Is Coconut Oil Suitable for the Keto Diet?

The ketogenic diet, sometimes known as the "keto" diet, is a low-carb, high-fat diet that has been used for centuries to treat medical disorders.

The ketogenic diet was frequently used to manage diabetes in the 19th century. It was first presented in 1920 as a successful treatment of epilepsy in kids who were not responding to conventional medicines. Additionally, the ketogenic diet has been studied and used in settings with strict oversight for the treatment of cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease.

• However, the low-carb diet trend that began in the 1970s with the Atkins diet (a very-low-carbohydrate, high-protein diet, which was a commercial success and popularized low-carb diets to a new level) has made this diet a possible weight-loss technique that is receiving a lot of attention.
• Other low-carb diets currently available include Paleo, South Beach, and Dukan diets, all of which have high protein but moderate fat intake. However, with only a minimal intake of protein, the ketogenic diet stands out for its extraordinarily high-fat content, which ranges from 70 to 80 percent.

There are two primary varieties of coconut oil available in stores:

• Refined
• Unrefined

Refined coconut oil has undergone deodorization and color bleaching. Sodium hydroxide is frequently included in this type of coconut oil to lengthen the shelf life. The extraction of oil using chemical solvents is a common step in the production of refined coconut oil.

The only benefit of using refined coconut oil over unprocessed coconut oil is that it cooks at much higher temperatures, with a smoke point of 450°F (232°C), as opposed to 350°F (175°C) for unrefined coconut oil.

Unrefined coconut oil tastes stronger than refined coconut oil.

Lauric acid

• Lauric acid, which accounts for roughly 50 percent of the fat in coconut oil, has been demonstrated to improve the ratio of high-density lipoprotein (HDL; good) cholesterol to total cholesterol.
• Lauric acid does increase total cholesterol although more so in HDL than in low-density lipoprotein (LDL) cholesterol. This indicates that it improves the relationship between HDL and total cholesterol.
• Its possible effect on longevity and heart health is unknown. However, depending on the results of the lab, it might at least be a step in the right direction.

In the body, lauric acid changes into monolaurin, a substance with potential antiviral, antifungal, and antiseptic effects. For this reason, many individuals have experimented with "oil pulling," which involves swishing and spitting out coconut oil.

Medium-chain triglycerides (MCTs)

• MCTs, which are present in coconut oil, have been linked to improved insulin sensitivity and brain function, and healthy weight loss.
• Many of the studies that reported the advantages of using MCTs were based on 100 percent MCT oil; this suggests that the advantages of the MCT oil found in coconut may be exaggerated.
• Coconut oil, on the other hand, only has about 14 percent of MCTs.

Although lauric acid and MCTs may have some health advantages, a tablespoon (13.6 grams) of coconut oil still includes 13.5 grams of total fat. The American Heart Association advises consuming less than 13 grams per day (from all sources). This is why most medical specialists do not suggest coconut oil as a healthy food.

Coconut is tasty, useful, and possibly nutritive. However, it is heavily processed and can be the least wholesome method to eat coconuts. Most of the flavonoids, antioxidants, sterols, stanols, and phytochemicals included in coconut and coconut products, as well as those that give them their health advantages, are mostly removed during the production of coconut oil.