Coconut craze: Is it worth all the hype?
Los Angeles Daily News
2014.7.1
By LeeAnn Weintraub
Coconut products are flying off supermarket shelves due to the touted health benefits associated with them. The question is whether coconut is worth the hype, or is this just another food trend?
The emergence of coconut as a functional food, one that provides health promoting or enhancing properties, didn’t really happen until about a decade ago when coconut water entered the American food and beverage market and soared in demand during the following years.
Coconut water is enjoyed as a lower-calorie, electrolyte-rich hydration source. From 2004 to 2009, coconut water sales went from nearly zero to about $35 million annually.
Now coconut products of all kinds have really taken off. Commonly available coconut-derived foods that are growing in popularity include coconut sugar, flavored coconut milk beverages, coconut milk ice cream, coconut oils and spreads, and coconut flour. Many consumers view these coconut products as healthier alternatives to their old staple foods.
Coconut’s purported beneficial properties go beyond nutrition. Coconut oil products are used externally for hair, skin and oral health as well.
Apparently, coconut oil has a long history for use in personal hygiene and preventing ailments from gum disease to sinus infections.
It wasn’t long ago that coconut oil was deemed a less healthy fat to be avoided due to its high saturated fat content. However, experts suggest that not all fats or saturated fats are created equal and that coconut oil may stand out from others as it contains higher amounts of medium chain triglycerides.
In metabolism, MCTs are sent to the liver and used more quickly for energy compared to long chain triglycerides from soybean oil, for example, that is more readily stored as fat. Therefore, coconut oil is seen by many as a beneficial fat for weight management.
Although I wouldn’t recommend replacing all of the unsaturated fats in your diet, such as olive oil, with coconut oil, it is a good substitute for animal fats like butter. While animal fats raise LDL or “bad” cholesterol, coconut oil raises HDL or “good” cholesterol as well as LDL cholesterol, so it is a heart-healthier choice.
Despite these health benefits, all fats are high in calories so portion control is advised.
While more studies are needed to back up the many reported health claims of coconut, there is no doubt that it is a versatile food with many uses that is here to stay, at least for a while. Here are some ways to incorporate coconut foods into your diet:
• Use coconut water instead of juice in your morning smoothie.
• Add coconut oil to stir-fry dishes and oven-roasted vegetables.
• Substitute butter or margarine in baked goods with coconut oil and spreads.
• Use coconut milk beverage as a nondairy cereal milk.
• Mix coconut water with a sparkling flavored water and lime juice and serve cold for a refreshing, low-calorie spritzer.
• Add a splash of flavored coconut milk to your tea or coffee.
• For a fiber boost, sprinkle oatmeal with raw shredded coconut.
• Toss a tropical fruit salad with toasted coconut.
• For extra crunch, dredge fish filets in a coconut and macadamia nut crust before cooking.
LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.