What foods contain coconut oil. Coconut oil properties and uses

So, we continue the series of articles about Another point that is important to highlight, since there is a lot of conflicting information on the net: someone writes that the more oil you drink, the better. And someone on the contrary recommends drinking drip.

How to really eat little coconut and what should be taken into account, we will talk in this article.

And also let's talk about the features of storage, in which edible coconut oil retains its beneficial properties longer.

Uses of coconut oil for food

Coconut oil can be consumed both in its pure form and added to various dishes. But be careful, follow the dosage so as not to get the opposite effect!

The dose is recommended to be divided into three meals and consumed either in its pure form half an hour before meals, or added when preparing foods (for example, when frying, preparing salads, sauces) instead of other oils. Coconut oil is compatible with many types of foods and drinks: soups, cereals, juices, coffee, tea.

For each weight and age category there is a recommended dose of application:

• with a weight of 30-40 kg, it is recommended to use no more than 0.5 tbsp. spoons of coconut oil per day;
• with a weight of 40-60 kg, it is recommended to use 1 tbsp. a spoonful of oil per day;
• with a weight of 60-80 kg, you can use 1.5-2 tbsp. tablespoons of oil per day;
• with a weight of 80 kg or more, you can use 2.5-3 tbsp. tablespoons of oil per day;
• from 0-6 years no more than a teaspoon, start drip.
• children aged 6 years and older may take 1-2 teaspoons daily;
• pensioners can take 1-2 tbsp. spoons per meal.

Coconut oil can be cooked in the same way as other oils. And in this case, you should not be afraid of high cholesterol levels, since coconut oil contains medium-chain saturated fats, which are instantly absorbed by the body and help burn fat. You can also replace butter and margarine with coconut oil to improve the taste and aroma of food.

Precautionary measures

*The information on our site is a translation from the Thai language of resources that collaborate with doctors and specialists to provide reliable information. However, the content on this site is for additional, general educational information only.

The site materials are not intended for diagnosis or self-treatment in any way and are not a substitute for qualified medical examination and diagnosis.

If you have any illness or discomfort, see your doctor. We are against self-treatment, we are for a reasonable approach to recovery.

A person's health depends on what kind of food he eats and how much useful substances he receives from it. There are products that concentrate them in large quantities. So is natural coconut oil. It is considered one of the balanced food ingredients. Below you will find instructions on how to use coconut oil.

natural coconut oil

Food for the human body should include 3 components of nutrients: protein, carbohydrate and fat. The first 2 parts are easy to make up for with a lot of fruits and vegetables, meat, milk, seafood and greens. High-quality fats are more difficult to obtain, but they are no less important for health. Coconut oil will help here, which is used for food to combat diseases of the gastrointestinal tract and heart.

This natural vegetable fat can influence those processes that are not amenable to the influence of animals. For this reason, it is even used in Indian alternative medicine - Ayurveda. This teaching about health and longevity considers coconut oil to balance, refresh and soothe the mind. Also, this product has other useful properties:

• speeds up metabolism;
• reduces cholesterol levels;
• participates in the process of cell renewal;
• has a positive effect on viral, fungal and microbial infections;
• improves the condition with problems with blood pressure.

What are the benefits of coconut oil

African tribes have undergone a study of scientists regarding the use of coconut oil for food, where this product is consumed regularly. In some areas, coconut is the staple food. Scientists in these tribes found that people had no problems with blood vessels and heart. In addition, they came to the conclusion that by using coconut oil, you can improve the functioning of the thyroid gland, strengthen the immune system, fight gastritis, ulcers and osteoporosis. Only the abuse of this product is harmful: excess can cause an allergic reaction.

Separately, it is worth mentioning the benefits of coconut oil for weight loss. Paradoxically, eating the “right” fat can help you lose weight. How does coconut oil help you lose weight? It contains triglycerides, which increase energy expenditure during metabolism. This means more calories are burned. In addition, coconut oil can reduce hunger, which is especially important for weight loss. In addition to cooking, this product is also used in cosmetology for the purpose of:

• reduce the appearance of cellulite;
• give the skin elasticity;
• accelerate the growth of eyelashes and strengthen them;
• get an even chocolate tan;
• eliminate wrinkles;
• moisturize the skin.

The use of coconut oil in food

For food, this aromatic ingredient is even used in weight loss diet programs, but it can also be added to daily meals. A feature of the product is that it is not affected by high temperatures. For this reason, it is safe to fry on it, because no carcinogens are formed. What can we say about the exquisite aroma and soft texture.

Use coconut oil instead of sunflower or margarine and you will see a positive effect in a couple of weeks. Try adding this flavorful ingredient to baked goods or hot drinks like milk, coffee, or hot chocolate. You can also use coconut oil like this:

• add 1-2 tsp. in fruit or vegetable salads;
• spread on bread;
• flavor porridge;
• season popcorn;
• add to plain rice or popcorn;
• mix with mashed potatoes;
• use when stewing vegetables;
• include in confectionery.

Recipes with coconut oil

As mentioned above, eating coconut oil can be used in a wide variety of recipes, from soups to baked goods. Try making banana and cinnamon mini pancakes for breakfast. The dish is perfect for those who refused food of animal origin. The ingredients you will need are:

• milk - 1 tbsp.;
• banana - 1 pc.;
• ground cinnamon - 0.5 tsp;
• coconut oil - 2 tbsp. l.;
• wheat flour - 0.75 tbsp.

The process of preparing a delicious breakfast includes the following steps:

1. Using a blender, grind the milk with a banana to a homogeneous consistency.
2. Enter flour with cinnamon, mix again.
3. Melt, but do not overheat the butter too much, add to the dough.
4. Warm the pan well, bake pancakes in coconut or sunflower oil on both sides.
5. Serve the finished dish with syrup, such as maple.

Use the turkey curry recipe for lunch or dinner. You will need ingredients from the following list:

• turkey breast (fillet) - 1 kg;
• coconut oil - 2 tbsp. l.;
• leek - 1 pc.;
• tomato - 1 pc.;
• olive oil - 5 tbsp. l.;
• yellow curry powder - 15 g;
• natural yogurt - 350 ml.

You need to cook the turkey according to the following instructions:

1. Fry the turkey fillet pieces in olive oil.
2. Make the sauce for the turkey: Mix 3 tablespoons of olive oil with finely chopped onions, then sauté the ingredients in a saucepan.
3. Add a tomato to the onion, after removing the skin, dousing with boiling water and finely chopping.
4. Sprinkle with spices, flavor with coconut oil.
5. Be sure to turn the turkey over so that it does not burn, but is fried until golden brown.
6. Add yogurt to the tomato and onion, heat, but do not bring to a boil.
7. Place fillet pieces in a saucepan with sauce, sweat for 40-60 minutes.

Which coconut oil to choose

Before embarking on therapy with coconut oil, you need to choose the right product. To do this, follow a few simple guidelines:

1. Only buy the ingredient directly from the store, and do not order online, as this way you will not be able to check the smell, color and consistency. Thai oil enjoys good reviews.
2. It is better to buy cold-pressed coconut oil, because this method of pressing allows you to save more nutrients. Such a product will be slightly more expensive.
3. When choosing between refined and unrefined, give preference to the latter - such a product is mechanically cleaned, therefore it does not contain biochemical additives.
4. Smell before you buy: a good product smells like coconut, and the aroma is not sharp.
5. Choose oil from pale yellow to transparent color - this means that the product is well refined.

How to store coconut oil? This product practically does not deteriorate, because it contains a lot of saturated fatty acids. Even with this fact, the shelf life is limited to 6 months when it comes to edible oil. The product for external use does not spoil for a longer period - during the year. It is recommended to store in the refrigerator or any other cool place.

Video: coconut oil in food

Coconut oil as a food product causes a lot of controversy among both laymen and nutritionists. The product is based on coconut pulp, which can be fresh or dried (it is called copra).

Compound

Most of the composition (about 99%) is fatty acids. Among them are polyunsaturated fatty acids (these are well-known Omega-3, -6), monounsaturated (nervonic, oleic, palmitoleic acids) and saturated fatty acids (butyric, stearic, caproic and others). In small quantities, the product contains tocopherol (vitamin E), phytosterols, as well as zinc, calcium, and phosphorus. The minimum amount (about 1%) contains water.

The energy value of the product is quite high - 900 kcal / 100 g. However, in such an amount, the product, of course, is not eaten at a time, so such a high calorie content does not seem so terrible. In a tablespoon - about 130 kcal. The basis of the BJU composition is fats (99.9%), there are no proteins and carbohydrates.

What is useful?

Coconut oil is characterized by the fact that when heated it does not emit a carcinogen and almost does not change its composition. This allows it to be used for frying. Possessing an enveloping property, the product improves the condition of the gastric mucosa, eliminates minor inflammation. It is useful to serve spicy, spicy food with it, as it will neutralize the aggressive influence of spicy foods. In addition, coconut oil has an antiseptic effect and improves the absorption of nutrients from food.

The beneficial effect of the product is also found on the liver - the body's ability to self-cleanse, the level of produced bile increases. Despite the abundance of fatty acids, the coconut product does not cause an increase in cholesterol levels, on the contrary, it strengthens the cardiovascular system, reducing the risk of heart attack and atherosclerosis. Used in moderation, it helps lower high blood pressure.

Fatty acids are essential for the proper functioning of metabolic processes. From the stomach, these components are sent straight to the liver, where they break down and are converted into ketane bodies. The latter are important for the normal functioning of the central nervous system, especially the brain. In addition, ketane bodies, according to studies, are able to block the feeling of hunger and increase energy consumption by 3 times during metabolic processes. In other words, with the right approach to consumption and nutrition in general, coconut oil, despite its high calorie content, can be used for weight loss.

More than half of the composition of the product is "given" to lauric acid. When split, it transforms into monolaurin (a similar compound is present in breast milk), which has pronounced antiviral and antifungal properties. In this regard, it can be argued that regular use of coconut oil can increase the body's resistance to viral infections, including colds, SARS.

Lauric acid also helps to increase the "good" cholesterol in the blood and reduces the level of "bad". Monolaurin in combination with caprylic acid suppresses candida fungi (namely, their large number in the intestines explains the constant desire of a person to eat sweets) and maintains a beneficial intestinal microflora, improves digestion. And in combination with vitamin D, the same monolaurin strengthens tooth enamel.

Fatty acids allow calcium, magnesium and a number of other trace elements to be better absorbed, so it is useful to combine it with vegetables and fruits, meat, fish. In addition, fatty acids themselves are necessary for the structure of the skeletal system.

The product is especially useful for women, since the combination of tocopherol and fatty acids is necessary for the functioning of the reproductive system. Its components contribute to the production of female hormones, stabilize the hormonal background. The lack of fats and vitamin E in the body results in such unpleasant external changes as dry skin, brittle nails and hair, dull complexion. Vitamin E has a powerful antioxidant effect, removing toxins from the body and reducing the intensity of age-related cell changes.

Contraindications

The high calorie content of coconut oil makes it an unsuitable product for obese, overweight people. In case of pancreatitis, the product should be used with caution, it is better to consult a doctor first, since exacerbations of the disease are not excluded.

Individual intolerance to the product, irritation of the gastric mucosa and cholecystitis - all this is a contraindication to the use of coconut oil. It is fair to say that the product is considered hypoallergenic, however, if you are allergic to nuts, most likely the oil will not be accepted by the body.

Excessive use of the product, of course, will only bring harm. It can provoke nausea, abdominal pain, stool disorders. The permissible daily dosage for an adult, provided there are no contraindications, is 3 tablespoons, for the elderly - it is reduced to 1 tablespoon, for children - to a teaspoon.

What kind of oil can be eaten?

Coconut oil can be prepared in one of three ways - cold pressed, hot pressed and roasted. For food, it is recommended to use a cold-pressed product, which is squeezed out in a centrifuge without the use of high-temperature exposure. Oil made in this way can be identified by the inscription Virgin and Extra Virgin on the packaging.

There are no carcinogens and harmful compounds in such a product, nutrients are contained in the maximum concentration. Naturalness is also indicated by the coconut aftertaste and aroma inherent in the oil. Not surprisingly, cold-pressed oil has the highest cost.

It is better not to eat a hot-pressed product, but to use it for cosmetic purposes. This oil is made from dried coconut pulp, which is pressed in a centrifuge under a hot press. In this regard, some of the useful elements are destroyed, and some of them turn into carcinogenic compounds. In terms of taste, such a product is significantly inferior to its cold-pressed counterpart; it does not have a pleasant coconut flavor.

The oil obtained by frying should not be used not only for food, but also for cosmetic purposes. The technology of its production involves drying the pulp and its subsequent frying, during which oil is released. Such an aggressive thermal effect does not allow useful elements to remain in the oil. As a rule, such a product has a low price. In Russia, Thailand is usually the supplier of such oil.

The next indicator of the usefulness of the oil is the degree of its purification. Refined (refined) and unrefined (unrefined) oils are distinguished here. During purification, the oil loses most of its useful components, in addition, after purification, it is often deodorized (that is, bleached), adding "chemistry". It turns out that Only unrefined cold-pressed coconut oil brings benefits.

However, the inscription "refined" does not mean that the oil is not suitable for use, it will simply bring less benefit. There is also a "highly refined" product, which means that the lauric acid has been removed from it during the refining process. This oil can be eaten and used for cosmetic purposes.

But the purchase of a product labeled "fractional pomace" should be abandoned, since its composition is represented exclusively by fatty acids. This oil is approved for use in perfumery and soap making.

Cooking Recipes

Coconut oil can be consumed in two ways - in its pure form and added to various dishes. In the first case, the oil is used to treat certain diseases, weight loss. Take it 1-2 tablespoons on an empty stomach half an hour before breakfast with warm water. Start taking with half a teaspoon, gradually increasing the dosage.

Most note that such a procedure is unpleasant, and the specific taste of oil on an empty stomach causes nausea. It is much more pleasant to use it in combination with familiar dishes. In cooking, oil is used for frying various dishes, dressing salads and cereals, put in dough (short dough with coconut product becomes juicier, and biscuit dough becomes more tender), sauces are prepared. Here are the most interesting recipes using coconut oil.

Salads

It is most logical to season salads with coconut oil. However, one should remember about its peculiarity - to solidify at a temperature of +22.25°C, so the dressing should not be cold.

• Prepare a salad of one cucumber and a couple of tomatoes, add sliced ​​avocados and half rings of onion, add a little cheese. Heat 2 tablespoons of coconut oil, pour in a teaspoon of freshly squeezed lemon juice and dress the salad.
• A variant of a more satisfying salad involves a combination of lettuce leaves, boiled seafood (you can take canned ones), Cherry tomatoes. Here you should also add chopped olives and onion rings. Season with a mixture of honey, lemon (a teaspoon each) and melted coconut oil.
• The sweet, coconut-flavoured oil pairs well with fruit salads. To prepare one of them, mix an orange, apple, kiwi, pear and banana cut into pieces. Dressing made from coconut oil and honey. Garnish with pomegranate seeds or mint leaves.

Soups

Coconut oil will enhance the taste of spicy thick soups, which is why professional chefs love to put the product in pureed soups. Here is a recipe for a fragrant autumn soup that delights with its noble appearance and incredible taste. Pumpkin puree soup is prepared from the following ingredients:

• 1 kg pumpkin pulp;
• 2 tablespoons of coconut oil;
• 1 liter chicken broth;
• 1 tablespoon of curry and cane sugar;
• a teaspoon of ground ginger;
• 3-4 cloves of garlic;
• ground cayenne pepper, salt, herbs - to taste.

Melt the coconut oil in a soup pot and heat it up, then add the diced pumpkin pulp and fry it for 6-8 minutes. Add the cane sugar, ginger, curry and cayenne pepper and cook the saucepan over low heat for a couple more minutes. Pour in the chicken broth, chopped garlic and cook the soup for 50 minutes. Add salt, beat the pumpkin pulp with a blender. Warm up the soup a little more on the fire and serve, garnishing with herbs.

During the final heating, you can pour in 20 ml of cream for a more delicate taste.

side dishes

Coconut oil can be seasoned with any cereal, and when cooking mashed potatoes, replace butter with it. Since the coconut product does not emit carcinogens when heated, potatoes and pasta can be fried on it. Here we will give a recipe for making friable rice, which is a versatile side dish. Fluffy Rice with Coconut Oil can be prepared by taking:

• 3 tablespoons of coconut oil;
• 200 g of rice;
• 400 ml of water;
• 1 teaspoon each of cardamom, turmeric and coumarin;
• salt to taste.

Rice must be taken long-grain, transparent or glassy. The one that is intended for pilaf (“Devzira”, “Basmati”, “Jasmine”), as well as steamed cereals, will do. Rice should be thoroughly washed beforehand, and then soaked in cool water for 2-3 hours. Steamed cereals can not be soaked, it is enough to wash well. In a thick-walled saucepan or cauldron, melt and heat the butter, put the rice prepared in advance. Add spices and salt, pour in water.

First, make the fire strong, but as soon as the water in the bowl begins to boil, reduce the flame to a minimum and simmer the rice for 30-40 minutes until cooked under the lid. Cover the cooked rice with a lid, top with a warm towel. Let stand for a quarter of an hour, then serve.

Pastries and drinks

Coconut oil can be used as a substitute for butter or margarine in baked goods. In the article, we will focus on the original recipe for banana fritters. Ingredients:

• 1 ripe large banana;
• 200 ml of milk;
• 100-150 g of flour (how much dough will take);
• 2 tablespoons of coconut oil;
• a teaspoon of ground cinnamon.

Break the banana into pieces, pour over milk and turn into a homogeneous slurry with a blender. Pour in the melted coconut oil, add the cinnamon, and then the flour. You should get the usual consistency of dough for pancakes. You can add some sugar if you like, but the sweetness of the banana and butter should be enough. Fry the pancakes on a hot frying pan on both sides. Oil will help to give the usual tea or coffee coconut notes. The drink will turn out "winter", warming. Do not forget that its calorie content will increase markedly.

Habitual cocoa can be turned into a more delicious and original drink. To do this, heat a glass of milk, add 2 teaspoons of cocoa powder, a teaspoon of coconut oil, add sugar to taste, a little vanilla and coconut. Warm up the mass, but do not let it boil. Remove from fire and serve.

How to choose and store?

As already mentioned, only cold-pressed oil can bring benefits to the body, which can be recognized by the inscription on the packaging of Virgin or Extra Virgin. If the manufacturer indicates Coconut Oil, then this means that the oil from the coconut meat was extracted using chemical solvents. You can hardly call it useful and safe for health. Although a number of confectionery products contain such a product.

When choosing a product, you should pay attention to its color and texture. It should be transparent or white, homogeneous in structure, thick, but not viscous. But the presence of yellowness, golden sediment indicates the low quality of the product.

Good coconut oil is characterized by a delicate taste, it melts in the mouth and has a light nutty aftertaste. This oil also has a pleasant sweetish coconut smell.

The product should contain only coconut pulp. If you find thickeners, preservatives, dyes in the list of ingredients, it is better to refuse to buy. Finally, it should be understood that quality cold-pressed coconut oil cannot be cheap. Firstly, this is due to the large amount of raw materials (with cold pressing, a little more than 100 ml of oil is obtained from 1 kg of coconut pulp, while with hot processing - about 300 ml), and secondly, the greater benefit that Extra Virgin oil has .

In the factory sealed container, the oil is stored for 2-4 years. Preference should be given to the product in a dark glass bottle. It is important to protect the oil from light and sunlight. The optimum temperature is not more than + 18 ° C, the humidity level is not higher than 60%. It is forbidden to freeze the oil. After opening the package, the oil should be kept in the refrigerator (ideally in a special compartment in the door).

According to reviews, the best coconut oil comes from India. Thailand produces a lot of fakes, as well as oil obtained by frying. Oil, as already mentioned, can be put for baking. In addition, the same pies, cheesecakes, pancakes can be fried in the oil itself. At the same time, an oily taste will not be felt in the finished dish, but delicate coconut notes will be clearly felt in taste and aroma. Cooking with coconut oil and popcorn is good, which is why it gets a pleasant nutty aftertaste.

For sweet foods and drinks, it is better to choose unrefined coconut oil, which will give them a pleasant coconut flavor. In meat and fish dishes, in unsweetened side dishes, such a smell may be unnecessary, so preference should be given to a refined analogue.

Those who are on a diet note that bland and sometimes not the most delicious diet dishes are literally transformed, as soon as a little coconut oil is added to them. However, for those who carefully control weight, this should be no more than 1 tablespoon per day.

If you are prone to blood clots, then coconut oil is recommended to be combined with olive or peanut oil. An important point - they both must be cold pressed.

For more information on how to use coconut oil, see the following video.

Are you looking for easy and healthy recipes?

Click p. 3 - how to use coconut oil for food, doses, methods, secrets.

In the comments, you can leave feedback on what other products you would like to explore with us.

Quick article navigation:

Appearance and composition of the product

Oh, fried potatoes with onions and garlic - a favorite treat of childhood ...

We stepped over the usual tastes and began to study the "horror stories" about carcinogens and trans fats. Quickly bumping into coconut oil, we delved deeply into the topic based on reliable nutraceutical data.

Remember! Let's talk about cold pressed oil, which retains all useful properties. It is the most beneficial to eat.

The first thing that inspires you to try the product is not a catchy, but noticeable smell of coconut. The second thing that arouses curiosity is the change in the texture of the oil when the temperature drops below +25 degrees. From the refrigerator you will get something pleasantly white, fragrant, similar in texture to butter.

• Calorie content per 100 grams is high, like all fats - about 860 kcal.
• In 1 tablespoon - 130-140 kcal.

As part of many saturated fatty acids (SFAs)- up to 90%:

• Lauric - up to 55%
• Oleic - 11%
• Caprylic - 10%
• Capric - 9.7%
• Myristic - 8%
• Palmitic - 5%
• Stearic - 1.3%

The oil also contains polyphenols (aroma and taste!), vitamin E, some calcium, phosphorus, iron and organic sulfur.

Should I be so afraid of saturated fats?

"Animal fats are bad." Let's debunk an old myth!

The fight against saturated fatty acids (hereinafter - SFA) from the middle of the 20th century only led to the fact that vascular accidents - heart attack, stroke, thrombosis - became the leading cause of death in developed countries. At the heart of diseases is atherosclerosis, i.e. deposition of cholesterol on the inner wall of blood vessels, which narrows their lumen.

We began to replace products with SFA with fats with unsaturated acids. But sunflower and other popular oils are high in omega-6 fatty acids. As a result, the imbalance of omegas in our diet is catastrophic.

The ratio of omega 3 and 6 is not more than 1:4 for the body.

• Due to the abundance of unbalanced vegetable oils, we eat at least 1:16, and even 1:20. This alignment enhances systemic senile inflammation and brings illness and death closer.

It has been proven that manic removal of cholesterol from food cannot significantly affect atherosclerosis. Only 20-25% of cholesterol is absorbed from food.

The rest of the cholesterol is the result of synthesis in the liver to patch inflamed areas inside the vessels. The cause of atherosclerosis is inflammation of the intima of blood vessels. It is provoked by an excess of carbohydrates, trans fats and the dominance of omega-6 over omega-3.

NZhK stand aside from this disgrace. A lot of research has already been accumulated that returns nutrients from opal. Every cell in the body needs them for growth, development and health.

Useful properties for health and beauty

Over 1600 studies support the nutritional benefits of coconut oil.

The acids listed in coconut oil are medium chain triglycerides. The main things learned about each:

• Either good for the heart and other aspects of health;
• Or it’s enough not to eat a lot (at the same time, such acids play a leading role on a therapeutic ketogenic diet);
• Or combine with olive oil to balance the acid composition and neutralize modest harm.

Let's take lauric fatty acid, which is the most in coconut oil (up to 55%). It has a special structure for easy assimilation. In our body, the acid is converted into monolaurin. An amazing substance, which is also found in a woman's breast milk and has a powerful antiviral, antimicrobial and antibacterial effect.

Other properties of lauric acid - in the illustration below, according to scientific research from the PubMed database.

The most scrupulous nutritionists advise the following.

To reduce even the slightest but still possible harm from lauric fatty acid, consume coconut oil accompanied by extra virgin olive or peanut oil. These products contain oleic acid, which helps lauric to show only positive properties.

Benefits of eating

The list of benefits of coconut oil covers almost all organs and systems:

• Luxurious hair and skin care, incl. smoothing wrinkles and cellulite (which we will talk about later);
• Maintaining harmony in the lipid profile (cholesterol and atherosclerosis are hidden here);
• Strengthening the immune system (mainly thanks to the priceless monolaurin and vitamin E);
• Strengthening bones and teeth, because. oil promotes the absorption of vitamin D and calcium;
• Healing nutrition for Alzheimer's disease, arthritis and oncology;
• High-quality digestion, incl. support for beneficial microflora and suppression of candida fungi (a bow to monolaurin and caprylic acid);
• Stabilization of a healthy hormonal background;
• Aid in weight loss and blood glucose balance.

Coconut oil for weight loss

The question deserves a separate explanation.

1. Dose restriction determines benefit: up to 2 tablespoons per day, not daily.
2. As well as a feature of medium chain triglycerides. They are very easy to digest, do not need an excess of enzymes and bile, and quickly enter the liver for energy synthesis. This speeds up the metabolism (up to 46%!) And insures against the transition of incoming fats into a harmful reserve at the waist and hips. Ketone bodies are actively formed, which significantly reduce appetite. The result is a long satiety and a lot of energy.

Overweight is often accompanied by hyperinsulinism and gallbladder problems. Coconut oil does not overload the internal organs. And when using our traditional oils, overload is inevitable. This is because long chain triglycerides predominate in them.

Harmony in the hormonal background ensures stable harmony. And this is another merit of medium chain fatty acids. They help convert cholesterol into the sterone pregnenolone, the precursor to our hormones.

Do not bypass the riddles of the intestine. Distortion of the intestinal flora into fungi of the genus Candida is the cause of the insatiable craving for sugar. Coconut oil suppresses candida and strengthens the balance of the microbiota.

Why it's good for frying: a rare advantage

Unrefined coconut oil has a high "smoke point". According to various sources from 177°C. Refined coconut oil has an even higher figure (from 204 ° C, but it also has much less benefit).

At the same time, there are very few polyunsaturated fatty acids in coconut oil (up to 2-3%). There is almost nothing to form harmful trans fats from even at very high temperatures.

When frying, the average temperature ranges from 120 to 170°C, rarely up to 200°C. When extinguishing even lower: up to 100°C.

Putting the facts together.

1. The "smoke point" of coconut oil is almost 2 times higher than the stewing temperature, and even a quick fry in a hot pan is unlikely to heat this fat to dangerous numbers.
2. Even if the temperature jumps, coconut oil is mostly made up of more heat-resistant (saturated) fatty acids.

Here's Why Frying With Coconut Oil Is Safe, Though Expensive.

And constantly frying on refined sunflower or corn is a direct harm to health. Because there are a lot of polyunsaturated fatty acids in them (more than 50%). These oils are dangerous when refined, and unrefined oils have a low "smoke point" (about 107°C).

• Of all heat treatment methods It is safest to stew and steam. Frying and even baking from 180 degrees is a dubious choice for products where there are a lot of easily oxidized polyunsaturated fatty acids. This is especially important in children's and clinical nutrition.

Use in food: 10 simple recipes

How delicious and healthy to use coconut oil in food?

Safely stew, fry and bake.

This is a clear advantage over sunflower or corn, which are unstable when heated. Start with an omelet: you'll be surprised how economical this product is due to its firm consistency when stored in the refrigerator. A small amount on a fork will normally grease a wide heated pan.

It is very tasty to bake vegetables (carrots, pumpkin, sweet potato). Try to bake at a temperature no higher than 180 degrees Celsius. Pairs well with curries and other spicy seasonings. All dishes with an Asian accent are ideal for a first introduction to the rich possibilities of fat.

More healthy pastries - in our power!

We replace oils that are unsafe when heated with coconut oil - in the amount prescribed in the recipe. If solid fat is required, freeze the product first. Greasing molds and baking sheets is another good choice.

We enrich breakfast: in coffee or on toast.

• Just add 1 teaspoon to morning coffee, you can with a slide. And blending and lightly sweetening is the easiest way to get used to a healthy cream substitute.
• Lubricate toast from whole grain bread with bran. Affordable snack with a pleasant coconut flavor.

Cooking healing homemade mayonnaise.

1. We need 2 oils: 0.5 cups of olive and 1 cup of liquid coconut.
2. If necessary, let the second melt: put the container with it in a slightly larger bowl with warm water.
3. Mix in a blender 4 egg yolks, 1 tablespoon of apple cider vinegar and 0.5 teaspoon of mustard powder.
4. We reduce the speed to a minimum and very slowly (!), In a trickle, add 2 oils - coconut and olive.

Fondue with dark chocolate and fruits.

(70%+) and add 1 teaspoon of coconut oil. Bananas, apples, strawberries, wild strawberries and nectarine - in such a recipe with a bang! everything will work.

Add healthy fats to smoothies.

For any recipe - 1 teaspoon for 1-2 glasses. It is especially good to enrich drinks with a low-fat base (juice, kefir, water).

Relieve colds and sore throats.

Method number 1. We brush our teeth. Slowly dissolve and swallow ½-1 teaspoon of oil 3 times a day.

Method number 2. We also use oil with powder: for 1-2 cups - 1 teaspoon. Mix well with a fork and store in the refrigerator.

A delicious choice for raw food desserts.

Raw candies and cakes include coconut oil as an ingredient that keeps its shape well after cooling. A separate charm is the creamy taste and strong friendship with nuts and dried fruits.

Possible harm and contraindications

Everything is medicine. Or poison if the dose is wrong.

Get Started with Coconut Oil c 0.5-1 teaspoon per day.

Track your reaction, especially from the skin and digestive tract. The first day - for acute intolerance and a little later (1-2 weeks of admission). It happens that pathological sensitivity to a product from another climatic zone manifests itself over time according to the accumulative principle.

If you are on a balanced diet, the average daily dose limit is 2 tablespoons, not daily. It is best to leave this fat for quick frying. And for food without heating, focus on olive oil.

Dose for children weighing 20 to 40 kg - up to 2 teaspoons per day+ gradual careful introduction of the product.

Elderly people - depending on the reaction: 1-2 tablespoons daily. With problems of the central nervous system (Alzheimer's disease, Parkinson's, etc.) - up to 3-4 tablespoons.

Where to buy, how to choose and store

We store simply: glass, darkness, refrigerator.

In the pharmacy, most often they sell hot-pressed coconut oil, which is relatively suitable for cosmetics.

For eating, our task is to find unrefined cold-pressed coconut oil. It must be pure with a single component - coconut oil:

1. On the label, the production method is “cold pressed” or “extra virgin”;
2. Raw material quality "organic", preferably without the use of hexane. Names of popular strict certificates: BDIH, NaTrue, USDA Organic.

For us, online shopping is the most convenient. Slowly studying the information in the product card. If the store is large, pay attention to reviews and ratings. Detailed customer reviews and a rating of 4.5 is a good sign.

Where to buy coconut oil for eating?

For Moscow, the online store 365detox.ru is relevant.

We use the giant iHerb. its wide range. The store delivers purchases all over the world and is very well organized in terms of product cards, reviews and ratings.

Four products that we love.

1. From TM Nutiva: economical large pack.
2. From TM Nature's Way: a successful sample jar (454 g)
3. From TM Jarrow Formulas: great fun.
4. For the first sample, the bank is 2 times smaller.

Quality coconut oil is not cheap, but it is better to pay for health than to spend on illness.

What other substances and additives would you like to explore from our reviews?

We'd love to hear from you about your experience and answer questions about coconut oil and how it's used in food. The product is unique with great healing potential, but our body most of all strengthens the sense of proportion. Eat tasty, check the given doses and recipes and be healthy!

Thank you for the article (44)

The article discusses coconut oil for food. We talk about its composition, types, benefits and harms. By following our tips, you will learn how to use coconut oil in your food.

Coconut oil is an organic product derived from coconut copra.

It is usually made by hot pressing freshly dried coconut meat.

The disadvantage of this method is that the composition contains a smaller amount of useful trace elements than in the manufacture by cold pressing.

The composition contains the following acids:

• myristic;
• lauric;
• oleic;
• caprylic;
• nylon;
• linoleic;
• capric;
• stearic;
• palmitic.

Coconut oil is edible. But since it contains a high amount of saturated fatty acids that increase the level of high and low density lipoproteins, and a high calorie content, if used improperly, its use can lead to weight gain.

Types of coconut oil: refined and unrefined

In cooking, refined and unrefined coconut oil is used. Each type of oil has its own characteristics.

Unrefined natural oil has a pleasant aroma and contains a high amount of useful trace elements.

Refined oil has almost no aroma. During the purification process, the amount of useful substances in it decreases.

Calories and BJU of coconut oil

The calorie content of the product per 100 g is 899 Kcal, the amount of proteins and carbohydrates is 0 g, fat is 99.9 g.

How to store coconut oil

In order for the product to retain its beneficial properties for as long as possible, it should be stored properly.

Keep the oil in the refrigerator or in a dark room, as the product begins to deteriorate when exposed to sunlight.

The temperature in the room where the oil is stored should not exceed 18 degrees. If you plan to keep the product in the refrigerator, then the temperature in it should be from 1 to 5-6 degrees Celsius. Keeping the product in the freezer is strictly prohibited.

If the product is in the factory packaging, then it is not necessary to pour it into another container. If you plan to pour it into another container, then choose one that has an airtight lid or stopper. If oil comes into contact with air, it will deteriorate.

On average, the shelf life of the oil is 12 months.

Benefits and harms of coconut oil

The beneficial properties of the coconut product on the human body are as follows:

• strengthening of bone tissue - this is due to the presence of fatty acids in the composition, which contribute to the good absorption of magnesium, calcium and other trace elements;
• prevention of the development of diseases of the cardiovascular system;
• elimination of high pressure;
• normalization of the functioning of the endocrine system;
• improvement of the liver and stimulation of bile production;
• elimination of digestive problems.

Eating coconut oil can only be harmful in two ways:

• allergy to nuts and components that make up the product;
• abuse of oil intake, since the recommended daily allowance is no more than 2 tsp.

Also, with excessive use, there may be a deterioration in the functioning of the digestive system and obesity.

How to use coconut oil in food

Unrefined coconut oil, because of its pleasant aroma, is best used for making desserts. It is safe to fry food on it, with strong heating it does not lose its beneficial properties.

The heat treatment does not produce carcinogens.

Refined oil is ideal for adding to salads, soups, pasta and cereals. It can be spread on bread, added to drinks, namely tea, cocoa or coffee.

Often this product is added to margarine and spread in industrial enterprises.

For frying

For frying, it is best to use refined oil. You can fry meat, flour products or vegetables on it.

Top 5 Coconut Oil Recipes

Here are some popular coconut oil recipes that you can easily make at home.

Coconut potatoes in the oven

You will need:

• potatoes - 0.5 kg;
• coconut flakes - 5 g;
• salt and seasonings - to taste;
• green onions - 1 bunch;
• coconut oil - 100 g;
• curry leaves - 10 pieces;
• fat milk - 2 cups.

How to cook:

1. Mix milk, butter and curry, let the composition brew for 2 hours.
2. Remove the skin from the potatoes and cut them into slices, add seasonings and table salt.
3. Cut the onion.
4. Grease the bottom of a baking dish with oil and arrange potatoes and onions in layers.
5. Pour milk over everything, place curry leaves on top.
6. Cover the mold with foil.
7. Preheat the oven to 200 degrees, place the mold in it and bake for 50 minutes.
8. Serve potatoes with fish or meat.

Cakes with lemon

You will need:

• coconut oil - 40 g;
• egg - 5 pieces;
• maple syrup - 60 g;
• flour - 0.1 kg;
• coconut flakes - 0.2 kg;
• lemon - 2 pieces;
• salt - to taste;
• granulated sugar - 80 g.

How to cook:

1. Mix butter, syrup and granulated sugar, heat the composition over low heat.
2. Pour coconut chips, 50 g flour, 3 egg whites into the prepared mass, then mix thoroughly.
3. Lubricate the bottom of the baking dish with oil, lay out the dough.
4. Preheat the oven to 180 degrees, place the baking dish in it and cook the dish for 10 minutes.
5. Beat 2 eggs, add lemon juice, 50 g flour, salt, mix.
6. Pour the prepared composition onto the base baked in the oven, sprinkle with coconut chips and put in the oven for another 20 minutes.
7. Cut the resulting dish arbitrarily and sprinkle with powdered sugar on top.

Pumpkin Soup with Coconut Oil

You will need:

• coconut milk - 350 g;
• water - 350 ml;
• pumpkin - 0.5 kg;
• salt and seasonings - to taste;
• coconut oil - 20 g;
• garlic - 2 cloves.

How to cook:

1. Wash the pumpkin, peel it, remove the seeds and cut into pieces.
2. Mince the garlic.
3. Pour coconut oil into a saucepan, add garlic, seasonings, fry.
4. Add pumpkin and cook for 10 more minutes.
5. Remove the pumpkin from the pan, then puree it in a blender until you get a puree-like consistency.
6. Put the pumpkin puree in a saucepan, pour in coconut milk and water, add salt and seasonings, boil for 2 minutes.
7. Add greens if desired.

Mushroom pilaf with coconut oil

You will need:

• champignons - 0.3 kg;
• onion - 1 head;
• carrots - 1 pc.;
• garlic - 4 cloves;
• coconut oil - 50 g;
• steamed rice - 200 g;
• seasoning with turmeric for pilaf - 5 g.

How to cook:

1. Take a heavy-bottomed saucepan, pour the coconut oil into it, heat it to a boil.
2. Chop the onion, garlic, carrots and put the vegetables in a saucepan.
3. Fry for 5 minutes, then add chopped mushrooms, spices to the vegetables.
4. After 5 minutes, add washed rice, pour in water, add spices.
5. Stew pilaf for 20-30 minutes without stirring.

Salad with coconut oil

You will need:

• tomatoes - 0.3 kg;
• avocado - 1 pc.;
• juice of half a lemon;
• cucumbers - 0.2 kg;
• salad onion - 1 pc.;
• greens - to taste;
• cheese - 0.1 kg;
• coconut oil - 1 tbsp

How to cook:

1. Cut tomatoes, cucumbers, avocados and cheese into small cubes, salad onions into thin half rings.
2. Chop up the greens.
3. Mix all the ingredients, dress the salad with lemon juice, coconut oil, seasonings and salt.

How to replace coconut oil in cooking

You can replace coconut oil with any vegetable oil, olive oil is best, adding a little fresh coconut flakes to it.

Let the prepared composition brew for 12 hours, during which time it will acquire a coconut flavor.