Zoe Wuthrich

HLTH-1020

Coconut Oil
Coconut oil plays a very important role in my life. This oil is very versatile and I
can honestly say it has replaced many food and beauty products I use to spend a lot of
money on. Coconut oil got a bad rep about a decade ago because scientists came out
with a study that reported saturated fat as a bad fat. The word fat is an intimidating
word to most people so it made sense why society conformed to the idea coconut oil
isnt healthy. In my report I am going to go over the nutritional values coconut oil
contains, misconceptions about coconut oil, how to apply coconut oil to ones life.

Based on one tablespoon of Coconut oil (3.6 g) it contains 117 calories. Within
this one tablespoon there are 13.4 grams of fat. This is where people get misinformed
about this oil, simply because they are not aware this fat is a healthy fat! Thats right a
healthy fat with moderation of course! Coconut oil has 11.2 grams of saturated fat, .2
grams of polyunsaturated fat, and .86 grams of monounsaturated fat in one tablespoon.
In no condition should coconut oil have an abundant amount of trans-fat, small traces
are typically normal ("Basic Report: 04047, Oil, Coconut." 2015).

Lately I have some seen coconut oil all over social media. From celebrities
saying they oil pull to people taking selfies with their bullet proof coffee. These fads

are few of many. Without proper education on coconut oil you can easily gain
misconceptions about these fads.

Most Common Misconceptions

1. Coconut oil raises cholesterol.
When people see the word cholesterol, they assume that it's connected to
heart disease and when they read coconut oil raises cholesterol they
immediately are misinformed. Coconut oil raises high density lipoproteins
(good cholesterol) and this lowers the bad cholesterol.

2. Coconut oil causes obesity.

As I said above the word fat is a scary word to most people and so when they
see saturated fat they immediately are steered away. But the truth about this
misconception is that coconut oil will not make you fat if used with
knowledge and moderation. Coconut oil will aid in weight loss if added to your
diet because it supports the rate of metabolism.

3. Putting Coconut oil on your skin is bad.

This misconception comes into play for many different reasons from oil clog
pores to food doesnt belong on your skin. But indeed this oil can be put on
your skin and it will not clog your pores. Coconut oil has soothing and
antibacterial properties that are actually very beneficial to our skin! Coconut
oil can help clear your skin to heal your bruises (Myths and Facts about
Coconut Oil | Organic Facts." 2009).

4. Coconut oil is a cure all.

As much as I want this to be true coconut oil is not by any means a cure all.
It has a lot of benefits, but that absolutely does not mean it can cure cancer,
aids, etc. It can work miracles on dry skin and hair, but when eaten it
unfortunately isnt going to cure all of your major health concerns ("Coconut
Oil Uses & Your Health." 2013).

Being informed on coconut oil aids in knowing how to use and where to use
coconut oil. I have personally done away with many products and use this oil as my go
to for food and beauty. For someone who doesnt do well with dairy or just prefers to
avoid it coconut oil is a savior! Coconut oil is perfect for substituting butter or other oils!
You can put it on your toast, use it in baking, and even fry food in it! Doing this will aid in
weight loss because coconut doesnt have trans-fat like margin and butter. Coconut oil
can also be put in coffee to give it a smooth feel and taste. I was introduced to this from
a friend and it helps me stay energized longer than if I drank my coffee plain. Coconut
oil isnt just great in your diet! You can also use coconut oil on the outside of your body.
It works as a great lotion, shaving cream, make remover etc. Coconut oil is very
versatile and it I highly recommend everyone to try it in their diet and to incorporate it in
everyday beauty routines (. "10 Proven Health Benefits of Coconut Oil (No. 3 Is Best)."
2013).

To put this coconut oil to use you have to know which kind to buy. Buying coconut
oil can be tricky. A golden rule I have when buying this oil is to start by looking for the
USDA organic symbol. If you follow this first step you will weave out many poor choices

you could have made during this process. After you have weaved out the bad you
need to know what you prefer. Do you prefer a strong coconut taste with possibly a little
coconut pulp or do you prefer none tasting coconut oil you can use and wont leave a
taste or smell of coconut?

If you prefer the coconut taste and smell you need to look at the label and look
for virgin coconut oil. This coconut oil commonly processed by wet milling or quick
drying. Wet milling uses the meat and is boiled this does not require bleaching or
additives. Quick drying refers to drying out the coconut, then the coconut oil is
mechanically expressed. This choice leaves you with the most unrefined oil you can
buy. If your preference is a more neutral taste and smell refined coconut oil is the right
choice for your lifestyle. When choosing refined coconut oil you have to be careful for
sneaky things added or not added to the label. To avoid trans-fats and chemicals look
for mechanically pressed without chemicals on the label. This will be on most honest
brands and is usually placed next to the USDA organic symbol.

All in all, coconut oil is a very useful oil with many purposes. It can help aid in
weight loss and give you energy if incorporated it in your diet. I highly recommend
people who are lactose intolerant to use this as a substitute for butter and in baking.
Now you are informed that coconut oil is high in healthy fat, some
misconceptions about coconut oil, and how it can be applied to your life to benefit you to
the fullest. Coconut oil has transformed my life in many ways by saving me money,
giving me energy, and helping me enjoy my baked goods by using it as a substitution for

butter. I really push this oil on people because I believe its nutritional values can help an
individual in everyday life when used in moderation and with knowledge.

Resources

"Basic Report: 04047, Oil, Coconut." United States Department of Agriculture. 2015.
Web. 15 Nov.
2015.<http://ndb.nal.usda.gov/ndb/foods/show?

ndbno=04047&fg=4&man=&lfacet=&format=A
bridged&count=&max=25&offset=0&sort=c&qlookup=&rptfrm=nl&nutrient1=208
&nutrient2=6
05&nutrient3=&subset=0&totCount=219&measureby=m>.

Gunnars, K. "10 Proven Health Benefits of Coconut Oil (No. 3 Is Best)." RSS 20. 8 July
2013. Web. 20 Nov.
2015. <http://authoritynutrition.com/top-10-evidencebased-health-benefits-of-coconut-oil/>.

Myths and Facts about Coconut Oil | Organic Facts." Organic Facts. Meenakshi
Nagdeve, 28 Jan. 2009.
Web. 20 Nov. 2015.
<https://www.organicfacts.net/health-benefits/oils/myths-and-factsaboutcoconut-oil.html>.

Zelman, Kathleen M. "Coconut Oil Uses & Your Health." WebMD. WebMD, 10 Mar.
2011. Web. 15 Nov.
2015. <http://www.webmd.com/diet/coconut-oil-andhealth>.