If you've visited your local progressive grocery store these days, you may have noticed something on the shelves next to the olive, peanut, and sesame oils—coconut oil. In addition to providing you with rich-tasting, fresh, and nourishing milk, the tropical coconut is a source of oil that proponents say lends a deep, nutty essence to foods that are cooked or baked. Lard- and dairy-avoiding vegans in particular appreciate the texture and flavor of coconut oil. But does all that delicious goodness come at the price of good health?
The controversy stems from the fact that coconut oil is high in saturated fat. Saturated fat, of course, has a bad reputation. But, interestingly, not all saturated fats are the same. Coconut oil is made up of medium-chain and short-chain fatty acids, which break down quickly and are converted into energy, unlike long chain fatty acids which tend to be stored by the body.
Some experts are considering the possibility that these medium- and short-chain fatty acids are not the demons the health field has long considered all saturated fats to be. In fact, research suggests that medium-chain fatty acids actually have health benefits such as antioxidant, antiviral, and antimicrobial properties, although that has not been definitively proven and is met with skepticism by many doctors. As for claims that coconut oil can speed weight loss—probably not. Coconut oil has plenty of calories, just like other oils.
Still, the general consensus is that as long as it's used in moderation, coconut oil is a fine addition to your pantry. Stumped on how to use it? Here are a few dishes to try:
- Roasted sweet potatoes. Made with coconut oil instead of olive oil, the caramelized flavor is enhanced and made nuttier.
- Oatmeal. Mixed in, coconut oil adds creaminess.
- Popcorn. Melted and poured on top, it'll make you swear off butter forever.
- Pies. Crusts are flaky and stay crisp.
- Cakes and brownies. Substitute the oil called for in the recipe with coconut oil. It will yield a creamy, fragrant, fluffy dessert.
- Stir-fried vegetables. Veggies, particularly onions, sweeten and spice up nicely in coconut oil.
- Chocolate ice-cream topping. Coconut oil mixed with quality bittersweet chocolate yields a pourable shell that hardens up instantly.
Sources:
The New York Times. "Once a Villain, Coconut Oil Charms the Health Food World." Web. 1 March, 2011. www.nytimes.com
The New York Times. "Cooking With Coconut Oil." Web. 2 March, 2011. www.nytimes.com
The American Society for Nutrition. "Coconut Oil." Web. 10 July, 2009. www.nutritino.org/asn-blog/2009/07/coconut-oil/
