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How Do I Add Coconut Oil To My Diet?

How to add coconut oil to your diet

People often ask what is the best way to “take” coconut oil. This question conjures up the notion that coconut oil is a medicine or drug as opposed to a food. Also, people inquire about coconut oil capsules which is further evidence of this notion. A better question would be: How do I add coconut oil to my diet? This shift in thinking opens up a wide range of possibilities for improving your health by making a change to a more healthful oil.


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By now, you are probably aware of some of the health benefits of coconut oil, when used on the outside of your body. You know many people use it to get soft and shiny hair, have tried coconut oil pulling for white teeth and fresh breath, and might prefer coconut oil for the many different beauty and skin benefits.

However, don’t forget about the large impact it can have on your health as well. This is not when you use it on your skin or hair, but when you actually ingest it. Adding coconut oil to your diet is so good for you, and luckily, very easy to do.

Coconut Oil Videos

Coconut oil can be considered a “medicine” in the same sense that other healthful foods are “medicines” which help our bodies achieve or maintain a state of good health by providing the necessary fuel. An analogy can be drawn between running a car on bad gas with low octane and containing water, dirt and other impurities and our consuming a low quality diet. If we add an octane booster and some “dry gas” to the tank along with all of the bad gas we will see some improvement, but not as much as if we replaced the bad gas with good clean fuel.

If we add coconut oil to our diet, strictly as a supplement we will reap some benefit (from its high lauric acid content, for example). On the other hand, if we look at replacing unhealthful fats (shortening, margarine and hydrogenated oils in general, as well as most of the vegetable oils sold at the supermarket) with coconut oil we can anticipate reaping the maximum benefits which it offers. I believe this is true for anyone, but for people who have trouble with fats in the diet such as those with Crohn’s disease or other digestive ailments coconut oil offers welcome relief because it is so readily usable by the body without having to be broken down in the digestive tract.

Coconut oil can be added to our diet in a number of ways, aside from just eating it by itself (by the spoonful). One of the most popular ways we see people talking about to add coconut oil is to use it as a staple in their cooking. We are often asked about recipes using coconut oil, but essentially any recipe calling for butter, shortening, margarine or vegetable oil can be a “coconut oil” recipe. It is simply a matter of substituting coconut oil for whatever oil is called for in the recipe.

Except for salad dressings, coconut oil can be used in place of most other oils. It is not suitable for salad dressing, except for warm dressings, since the oil will solidify when refrigerated. This is also a consideration when using coconut oil as a replacement for vegetable oil in cakes and other baked goods. Simply melt the coconut oil and use it as you would any other oil, but be sure to bring other ingredients such as eggs and milk up to room temperature otherwise the cold ingredients will cause the oil to solidify.

Coconut oil health benefits

Why You Should Add Coconut Oil to Your Diet

Before talking about the different ways to add it to your diet, you might want to know exactly why this is so important to do. First of all, you should know that coconut oil is not a fatty and unhealthy oil like vegetable oil and sometimes canola oil, depending on how it is used. It can handle higher temperatures, but it is considered a healthy fat no matter how you use it.

When you add more coconut oil to your diet, it can help you feel fuller faster and for longer, which is going to help with weight loss. It also helps with weight loss by replacing unhealthy cooking oils and butter, as well as increasing fat loss overall. In addition to the weight loss benefits, more coconut oil in your diet means natural antibacterial properties, improved brain function, and better digestion. You may also notice that you have better energy when you have coconut oil and it can even lower your blood pressure and decrease your risk for heart disease.

Now if you are one of those people who don’t have time to cook, or don’t enjoy it, perhaps a breakfast smoothie could be a good way to add coconut oil to your diet. For ease of use, you will find it is best to keep a bottle of coconut oil somewhere where it stays liquid (on top of the refrigerator) and a jug of oil on the refrigerator shelf in the solid state for baking.

Coconut oil can be used as an alternative to butter on hot vegetables, hot cereal, on toast and practically anywhere else you would use butter, whether by itself or as an ingredient in baking, etc.

Coconut oil is also good oil for frying and sautéing. Many people don’t want to eat fried foods because we have been told how “bad” they are. What makes them bad is the “bad” oil in which they are fried. Frying in coconut oil is just one more way to add this healthy oil to your diet.

We read that somebody had success using coconut oil instead of vegetable oil or shortening by substituting as follows:

To substitute for vegetable oil, use the amount of oil called for in the recipe, melt the coconut oil and be sure that the other ingredients (eggs, liquids, etc.) are at room temperature or at least warm enough so that they do not cool the coconut oil enough to make it solidify.

To substitute for shortening, they used a combination 1/2 butter and 1/2 coconut oil. (Actually the amount of coconut oil can be reduced by about 25%, so in a recipe calling for 1 cup of shortening so they said to use 1/2 cup butter and 3/8 cup of coconut oil. If you want to use all coconut oil 3/4 cup of coconut oil should work as a substitute for 1 cup of shortening.)

Weight loss coconut oil

How much coconut oil should you have a day?

Take 1 teaspoon per day, gradually increasing to 2 tablespoons per day over 1–2 weeks. Bottom Line: Consuming 2 tablespoons per day is sufficient to achieve health benefits, but it’s best to work up to this amount gradually.

Is coconut oil plant based diet?

Coconut Oil as Part of Healthy Plant-Based Diets. Much of the research on the relationship of saturated fats and heart disease points to the possibility that saturated fats and cholesterol in animal products may play more of a role in causing health problems than saturated fats in plant foods.

Is coconut oil edible?

Basically, coconut oil is extracted from the meaty part of a harvested coconut. And while it’s completely edible, it’s also extremely high in saturated fat. But don’t let those two little words scare you off — saturated fats actually have a number of surprising health benefits, when consumed in moderation.

Is coconut oil good for weight loss?

Coconut oil is the world’s most weight loss friendly fat. It contains a unique combination of fatty acids with powerful effects on metabolism. Several studies show that just by adding coconut oil to your diet, you can lose fat, especially the “dangerous” fat in the abdominal cavity.

Plant based coconut oil

How do you use coconut oil for weight loss?

The easiest way to start using coconut oil for weight loss is by eating it by the spoonful. Use a small amount until your body gets used to it. To get a good amount of medium chain fatty acids researchers recommend adults consume about 3 1/2 tablespoons spread throughout the day.

Is coconut oil good for your heart?

Coconut oil is about 90% saturated fat, which is a higher percentage than butter (about 64% saturated fat), beef fat (40%), or even lard (also 40%). Too much saturated fat in the diet is unhealthy because it raises “bad” LDL cholesterol levels, which increases the risk of heart disease.

Is coconut oil good for lowering cholesterol?

Coconut oil – bad for LDL cholesterol. But other long-chain saturated fatty acids, like the ones that make up most of the saturated fat in coconut, palm kernel, and palm oils (known as tropical oils), do in fact raise LDL cholesterol considerably. These saturated fats are called palmitic, myristic, and lauric acids.

Is it better to cook with coconut oil?

Heat, along with light and oxygen, can destroy the beneficial fats in some oils. Polyunsaturated fats are the most fragile and are not recommended for cooking. Coconut oil, being mainly a saturated fat, is able to withstand higher temperatures than other oils, making it one of the best oils for cooking.

Knowing all of this, you now understand why you should try to add more of coconut into your diet. Here are some different ideas for how to do that:

  • Add it to Your Drinks
  • Cook With Coconut Oil
  • Use Coconut Oil For Flavoring
  • Bake With Coconut Oil
  • Make Healthier Fried Foods
  • Add it to Soup and Chili
  • Eat it Directly From the Spoon
  • Tips For Storing Your Coconut Oil

Have you added coconut oil to your diet?

What was your experience?


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Author: Kaia
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