating coconut oil help you lose weight? Is it really effective to be rich in precious medium-chain fatty acids?

People who love beauty know that coconut oil can prevent sunburn, moisturize the skin and can be used to remove makeup. It is the favorite skin care product of supermodel Miranda Kerr and American supermodel Shi Huaifeng. However, the Internet is also constantly spreading the news that coconut oil is rich in medium-chain fatty acids, which can help control blood sugar and help lose weight. Is the richly scented coconut oil really that magical? Professional nutritionists have detailed explanations!

What are medium-chain fatty acids?

If you want to understand the "anti-glycemic" and "weight loss" effects of coconut oil, you should first understand what "medium-chain fatty acids" are? Huang Shinan, a nutritionist at Daqian General Hospital, said that there is a chain-like skeleton in the structure of oil fatty acids, which is formed by connecting carbon atoms of varying numbers. Depending on the length of the carbon chain, there are short chains, medium chains, and long chains. The carbon chain of medium-chain fatty acids is composed of 8 to 12 carbon atoms. It is a fatty acid with a relatively small content in nature. Both palm kernel oil and coconut oil contain medium-chain fatty acids.

Not easy to form body fat ~ Medium chain fatty acids are great

Most edible oils (for example: soybean salad oil, sunflower oil, canola oil, etc.) are long-chain fatty acids. After entering the human body, their metabolism will first form chylomicrons, then enter the liver through the lymphatic vessels and veins, and then be stored in the muscles and liver adipose tissue, and then broken down into energy when necessary.

However, medium-chain fatty acids ingested are sent directly to the liver via the portal vein for decomposition and can be quickly converted into energy, so they are less likely to accumulate as body fat. From a physiological perspective, medium-chain fatty acids are not only less likely to form body fat, but the nature of this oil can easily make people feel full, making it a relatively beneficial oil for those who are trying to lose weight.

In terms of controlling blood sugar, the body of a diabetic patient is unable to normally transport glucose in the blood to cells due to insufficient or poor utilization of the hormone insulin, resulting in the cells being unable to obtain sufficient energy. Medium-chain fatty acids can be quickly converted into energy and sent to cells for use. They can also enhance metabolism and guide the body towards a physique that can easily consume calories, thus helping to control blood sugar.

Can eating coconut oil control blood sugar and help lose weight? If you eat too much, you will still get fat!

However, when it comes to weight loss and blood sugar control, nutritionist Huang Shinan bluntly stated that coconut oil, which contains 65% medium-chain fatty acids, is actually not that magical! Whether you want to lose weight or control diabetes, "balanced diet" and "regular exercise" are always more effective!

Nutritionist Huang Shinan added that according to the "Law of Conservation of Matter", 1 gram of fat will produce about 9 calories. Even if it is good oil, eating too much will still increase calories. Excess calories stored in the body will eventually be converted into fat and make you fat.

Saturated fatty acids exceed 92%. Eating too much coconut oil can hurt your heart

In addition, coconut oil is highly saturated, with saturated fatty acids accounting for more than 92%. Although it is stable and resistant to oxidation and rancidity, its saturated fats contain palmitic acid (C14) and myristic acid (C16), both of which are long-chain fatty acids that may increase cholesterol and thereby increase the risk of cardiovascular disease. So far, the dietary guidelines issued by governments around the world still recommend limiting saturated fats.

Even so, coconut oil extracted from coconut meat or coconut milk is not completely inedible, especially its rich aroma always stimulates appetite. Nutritionist Huang Shi-nan said that it is okay to eat coconut oil occasionally, but it is not recommended to completely replace general cooking oil with coconut oil. When buying coconut oil, it is best to choose unrefined ones that are government-certified for safe use.

When used in cooking, in addition to adding it to drinks to add flavor, coconut oil has a small molecular weight and a low smoke point, making it more suitable for shallow pan stir-frying but not for deep pan frying. In addition, although coconut oil is a natural ingredient, it may not be suitable for consumption by a very small number of people. In particular, allergy patients should confirm the condition before consumption. If any physical discomfort occurs after consumption, stop using it immediately and seek medical attention.

[Nutritionist’s dish/Coconut curry chicken] (4 servings)

• Ingredients: 300 grams of boneless chicken thighs, 100 grams of peeled potatoes, 100 grams of onions, 40 grams of carrots, 60 grams of curry cubes, 120 grams of low-fat fresh milk, 10cc of coconut oil.

• practice:

  1. Chop the chicken thighs, potatoes, onions and carrots into cubes. Blanch the chicken thighs to remove the blood and set aside.

  2. Take a wok and put a little salad oil in it, stir-fry the chicken thighs, then add the potatoes, onions and carrots and stir-fry together. When the onion aroma comes out, add water. The height of the water should be about the same level as the chicken thighs.

  3. When all the ingredients are almost cooked, add low-fat milk, coconut oil and curry cubes and stir until dissolved.