Hmmmm…It seems like just yesterday that coconut oil was on the “naughty list” due to its high fat content, partially hydrogenated goo and junk-food-like properties. Now it’s gone from zero to hero. Suddenly this lard-like substance is being touted as a veritable one-stop shop for healthy living.

Well, time will tell whether coconut oil’s merits will earn a steadfast place in the lineup of go-to healthy living supplies or will become another passing fad. There are still many considerations when using coconut oil, including high saturated fat content. However, the hydrogenated goo is gone in most organic, extra-virgin versions of today’s coconut oil, and the many health benefits seem to be worth exploring at the very least.

According to the USDA National Nutrient Database, “One tablespoon of coconut oil contains 117 calories, 0 grams of protein, 13.6 grams of fat (11.8 saturated, 0.8 monounsaturated and 0.2 polyunsaturated) and 0 grams of carbohydrate (0 grams of fiber and 0 grams of sugar). It provides little to no vitamins or minerals.”

It is a food made up of 100 percent fat, but the makeup of the fat is different and carries fewer health implications than animal fats. In addition, the Academy of Nutrition and Dietetics states, “Virgin coconut oil has potential antioxidant properties due to certain plant nutrients it contains called phenolic compounds.” Antioxidants are known to prevent or delay cell damage in some instances.

There are many uses and potential benefits associated with coconut oil. Consider the following specific health benefits to determine if they apply to your personal situation. You may want to incorporate this versatile oil into your lifestyle.

Three Health Benefits of Coconut Oil You Should Know About

As with any other food purchase, when considering the gamut of oils available for cooking, baking and basic ingestion, you should evaluate the potential risks and health benefits associated with each option. Coconut oil does seem to offer some persuasive health benefits, and it’s important to understand how these may complement your overall health goals if you incorporate coconut oil into your diet.

1. Weight-loss benefits: First of all, coconut oil turns out to be 2.6 percent lower in calories than other fats. And although coconut oil is still a calorie-dense food and should be used in moderation, a study that compared soybean oil and coconut oil in a group of participants who took two tablespoons of one or the other oil daily for 12 weeks showed that those who consumed coconut oil experienced decreases in waist size. Both categories of participants also lost weight during the study.

According to Medical News Today, “Coconut oil has an unusually high amount (about 65 percent) of medium-chain fatty acids or triglycerides (MCFAs or MCTs), which are harder for our bodies to convert into stored fat and easier for them to burn off than long-chain fatty acids or triglycerides (LCFAs or LCTs).”

This may also contribute to weight-loss results in coconut oil consumers. A second study involved participants who consumed 18 to 24 grams of MCTs daily as part of a 16-week weight loss effort. When compared with olive oil, MCTs yielded greater weight and fat loss and upheld the theory that substituting oils that are high in medium-chain triglycerides for other options helps achieve weight loss.

Of course, coconut oil always should be purchased in its purest, extra-virgin state, and consumers should avoid food products containing partially hydrogenated coconut oil.

2. Benefits for diabetics: MCTs also show some benefits for the diabetic diet. Studies show that MCTs may help with glucose tolerance in individuals with diabetes, and it has also been noted that body fat reduction is associated with coconut oil consumption -- an overall health benefit for many diabetics. Insulin sensitivity may decrease in type 2 diabetics when coconut oil is used.

3. Cardiovascular benefits: Coconut oil has been linked to a higher level of good cholesterol (HDL) in one recent study. According to Medical News Today, the same clinical trial mentioned in the weight-loss section above showed that while the participants who consumed two tablespoons of soybean oil once per day for 12 weeks presented with an increase in bad cholesterol (LDL) and a decrease in HDL. Those who consumed coconut oil remained steady with higher levels of HDL.
   

How to Get Coconut Oil into Your Diet

There are many ways to incorporate coconut oil into your diet. Its lightly sweet and coconutty flavor makes it a versatile option for frying, baking, and as a butter or shortening substitute. Some ideas for using coconut oil follow.

Use as a vegan substitute in recipes: Any recipe that calls for butter or shortening can be made vegan by using coconut oil in place of the animal-based ingredient. Use coconut oil in cookies, cakes, breads and other baking recipes.

• Use to melt over cooked grains, cereals or veggies.
• Use to scramble eggs in or melt over eggs when cooked.
• Spread on French toast, pancakes or waffles.
• Melt over granola for a breakfast treat.
• Stir into soups or chili for added flavor.
• Stir into hot cocoa or coffee for flavor.
• Mix with herbs and use as a rub prior to roasting a chicken.
• Cook bananas in coconut oil with cinnamon, nutmeg and ginger for a healthy treat.
• Stir-fry veggies in coconut oil.
• Use coconut oil to fry meats or other foods on the stove top.

Before making any major dietary changes, you may want to consult your physician. Ask for guidance on the amount and frequency of coconut oil that is appropriate for your personal dietary needs. Seek the expertise of a nutritionist if you wish to incorporate coconut oil into a dietary plan designed to manage any type of known medical condition, such as diabetes.

While coconut oil does offer some persuasive health benefits, it is always important not to overindulge in any food. Be careful not to be tempted to fall into the “health food trap,” which includes the temptation to use larger quantities of a food because it falls into the “healthy” category.