If you’ve read through The Exercise Coach Nutrition Playbook, you know that we are advocates of unrefined, organic coconut oil.  We add it to our green smoothies, slather it on our dry skin, and even swallow a spoonful for the yummy taste (and nutrients!).  And it seems America is catching on as well—even Costco sells giant tubs of organic, unrefined coconut oil.  Hooray!  Once avoided due to its high saturated fat content, we are now enjoying and discovering the many potential health benefits of this tropical delight.

It’s important, however, to do your research.

Some sources are calling coconut oil a miracle food, supporting that coconut oil can help with anything from Autism to Alzheimer’s.  We too, believe there will be more important uses for coconut oil emerging and eagerly await the studies.  However, according to Dr. Oz, coconut oil has “super powers.”  And still others claim that it is the next “lose weight quick” product.  While much of this is truly exciting information and absolutely worth learning about, it’s important to stick with the research we currently understand and use our common sense.  While coconuts and coconut oil are in fact “health” foods, it seems best to simply categorize them as another great tool in our “healthy-for-you” toolbox.

SO WHAT IS COCONUT OIL?

Coconut oil comes from processing copra, the dried kernel of the coconut. It is composed of approximately 92% saturated fat, 6% monounsaturated fat, and 2% polyunsaturated (want to learn more about fatty acids?).  Saturated fat has unfairly and incorrectly been touted as the culprit behind heart disease. Depending on the source, saturated fat is not necessarily a bad thing, since there are different types and sources of saturated fat. In fact, your body needs some of these good sources as shown in our blog post: The Truth About Cholesterol: Where Did We Go Wrong?

Coconut oil contains a type of saturated fat called lauric acid, which is a medium chain triglyceride (MCT). MCTs are absorbed more quickly in the body than other fats because of their chemical composition. That makes them a good source of energy that the body can use immediately (read: less potential for it to be stored as body fat).  Plus, there is good evidence indicating lauric acid may be antimicrobial, meaning it can interfere with the replication of viruses, bacteria, and some types of fungi.  That means it may help our immune systems fight off the flu and other unwanted bacterial or viral illnesses.

Unrefined, virgin organic coconut oil is also a more stable cooking oil with a high smoking point.  This means that it is safer to cook with than other oils.  Coconut oil will not “change” in the heating process and thus, won’t produce as many free radicals and/or turn into unhealthy trans-fat.  And, it is a delicious source of good fat.  Further, coconuts and coconut oil are not new; they have been consumed for thousands of years in tropical countries where traditional diets are found to be quite healthful.

Some research also shows coconut oil can:

• Stimulate thyroid function
• Improve HDL:LDL cholesterol ratios
• Improve nutrient absorption
• Boost the immune system

While the research thus far is very exciting, I’m waiting a bit on touting coconut oil or any healthy product as “miraculous.” I believe coconut oil is a good source of healthy fat in the diet that provides a variety of health benefits. Healthy fat is our friend at The Exercise Coach®, and your body needs it. So feed it well and consider adding coconut oil to your daily routine.

Contributing Writer: Alexis Delaney, Certified Exercise Coach® Trainer

HOW TO BUY, STORE, AND COOK WITH COCONUT OIL

There are a couple things to look for when purchasing coconut oil.  First, NEVER buy coconut oil (or any other food product for that matter) with the word “hydrogenated” on the label.  Hydrogenated oils have been subject to a chemical process that results in the actual chemical structure of the oil being changed—that is, hydrogenated oils have more hydrogen atoms than they are supposed to.  By increasing the number of hydrogen atoms you can change the level of “saturation” of the oil—i.e. unsaturated, polyunsaturated, saturated—which affects the consistency and stability of the oil (the more saturated, the less susceptible to degradation/becoming rancid).  Therefore, the food industry loves hydrogenation, as it lengthens the shelf life of foods.  Plus, it improves the texture of some foods, because hydrogenated oils are thicker and more solid at room temperature.

However, the problem occurs when trans fats are created in the process of hydrogenation.  Trans fats have been shown to increase the amount of LDL cholesterol (the kind you do not want too high) and decrease HDL cholesterol (the kind you want to be high), thus increasing the risk of heart disease.  While there are some natural sources of trans fats, what you want to watch out for are the synthetic ones created in food production.

So having eliminated any hydrogenated oils, you will come across the terms “refined” and “unrefined” when it comes to coconut oil.  Simply put, refined oil is more processed than unrefined, as it goes through levels of deodorization and bleaching.  Refined has a less distinctive coconut taste, and is generally cheaper in price.  Unrefined oil is closer to the real plant food, and will contain more of the health benefits of the oil since it is far less processed.  It is slightly more “coconutty,” and may be more expensive (but your health is worth the price).  Having said that, if you are using the oil for more topical uses or “around the house” (read my next post), refined oil can be a good choice.  For ingestion – make it unrefined.

Finally, if you can find on the label how the oil was extracted, look for the words “expeller-pressed” or “cold-pressed.”  Coconut oil is extracted during a mechanical process that uses pressure to squeeze the oil out of the coconut meat.  Cold-pressed is a method that prevents the oil from getting too heated.  It is the ideal method since the less heat applied to a food, the more the natural nutrients will remain when it is purchased.

Summary: The best coconut oil for eating would be unrefined, organic, raw, and cold-pressed.

I am particularly a fan of the brand of coconut oil available at Trader Joe’s, and they also have a coconut oil spray that is much healthier to use than traditional cooking sprays.  For coconut oil product reviews, visit Evolving Wellness’ article comparing best and worst brands.

HOW TO STORE COCONUT OIL

Coconut oil, which is 92% saturated fat, is already a stable fat.  That is, it has a chemical structure that can stand up to higher temperatures than oils that have fewer saturated fats.  It is best stored in a cool, dry place.  At room temperature, it will store as a solid. In warmer temperatures (summer months, heated kitchen, etc.), it will store as a liquid, as it melts extremely easily.  You can leave it out on the counter at room temperature for up to two years.  However, many people prefer to refrigerate for optimal freshness.

COOKING WITH COCONUT OIL
Coconut oil can be used in place of any other cooking oil that you currently use (1:1).  In fact, because of its saturated fat content, coconut oil is safer to use at high temperatures than other oils.  It is even preferable to use it over olive oil in cooking, as olive oil contains mostly monounsaturated fats, and can become rancid more easily.  (It is best to use olive oil on cold dishes such as salads or drizzled on foods after they are cooked).

I use coconut oil when sautéing onions, roasting vegetables, frying eggs, browning meat—I basically use it for all cooking needs.  My favorite is scrambled eggs cooked in a bath of coconut oil—they are extra fluffy and delicious! It does add a slight coconut flavor to dishes, which I do not mind.  But, even if you’re not a “coconut person,” you probably wouldn’t even notice it in most dishes.

You can also add coconut oil to hot tea or coffee instead of those artificial creamers, or even take a spoonful to soothe a raspy throat.

Below are two of my favorite recipes that I like to make.  One is a curried sweet potato hash, inspired by cookbook author Sarah Fragoso, and the other is a creation all of my own, reserved for an occasional treat.

CURRIED SWEET POTATO HASH

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2 sweet potatoes (peeled and grated)

2 small zucchini (peeled and grated)

2 eggs

1/2 cup chopped onion

Dash salt and pepper

2 tablespoons curry powder

½  teaspoon cinnamon

4 tablespoons coconut oil

Heat the coconut oil in a skillet.  Mix the first 7 ingredients in a bowl, then pour into skillet and cook until potatoes are cooked (shouldn’t take too long with grated sweet potatoes).

I love eating this in a bowl with a fried egg on top (cooked in coconut oil of course).  The yolk oozes over the hash and creates a delightful and delicious eating experience. Yum!

DARK CHOCOLATE COCONUT TRUFFLES

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1/4 cup coconut oil

1 cup unsweetened shredded coconut

1 teaspoon vanilla extract

Dash salt

8 ounces dark chocolate

Mix the coconut oil, coconut, vanilla, and salt in a bowl.  Let harden in the fridge.  Scoop out small rounds of the mixture, then, dip in melted dark chocolate.  Place on parchment paper to cool and put back in fridge (or freezer if you want them fast!).  You can play around with this one, sprinkling some chopped pecans or walnuts on the top before they cool, or mixing in other ingredients (i.e. almond butter, mashed banana — Heck, dip anything in dark chocolate and it’s going to be really good!)  Enjoy!

Contributing Writer: Alexis Delaney, Certified Exercise Coach® Trainer

Coconuts are an incredibly versatile product, and they are great for uses outside of the kitchen. Besides the obvious use as your vacation bikini or tropical mug for a piña colada (LOL), coconuts have a ton to offer. One of my favorite uses of coconut oil is as a makeup remover. I haven’t bought store-brand remover in 2 years.  Coconut oil is far less expensive and lasts much longer! Put a tiny amount in your palm, and dip a Q-tip or cotton ball in the warmed coconut oil. Brush across makeup you want removed and voila!

OTHER FUN, PRACTICAL, AND NATURAL USES OF COCONUT OIL

Homemade Lotion
Coconut oil is extremely good for your skin. Some people swear it helps conditions like eczema or other itchy skin conditions. Use alone or add pure essential oils for added benefit. My favorite is Young Living Essential Oils.

Recipe: Homemade Coconut Oil Lotion

Homemade Toothpaste
Coconut oil is tasty and when used in combination with the recipe that follows, you may even desensitize teeth that are sensitive to cold or hot.  It’s best to use the xylitol option in the recipe, as xylitol is outstanding and safe for preventing cavities.

Recipe: Homemade Remineralizing Toothpaste

Homemade Deodorant
I’ve tested and approve of this recipe.  Store-bought deodorants often contain ingredients such as aluminum that are harmful to the body and brain.

Recipe: Natural Deodorant

Season Cast Iron Skillets
Instead of using unhealthy vegetable or corn oils that turn rancid when heated high, coconut oil retains its structure at high heat.

See: How to Season and Care for Cast Iron Skillets

Shaving Cream
Simply put a quarter size drop in your hands, allow warmth of hands to melt the oil and lightly apply to legs, face, etc.  Shave as usual.  You will get a very smooth shave and the oil is protective to your skin.

Soften and Condition Real Leather
Toss out the store-bought, toxic conditioners.  Nothing works as well as coconut oil to soften and shine that leather.

Diaper Cream
Use in place of diaper cream to keep baby’s bottom happy!  The oil helps prevent diaper rash (naturally anti-fungal), sooths chapped skin, protects baby’s skin in-between changes.

Recipe (option 1): Natural Diaper Cream

Recipe (option 2): Homemade Diaper Rash Ointment

Note: We recommend Young Living Essential Oils for their 100% purity.

Smooth Frizzy Hair
Put a tiny (pea sized) amount in palms, warm it up by rubbing palms together, and smooth out hair with oil slicked hands.

Dry Hand Moisturizer
Simply rub a pea-sized amount into dry skin/hands for a quick moisturizer.  Or, blend with your favorite essential oil for added benefit.

Bath Scrub
Mix with salt or sugar as a natural exfoliant and bath scrub.

Recipe: DIY Peppermint Sugar Scrub

Recipe: Peppermint Foot Scrub

Note:  I love to add Epsom Salt as well to any of the recipes. Add to your bath as an excellent way to detox and sooth after scrubbing!

Natural Lice Remover
If you have ever had to use the harsh chemicals/pesticides before – this will be a welcome change!

Recipe: Natural Head Lice Treatment with Coconut Oil and Apple Cider Vinegar

Cuticle Cream
Coconut oil’s natural anti-fungal properties make it a perfect choice.  The oil also helps nails say strong and resist becoming brittle.

Massage Oil
In its liquid state – makes an awesome massage oil. Again, add a drop or two of your favorite essential oil for a wonderful aromatherapy massage.

Contributing Writer: Alexis Delaney, Certified Exercise Coach® Trainer

Read the other posts in this series:

Crazy for Coconuts

How to Buy, Store, and Cook with Coconut Oil