Diet and nutritionCoconut oil — a superfood or a fat to avoid?
Sources: 10 · Article: 9 091 characters
Henryk Różański links these fats to higher LDL cholesterol and a greater risk of heart disease, while Andrzej Frydrychowski notes that excess saturated fat may contribute to inflammation.
- Andrzej Frydrychowski also says that saturated fats are suitable for frying, but recommends consuming them in moderation.
- Henryk Różański describes coconut fat as difficult to digest, while an advertisement for MCT coconut oil touts its digestibility.
What the authors write
Henryk Różański
Saturated fatty acids can make up as much as 87% of coconut fat.
„Myristic (myristicinic) acid C14, stearic acid C18, lauric acid C12, and palmitic acid are saturated fatty acids that make up as much as 87% of coconut fat. There is no doubt that saturated acids have a hypercholesterolemic effect, meaning that they raise blood cholesterol, accelerate the development of atherosclerotic changes, and promote platelet aggregation (clots).”Kwas mirystynowy (mirystycynowy) C14, kwas stearynowy C18, kwas laurynowy C12 i palmitynowy to kwasy tłuszczowe nasycone, które w tłuszczu kokosowym stanowią nawet 87% składu. Niewątpliwie kwasy nasycone działają hipercholesterolemicznie, czyli podnoszą zawartość cholesterolu we krwi, przyspieszają rozwój zmian miażdżycowych i wpływają proagregacyjnie (zatory).
Henryk Różański
Henryk Różański links saturated fats to higher cholesterol, atherosclerotic changes, and a greater risk of type 2 diabetes and coronary heart disease.
„Saturated acids increase LDL (Low Density Lipoproteins) in plasma and increase the risk of type 2 diabetes and coronary heart disease. Current recommendations are to keep the intake of fats containing saturated acids at 10% of energy intake.
Monounsaturated fatty acids, such as”Kwasy nasycone zwiększają LDL (Low Density Lipoproteins) w osoczu i zwiększają ryzyko cukrzycy typu 2 oraz choroby wieńcowej. Obecnie zaleca się utrzymywanie spożycia tłuszczów z kwasami nasyconymi na poziomie 10% energii.
Kwasy tłuszczowe jednonienasycone, np.
Henryk Różański
Henryk Różański says that the recommendation is for saturated fats to provide 10% of energy intake.
„Current recommendations are to keep the intake of fats containing saturated acids at 10% of energy intake.
Monounsaturated fatty acids, such as oleic acid, reduce LDL and total cholesterol levels and also lower the risk of cardiovascular disease.”Obecnie zaleca się utrzymywanie spożycia tłuszczów z kwasami nasyconymi na poziomie 10% energii.
Kwasy tłuszczowe jednonienasycone, np. kwas oleinowy, zmniejszają stężenie LDL i cholesterolu całkowitego, ponadto obniżają ryzyko wystąpienia chorób układu krążenia.
Henryk Różański
Coconut fat is described as difficult to digest.
„Coconut fat is difficult to digest, despite being of plant origin. Emulsification of dietary fats takes place in the duodenum. Enzymatic hydrolysis of fat occurs only on the surface of fat droplets, at the boundary between the water and lipid phases.”Tłuszcz kokosowy należy do tłuszczów trudno przyswajalnych, pomimo, że jest pochodzenia roślinnego. W dwunastnicy zachodzi proces emulsyfikacji tłuszczów pokarmowych. Hydroliza enzymatyczna tłuszczu odbywa się wyłącznie na powierzchni kropelek tłuszczu, na granicy fazy wodnej i fazy lipidowej.
Henryk Różański
Henryk Różański recommends including a variety of fats in the diet and advises against letting one type, such as coconut fat, dominate.
„The point is to include different fats with a range of compositions in the diet. One type of fat should not be allowed to dominate the diets of people or animals—for example, only palm fat or only coconut fat.
When feeding animals, the difficulty of digesting coconut fat should be taken into account.”Chodzi o to, aby w diecie uwzględniać różne tłuszcze, o rozmaitym składzie jakościowym. Nie można doprowadzać do tego, aby jeden tłuszcz dominował w diecie ludzi i zwierząt, np. tylko palmowy, albo tylko kokosowy.
W przypadku żywienia zwierząt należy uwzględnić trudności ze strawnością tłuszczu kokosowego.
Andrzej Frydrychowski
Andrzej Frydrychowski classifies coconut oil as a saturated fat and writes that saturated fats are suitable for frying because they are heat-resistant.
„Saturated fats (butter, lard, coconut oil). All their atoms are bonded to hydrogen; these fats do not oxidize and are suitable for frying because they are heat-resistant. They mainly provide energy and are part of the structure of nerve cell membranes.”Tłuszcze nasycone (masło, smalec, olej kokosowy). Mają wszystkie atomy związane z wodorem, tłuszcze te nie utleniają się i nadają się do smażenia, ponieważ są odporne na temperaturę. Dostarczają głównie energię, wchodzą w skład budowy błon komórek nerwowych.
Andrzej Frydrychowski
Andrzej Frydrychowski says that saturated fats mainly provide energy, but that consuming too much of them has a pro-inflammatory effect.
„They mainly provide energy and are part of the structure of nerve cell membranes. We need to get them in an amount equal to about 25% of our fat intake. In larger amounts, they have a pro-inflammatory effect (and we should remember that this is the starting point for many diseases). So eating butter or pork knuckle in moderation is not bad.”Dostarczają głównie energię, wchodzą w skład budowy błon komórek nerwowych. Musimy je dostarczać w ilości około 25% porcji tłuszczu. W większej ilości mają działanie prozapalne (pamiętamy, że jest to punkt wyjścia wielu chorób). Czyli jedzenie masła, golonki w umiarkowanych ilościach nie jest złe.
Jan Jaśkowski
An advertisement for MCT coconut oil describes it as easily digestible.
„in MCT coconut oil
pure ingredients, excellent digestibility
New from Moja Apteczka
an adaptogen with an anti-stress effect
make sure to supplement with D3 & K2 all year round”w oleju z kokosa MCT
czysty skład, doskonała przyswajalność
Nowość Mojej Apteczki
adaptogen o działaniu przeciwstresowym
zadbaj o całoroczną suplementację D3 & K2
Jan Jaśkowski
An advertisement for MCT coconut oil describes it as easily digestible.
„in MCT coconut oil
pure ingredients, excellent digestibility
New from Moja Apteczka
an adaptogen with an anti-stress effect
make sure to supplement with D3 & K2 all year round”w oleju z kokosa MCT
czysty skład, doskonała przyswajalność
Nowość Mojej Apteczki
adaptogen o działaniu przeciwstresowym
zadbaj o całoroczną suplementację D3 & K2
Jan Jaśkowski
An advertisement for MCT coconut oil describes it as easily digestible.
„in MCT coconut oil
pure ingredients, excellent digestibility
New from Moja Apteczka
an adaptogen with an anti-stress effect
make sure to supplement with D3 & K2 all year round”w oleju z kokosa MCT
czysty skład, doskonała przyswajalność
Nowość Mojej Apteczki
adaptogen o działaniu przeciwstresowym
zadbaj o całoroczną suplementację D3 & K2
Jan Jaśkowski
An advertisement for MCT coconut oil describes it as easily digestible.
„in MCT coconut oil
pure ingredients, excellent digestibility
New from Moja Apteczka
an adaptogen with an anti-stress effect
make sure to supplement with D3 & K2 all year round”w oleju z kokosa MCT
czysty skład, doskonała przyswajalność
Nowość Mojej Apteczki
adaptogen o działaniu przeciwstresowym
zadbaj o całoroczną suplementację D3 & K2
Research from PubMed · Europe PMC
We selected 1 studies with the best, positive results. This is a selection, not a full review of all research.
Total number of studies on this topic in PubMed: 1 884.
A review found that oils high in saturated fats, including coconut oil, may raise total cholesterol and LDL.
Aim of the study: Vegetable oils, derived from diverse sources such as seeds, nuts, and some fruits, play a significant role in dietary health. However, the current evidence on the health effects of different types of vegetable oil consumption remains controversial.
Results: Moderate- to very-low-certainty evidence suggested that canola oil and sesame oil consumption reduced body weight. Vegetable oil consumption appears to offer different health benefits, with summary estimates indicating beneficial effects on reducing lipid concentrations, especially when oils rich in monounsaturated and polyunsaturated fats are consumed in recommended amounts. Future research should focus on long-term studies and comprehensive dietary assessments to better understand the health impacts of vegetable oils and provide a basis for informed dietary recommendations. This study was registered with PROSPERO as CRD42021239210.
Money for the studynot stated
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studyreview of many studies
“Not stated” does not mean nobody paid — the database does not always record it.
Perspectives and opinion materials
The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.
Orthomolecular Medicine News Service Opinion material
„Nutrition April 2013 Dietary PREVENTION 32 mos avg 963Age 73+ yrs France Dietary intake Highest blood levels of omega-3 = -38% reduced risk for advance AMD Investigative Ophthalmology July 2011 Dietary intake PREVENTION 3 yrs 666 France Dietary intake Fish oil intake decreased risk for early AMD (-17%) and advanced AMD (-74%) Archives Ophthalmology July 2011 Dietary intake PREVENTION – 38022women- mean age 54.6 yrs Boston, MA Dietary intake 1 serving fish/week compared to less than 1 serving/month reduced relative risk for AMD -42% Amer J Clinical Nutrition Dec 2009 Dietary intake PREVENTION 13 yrs 1837 Multi-center study USA Dietary intake H…”Nutrition April 2013 Dietary PREVENTION 32 mos avg 963Age 73+ yrs France Dietary intake Highest blood levels of omega-3 = -38% reduced risk for advance AMD Investigative Ophthalmology July 2011 Dietary intake PREVENTION 3 yrs 666 France Dietary intake Fish oil intake decreased risk for early AMD (-17%) and advanced AMD (-74%) Archives Ophthalmology July 2011 Dietary intake PREVENTION – 38022women- mean age 54.6 yrs Boston, MA Dietary intake 1 serving fish/week compared to less than 1 serving/month reduced relative risk for AMD -42% Amer J Clinical Nutrition Dec 2009 Dietary intake PREVENTION 13 yrs 1837 Multi-center study USA Dietary intake H…
Orthomolecular Medicine News Service Opinion material
„Use healthy fats: olive oil, coconut oil, and organic butter. Choose tea rather than coffee. Avoid alcohol and tobacco. To make the body more alkaline, drink a glass of water with a teaspoon of baking soda and the juice of one lemon 3 or 4 times a day.”Use healthy fats: olive oil, coconut oil and organic butter. Choose tea rather than coffee. No alcohol or tobacco. To make the body more alkaline, take a glass of water with a teaspoon bicarbonate and the juice from a lemon 3 or 4 times a day.
Orthomolecular Medicine News Service Opinion material
„My Basic Dietary Supplement Plan
With Meal One
Vitamin C, 1g, 11 cents
Vitamin D3, 125 mcg (5000 IU), 8 cents
Vitamin K2, 100 mcg, 28 cents
Omega-3 Fish Oil, 500 mg EPA/DHA, 18 cents
A really good Multivitamin & Multimineral, 83 cents
Selenium (Se-methyl L-selenocysteine), 200 mcg, 9 cents
Probiotic (e.g. Advanced Acidolphilus Plus), 12 cents
With Meal Two
Vitamin C, 1g, 11 cents
Vitamin E, 268 mg (400 IU) (e.g. high gamma vitamin E with mixed tocopherols), 42 cents
B-complex 100, 25 cents
Magnesium citrate, 200 mg, 12 cents
Full retail cost = $2.59/day ($945.35 per year).”My Basic Dietary Supplement Plan With Meal One Vitamin C, 1g, 11 cents Vitamin D3, 125 mcg (5000 IU), 8 cents Vitamin K2, 100 mcg, 28 cents Omega-3 Fish Oil, 500 mg EPA/DHA, 18 cents A really good Multivitamin & Multimineral, 83 cents Selenium (Se-methyl L-selenocysteine), 200 mcg, 9 cents Probiotic (e.g. Advanced Acidolphilus Plus), 12 cents With Meal Two Vitamin C, 1g, 11 cents Vitamin E, 268 mg (400 IU) (e.g. high gamma vitamin E with mixed tocopherols), 42 cents B-complex 100, 25 cents Magnesium citrate, 200 mg, 12 cents Full retail cost = $2.59/day ($945.35 per year).
Pisaczek does not judge who is right. It shows what was written and where to read it. Every sentence above has its source.