Wow! First off, I never knew coconuts were so freaking good for the body! I started out my research based on the question "which oils are the best (healthiest) to cook with" and I got so much info on coconut oil and of course the controversy over its saturated fat that I decided to just make a post about coconuts.
Here are some important things to know about coconut oil:
~Coconut oil consists of 90% saturated fat. While saturated fats are unhealthy because they will cause weight gain and all the health issues related to being overweight, the saturated fat in coconut oil is a medium chain triglyceride (MCT) comprised of lauric acid and myristic acid. These types of sat fat are quickly taken up by your liver and converted to usable energy. MCTs are shown in studies to be better than long chain triglycerides (LCTs found in canola, safflower and soybean oil) for their ability to control appetite better (satiety), weight maintenance, turning into a source of energy and for reducing inflammation in the body. The saturated fat in coconut oil is "easily absorbed and metabolised by the liver, and can be converted to ketones. Ketone bodies are an important alternative energy source in the brain, and may be beneficial to people developing or already with memory impairment, as in Alzheimer's disease," (https://www.ncbi.nlm.nih.gov/pubmed/25997382).
One thing I'd like to mention though is that ketones are used for energy when your body has run out of glucose, which is provided by carbohydrates and sugar. Those on a keto diet are using ketones because they restrict their carbs and eat a diet richer in fat and protein than anything else. BUT, MCTs like from coconut oil actually induces ketosis (and in fact is used in epileptic children) without restricting carbs.
The reason I like coconut oil to cook with is its smoke point. All oils have one and it is the degree at which it can get to before it loses nutrients and produces toxins. If you've ever heated oil too fast too high in a frying pan and noticed the smoke rising from it, it was too hot to handle (hehe) but unfortunately it began producing free radicals. And you don't want that. When the oil starts to smoke that is when it starts to breakdown nutrients and producing these free radicals. As a self proclaimed health nut, one of my goals with nutrition is to get as much antioxidant rich food into my body to fight free radicals since these are what cause health issues and advance aging. Free radicals in our environment and food are inevitable but you can reduce and fight them with eating healthy and lots of other stuff I'm not going to get into right now because this is about coconuts!:)
The smoking point of coconut oil is about 350 degrees which is considered a medium heat cooking temp. I like to cook at medium heat because I like to lightly cook my vegetables to retain their nutritional value. I would recommend using coconut oil for baking anything that has a baking degree of 350 and no higher. I also don't recommend using it on anything that you don't want to taste a bit sweet. I have used it to cook eggs and I don't mind the taste.
Some other health benefits of coconut are its L-arginine content. L-arginine is an amino acid, which becomes nitric oxide, a powerful neurotransmitter that helps relax blood vessels and improves blood circulation. L-arginine is found in lots of food like meat and dairy, and I do not consume meat or dairy. Your body naturally makes L-arginine but sometimes not enough (adolescent growth periods) and therefore good to get from your diet. L-arginine is beneficial if you have high blood pressure.
Quickly I want to mention the big debate about coconut oil and its effect on bad cholesterol LDL. While it has been shown to increase good (HDL) and bad (LDL) cholesterol, a study showed that coconut oil prevented LDL from oxidizing which is when it would have negative effects on your health (https://www.sciencedirect.com/science/article/pii/S1751499107000431).
Coconut oil has also been proven to reduce harmful bacteria in the body such as candida. You can also apply it topically to the skin and is used to moisturize dry skin and heal wounds.
Coconut oil is:
antibacterial
antifungal
antiviral
antiparasitic
antidermatophytic
hypoglycemic
hepatoprotective
antidermatophytic
antioxidant
Always try to purchase unrefined (not bleached), organic, cold pressed (no heat- prevents loss of nutrients) coconut oil. I only use it about once a day and probably only use about 1 to 2 tablespoons when I do. It is possible to have too much of a good thing when it comes to the oil so use it in moderation. Just because it can help you burn fat doesn't mean you should start drinking it. Nor should you replace all your drinking water with coconut water.
Coconut water contains vitamin B (B3, pantothenic acid B5, biotin, riboflavin B2, folic acid, trace amount of thiamine B1 and pyridoxine B6. It also contains vitamin C, free amino acids, phytohormones, enzymes (acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA polymerases) and growth promoting factors (cytokinins). It also contains potassium (600mg/per 8oz), manganese, calcium, magnesium and fiber.
Coconut water can reduce blood sugar levels because of its magnesium content which improves insulin sensitivity. Great for diabetics.
A study performed on humans with high blood pressure found that their systolic number improved after consuming coconut water.
Coconut water is great for hydration and electrolyte replenishment.
These are all facts and information that I have found online from reliable sources. I focus on the actual studies. When you search nutritional or healthy benefits of foods you can get a slew of results stating how this food is a miracle cure for such and such or can do this and that for your body. I notice that some claims are based on the fact that say for example, a certain food contains vitamin E, therefor they will promote said food to be able to prevent wrinkles; not because an actual study has proven so, but because vitamin E is known to be good for the skin. So as a student of nutritional health I can weed out the big claims from the actual proven benefits. My personal experience with coconut oil and water are positive. I personally do not like the taste of store bought coconut water but ABSOLUTELY love fresh coconut water. While on vacation it is something I seek out because it keeps me hydrated when drinking tequila ;)
I hope you found this post helpful. I plan on researching another food soon for you all. Let me know if you use coconut oil or drink its water and whether you like it, down in the comments. Thank you!