Coconut oil: understand when it can harm your health
There are those who do not live without it. Others, however, put it aside after some recent news. Yes, we are talking about coconut oil, an item that has gained space in the home of many Brazilians, but which ended up having its benefits placed in check after the release of a study by the American Heart Association in the United States. that coconut oil has the same effect on the body as other animal fats and even that butter. This is due to the high level of saturated fat in this oil, which can increase the famous "bad cholesterol." Scientists say that coconut oil contains 82% saturated fat, a higher number than butter (63%), bovine fat (50%) and lard (39%).
In the study , the American Association states: "We recommend replacing saturated fats in the diet with unsaturated fats - using oils instead of butter and choosing foods like avocado, oily fish, nuts and seeds instead of foods high in saturated fats such as cakes, biscuits , chocolate and fatty meat, "he added.
However, many experts see this issue differently. Some studies also point out that saturated fats in coconut oil are healthy and can increase HDL (good cholesterol), "says nutritionist Pâmela Sarkis.
The Brazilian Association of Nutrology - ABRAN explains that "Lauric fats, such as coconut oil, are resistant to non-enzymatic oxidation and, unlike other oils and fats, have a low and well-defined melting temperature. Because of their physical properties and resistance to oxidation , coconut oil is widely used in the preparation of special fats for confectionery, ice cream, margarine and cocoa butter substitutes. "
On the other hand, ABRAN points out that associations of coconut oil with the treatment of neurological disorders -degenerative diseases, obesity and dyslipidemia, as well as other functions such as immunomodulation and antimicrobial treatment have not been officially confirmed. "These studies are predominantly experimental, notably in vitro, with no clinical studies demonstrating this effect."
Do I need to stop using coconut oil?
For the nutritionist Pâmela Sarkis, it is not necessary to cut coconut oil from diet. "Just pay more attention if the consumption is overdone and be aware of the origin of the product," she says. The recommendation is to look for extra virgin organic coconut oils. "When it is consumed in excess and when the source is unreliable, improper extraction may contain other chemicals and other oils to keep it white and increase yield," he explains. In the case of unreliable sources, the added products can cause allergies, intoxications and increase of fats in the blood ", emphasizes the nutritionist. However, for her, "the benefits of coconut oil are far greater than harm." Pâmela recommends using it in cooking (1 teaspoon per preparation, on low heat), in cakes as substitutes for other oils, in mixtures for pre-work snacks, among others.
According to her, people with heart and dyslipidemia, presence of high levels of fats in the blood, should consume in moderation and under the guidance of doctor and nutritionist. The ideal amount of consumption for those who do not have health problems, according to Pâmela, is 10 to 20g / ml day.
ABRAN stresses that it is necessary to take into account "the robust association between consumption of saturated fatty acids and the risk of cardiovascular disease and the absence of large, well-controlled studies of coconut oil in humans. " Therefore, they emphasize that coconut oil should not be prescribed in the prevention or treatment of obesity, in the treatment of neurodegenerative diseases, as an antimicrobial nutrient or as an immunomodulator.
Yield: 10 Servings of 220grams Calories: 316Kcal Ingredients - 30 g curcuma powder - 50 g butter - 750 g shitake - 750 g palmito pupunha - 150 ml olive oil - a handful of bay leaves - 10 g of spicy paprika - 5 grains of white pepper - 5 coriander grains - 50 g onion - 20 g garlic - 450 g tomato - 200 g red bell pepper - 300 ml of coconut milk - 10g tea-green - a handful of leaves and stems of lemongrass Preparation Steam the tomatoes, the bell peppers (without seeds), the onion and the garlic, each in its own time and separately.
Long life begins with healthy dish - Photo: Getty Images But care is taken in the choice of food. Some combinations may be true pitfalls, as nutritionist Carolina Mesquita explains. The specialist advises to stay away from sauces containing milk. "Calcium competes with iron and impairs its absorption, and also avoid anything that contains fat and high sodium content, responsible for cardiovascular diseases and high blood pressure.
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