Can coconut oil help you lose weight? Understand 5 common myths

The safety of oil products in Taiwan has caused a lot of controversy, and how people should choose oil products has also become a hotly discussed topic. Apart from salad oil, the natural vegetable oil "coconut oil" has become a new favorite of many people. It is no longer news that people in foreign countries like to use coconut oil for skin care, hair care, and even weight loss. However, does coconut oil really have so many benefits? The Mayo Clinic, a well-known medical institution in the United States, pointed out that coconut oil is a saturated fat, and there is currently no formal research to prove that coconut oil can help with weight loss.

There are many different opinions about the pros and cons of coconut oil. Before using it, you must first clarify its efficacy and ingredients.

According to the American health information website "Live Strong", the advantages and disadvantages of coconut oil can be roughly classified into the following five categories.

Q1: Helps improve metabolism?

The "medium-chain triglycerides" (MCTs) in coconut oil can increase calorie consumption. Taking 15 to 24 grams of medium-chain triglycerides per day can increase the body's total calorie consumption by 5%, which is equivalent to about 120 calories.

A: Not necessarily. Although the metabolic pathway of medium-chain fatty acids is indeed different from that of other fatty acids, coconut oil is not equal to medium-chain fatty acids, and the effects of coconut oil are naturally not the same as those of medium-chain fatty acids.

Q2: Suppress hunger?

The "ketone bodies" in coconut oil have the effect of suppressing appetite. A small-scale experiment conducted on 14 men found that those who consumed more "medium-chain triglycerides" at breakfast generally consumed fewer calories at lunch.

A: The effect is not significant. Just like the theory that drinking 1 to 2 spoons of olive oil before meals to lose weight was once popular in the United States, the principle is that oil itself takes longer for the stomach to empty than other nutrients such as protein, thus increasing the feeling of fullness. But don’t forget that oil itself is also a calorie. Drinking it like this for a long time will only lead to excessive oil intake and will not be very effective in losing weight.

In addition to drinking coconut, coconut oil can also be used to moisturize the skin and hair. However, its effectiveness in health care needs to be confirmed by larger-scale research. (picture/)

Myth 3: Preventing cardiovascular disease?

Coconut oil is a saturated fat, but American nutritionist Bruce Fife found in research literature that because the main component of coconut oil is medium-chain saturated fat, which is different from the long-chain structure of animal fat, it is not only easier to absorb, but also does not increase cholesterol. Experiments on mice have also found that it can improve cardiovascular coagulation and has antioxidant effects.

A: Unconfirmed. The World Health Organization's brochure "Avoiding heart attacks and strokes" points out that saturated fat and trans fat can lead to the production of bad cholesterol and that the use of these fats should be limited. These include butter and ghee, palm oil and coconut oil, lard and shortening. Therefore, there is no guarantee that coconut oil can really prevent cardiovascular disease in the long term.

Myth 4: Reduce abdominal obesity?

40 fathers and daughters with abdominal obesity consumed 30 ml of coconut oil every day for 12 weeks, and their BMI and waist circumference were significantly reduced. Another study found that 20 obese men took 30 ml of coconut oil every day, and after four weeks, their waist circumference decreased by an average of 2.86 cm.

A: Cannot be confirmed. The number of experimental samples is not large, so it is impossible to confirm the long-term effect of coconut oil on abdominal obesity. In addition, there are many causes of abdominal obesity. If you want to reduce abdominal fat by drinking coconut oil without exercise or improving your diet, the success rate is not high.

Myth 5: Skin care and sun protection?

Coconut oil is also very practical when used externally. For example, you can use coconut oil to moisturize dry skin or split hair. It can also help block 20% of ultraviolet rays. It can even be used to eliminate oral bacteria, protect dental health, and eliminate bad breath.

A: It is quite helpful. Coconut oil can moisturize the skin, hair and dry areas. Some people even use it to treat eczema and dermatitis.

Regarding the claim that coconut oil can help with weight loss, a nutritionist from the Mayo Clinic, a well-known American medical institution, said that one spoonful of coconut oil contains 117 calories and 13.6 grams of fat. Although coconut oil is harmless to health, it will not have a weight loss effect.

Foreign supermodel Miranda Kerr once revealed that her way of maintaining her figure and skin is to rely on coconut oil. She consumes 4 spoons of coconut oil every day and adds it to her daily diet, such as salad or tea. However, the World Health Organization (WHO) recommends that people do not consume too much coconut oil to avoid exceeding the calorie limit.

★“Is this true or false?” 》The truth about coconut oil