Coconut petroleum is a plant-based oil derived from coconuts. Despite coming from a plant, it ’ s uniquely high in saturate fats compared to most plant oils. As such, there ’ mho great argument and controversy as to whether it ’ s goodly for you. Some studies suggest it may support affection health by increasing HDL ( full ) cholesterol levels, while others have found it may increase LDL ( bad ) cholesterol levels. It ’ south besides been linked to slant loss, though this is besides a highly contested subject ( 1, 2 ).

due to conflicting research, most experts hush recommend limiting your intake of coconut oil. Because of this, you may be confused about how much to take and how to eat it. This article explains how to include coconut oil into your diet and the optimum total to take . share on PinterestVera Lair/Stocksy United

How much coconut oil per day?

Coconut oil can be a alimentary accession to your diet and should be treated like any other fat or oil. Despite purported health benefits of coconut anoint, such as weight loss, healthier peel and hair, and increased metabolism, there ’ s little research that proves these claims. As a consequence, there is no standard recommended dose of coconut oil for the treatment or prevention of disease ( 3 ). alternatively, it ’ randomness recommended to keep your entire saturated fat consumption from all food sources, including coconut oil, to under 10 % of your total daily calories. This would be around 200 calories from saturated fatness per sidereal day based on a typical 2,000 calorie diet ( 3, 4 ). Since one tablespoon ( 14 grams ) of coconut oil equals around 117 calories, it ’ randomness best to limit yourself to around two tablespoons ( 28 grams ) a day. Keep in beware that this leaves little board for other saturate fat sources, such as butter or abridge ( 5 ). After this, it ’ randomness best to consume by and large unsaturated fats, which are associated with better health outcomes, such as lower LDL ( bad ) cholesterol levels and reduced risk of center disease. Unsaturated fats include nuts, seeds, extra virgo olive oil, and avocado ( 6, 7 ). That said, a long as you moderate your inhalation of coconut vegetable oil, you can decidedly enjoy it as separate of a healthy diet .

Summary Coconut oil is high gear in impregnate fats and should be treated like any other fatness or anoint. While it can be part of a alimentary diet, it ’ s best to stick to two tablespoons ( 28 grams ) or less per day .

How to eat coconut oil

There are respective ways to include this oil into your diet .

Use it for cooking

pure coconut anoint has a fastball distributor point of around 350°F ( 175°C ), making it desirable for medium-heat cooking and bake. Highly refined versions may reach slightly higher temperatures but distillery are not desirable for cooking beyond 400°F ( 204°C ) ( 8 ). What ’ s more, about 90 % of the fatso acids found in coconut anoint are saturated fats, which causes it to be semi-solid at room temperature. This makes it less ideal for salad dressings or sauces but an excellent choice for stove-top cook or bake ( 9 ). here are several cooking ideas :

  • Sautéing or stir-frying: Use 1–2 tablespoons of this oil to cook vegetables, eggs, meat or fish.
  • Popcorn: Drizzle melted coconut oil on air-popped popcorn or try it in this stove-top popcorn recipe.
  • Baking: Use it to coat poultry or meat before rubbing with seasonings.

Use it in recipes

Coconut oil can be substituted for oil or butter in a 1:1 proportion in most recipes. Be sure to let cold ingredients like eggs or milk come to room temperature before blending it in, so it mixes in smoothly rather of clumping. It ’ randomness best to melt it and add to smoothies, and protein shakes gradually. here are a few recipes that use coconut oil :

  • sautéed zucchini, squash and onions
  • coconut chicken Thai curry
  • strawberry andcoconut oil smoothie

Add to coffee or tea

Another way to take this anoint is in coffee or tea. Aim for a small amount — about a teaspoon or two. Below is a quick tea recipe featuring coconut petroleum. Cocoa chai tea for one

  • Chai tea bag (herbal or regular).
  • 1 tablespoon unsweetened cocoa powder.
  • 1 tablespoon cream or half and half.
  • 1 teaspoon coconut oil.
  • Stevia or other sweetener, to taste.

To make this, pour boiling water system over the tea udder and let it steep for 2–3 minutes. Remove the tea bag, add the remaining ingredients and stir until well blend .

Storage

due to coconut petroleum ’ s high saturated fatness content, it ’ randomness semi-solid at board temperature and melts at 76°F ( 24°C ). consequently, it ’ south best to store it in a cupboard, quite than the refrigerator, to keep it fictile ( 1 0 ). During the cold months or if stored in the refrigerator, it may become identical solid and unmanageable to scoop out of the container. This can be remedied by whipping it with an electric mixer or in a blender .

Summary Coconut oil can be used for medium-heat cook, in recipes, and to add delicious impressiveness to hot beverages .

The bottom line

Coconut oil is a popular however controversial ingredient. Advocates say it has numerous health benefits, while skeptics say the science suggests otherwise.

careless, coconut anoint is widely used in many cultural dishes and can be part of a healthy diet. due to it ’ south eminent saturated fatty content, it ’ sulfur best to stick to no more than two tablespoons ( 28 grams ) a sidereal day. If you ’ rhenium concerned in trying coconut vegetable oil, it ’ second best used in medium-heat cook such as sautéing or baking. It should be stored at room temperature in the cupboard to keep it elastic. Like most things, coconut oil should be enjoyed in moderation .

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