428 Is Coconut Oil Dangerous? [10 July 2017]

Did you see the headlines last month warning about the dangers of coconut oil? “Coconut oil health claims not all they’re cracked up to be” (CBC News) or “Coconut Oil is Unhealthy according to the AHA” (Huffington Post). These news articles are referring to a June 15, 2017, article in the journal Circulation titled “Dietary Fats and Cardiovascular Disease: A Presidential Advisory from the American Heart Association”.

The twelve authors of the Advisory recommend replacing saturated fats – including coconut oil which they specifically warn against – with polyunsaturated vegetable oils, and claim that doing so would lower LDL cholesterol and reduce cardiovascular disease (CVD) by 30%. They based this on what they called “…the totality of the scientific evidence, satisfying rigorous criteria…”

Unfortunately their “rigorous criteria” was fatally biased and their conclusions decades out of date and at odds with modern science. In a rebuttal published in Cardio Brief Gary Taubes explains why:
• They cherry-picked the studies, eliminating most for various reasons, and selected four, all of which supported the saturated fat CVD hypothesis. The problem is these four all date from the 1960s and have more serious flaws than the ones they eliminated.
• Among the eliminated studies are the largest trials ever done on the issue: the Sydney Heart Study, the Minnesota Coronary Survey and the Women’s Health Initiative, and several independent meta-analyses, all of which refute the saturated fat hypothesis of heart disease [see my posts #244, #259 & #261].
• The control diet of the early studies contained significantly higher trans fatty acids and sugar than did the unsaturated group, both of which are known to cause CVD and could account for the reduction in heart disease.
• Coconut oil was not part of any of the studies used and is mentioned only because of its saturated fat, but much of coconut’s saturated fatty acids are beneficial MCTs.
• Polyunsaturated omega-6 fatty acids, which the study recommends, promotes inflammation which is known to increase heart disease and overall mortality.

So the authors’ conclusions and recommendations are not only unscientific and misleading, but dangerous. It’s almost as if the Canadian Cancer Society warned us about the dangers of exercise and told us to take up smoking instead.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

330 Healthy Cooking Oils [3 August 2015]

I know, grammatically it should be “healthful cooking oils”, that is oils that promote health when consumed, not oils that are feeling pretty good themselves. But “healthful” is such a mouthful that this is one grammatical error that I hope will become accepted in the English language. By the way, if you are interested in the history of the English language take a look at my other blog “The English Cowpath”.

Healthy cooking oil is a very controversial topic – every website has a different opinion – to which I can’t do justice in one article. There are four factors to consider in evaluating the health value of cooking oils: smoke point, oxidative stability, nutrient content, and omega 6 content.

1) Smoke point is the temperature at which the oil starts to smoke, producing toxic byproducts and an unpleasant taste (note: if the oil in your pan starts to smoke, discard it, clean the pan, and start over). Oils with high smoke points are needed for pan frying and deep frying, for example: avocado, camelina, and virgin olive. Coconut, extra virgin olive, and macadamia oils have moderately high smoke points and could be used for low temperature sautéing. Oils with a low smoke point like flaxseed should only be consumed raw as a salad oil or in a smoothie.

2) Oxidative stability is actually more important than smoke point for determining the healthfulness of cooking oils. Oils begin to combine with oxygen to form toxic compounds at temperatures well below the smoke point. Camelina, an otherwise very healthy oil with a high smoke point, scores low on this scale, as do all polyunsaturated oils. Highly saturated fats like coconut oil are more stable. One that shows great promise is red palm olein whose promoters claim has both a high smoke point and the highest oxidative stability of any cooking oil. Red palm olein also has a very high content of vitamin E (tocotrienols) and vitamin A (carotenes).

3) Nutrient content is not as big an issue for cooking oils, as you should be consuming the more nutritious oils raw.

4) The Omega 6 content is important if you are consuming a significant amount of fried foods. To achieve the ideal 4:1 ratio of Omega 6 to Omega 3 oils, you must avoid oils with a very high 6:3 ratio like corn, safflower and grapeseed; use oils with moderately high ratios like avocado sparingly; and use raw oils high in Omega 3s like flax and camelina (or supplement with omega 3 fish oils).

Sources:
What you need to know about eating oils, Samantha Sutherland, Feb. 2013, MBG
Making Sense of Healthy Cooking Oils & Fats, Irene Macri, Jan. 2014, Eat Drink Paleo - well researched, lists smoking points
What oil should you be cooking with? Joseph Mercola, Oct. 2003

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

260 Oil Pulling [24 March 2014]

I’ve been reading and hearing a lot lately about a novel use for coconut oil called “oil pulling”. This old Ayurvedic folk remedy from India involves taking a spoonful of oil in your mouth, swishing it around for 15-20 minutes, alternately pushing and pulling it between your teeth (hence the name), then spitting it out and rinsing with warm salt water. Traditionally sesame oil was used but sunflower, olive, and coconut oils have also been recommended and almost any vegetable oil should work. It is best done first thing in the morning before eating, drinking or brushing your teeth. Some people like to do it while showering.

A 2008 book by Bruce Fife “Oil Pulling Therapy: Detoxifying and Healing the Body Through Oral Cleansing” popularized the technique in North America. I only found three scientific studies on the technique, all published in India by the same chief author between 2008 and 2011. The studies found that oil pulling was as effective as chlorhexidine (an antiseptic mouthwash ingredient) at reducing bacteria (Streptococcus mutans), halitosis, and plaque-induced gingivitis.

People using the technique report a variety of benefits:
• mouth feels clean, fresh and healthy
• teeth white and shiny
• plaque reduced
• gingivitis and gum bleeding reduced
• gum pockets improved
• teeth sensitivity reduced
• halitosis (bad breath) improved

Several dental hygienists commenting on the internet caution that oil pulling does not replace brushing and flossing (and many users agreed). I would add not to expect the miracle cures of chronic illnesses promised in the book. But it’s simple, inexpensive and safe so why not try it and see what it will do for you.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

155 Coconut Oil Safety [5 March 2012]

Last week I discussed the coconut oil diet which has been shown to benefit people with Alzheimer’s, Parkinson’s and other neuropathies. Some of you may be thinking “I remember hearing that coconut oil is a saturated fat which will clog my arteries”. So, how healthy and safe is coconut oil?

There are important differences between virgin coconut oil and other saturated fats. Coconut oil is a medium chain triglyceride, much healthier than: the long chain saturated fatty acids found in lard; the hydrogenated vegetable oils in shortening and hard margarines; and even the highly-refined poly-unsaturated oils found on grocery store shelves. The “virgin” form is important because commercially produced coconut oil may be hydrogenated, creating trans fatty acids. It was hydrogenated coconut oil used by researchers to raise cholesterol levels in rabbits that started coconut oil’s bad reputation back in the 1990s.

Studies have now shown that coconut oil helps prevent heart disease, lowers triglyceride and cholesterol levels, and helps with fat loss. Here are some other beneficial uses of coconut oil:
• stable at medium heat, it’s perfect for sautéing and stir-frying
• eaten by breastfeeding moms, it increases the lauric acid and capric acid levels of her milk, protecting the baby from virus and bacterial infections
• MCT oil, derived from coconut oil, has been used by athletes to help reduce fat and build muscle
• applied topically on burns, cuts and bruises, it speeds healing and protects from infection.

A good way to use coconut oil is in a blend with flax oil as an alternative to butter or margarine. A delicious recipe was created by Johanna Budwig, the German scientist who did much of the early nutritional research on fats and oils. Go to eyeopener-magazine.com, click on Volume 9 and scroll down to page 5. The Eye-Opener magazine, published by Siegfried Gursche, is a good source of information on coconut oil. Stop in to my store for a free copy or read them online.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

154 The Coconut Oil Diet [27 February 2012]

Last week I shared how Dr. Mary Newport discovered that MCT and coconut oil improved her husband Steve’s symptoms of Alzheimer’s. Several years after starting the MCT program, Steve has maintained the improvements: he can accurately recall events from days or weeks ago, he can read again, he is happier and smiles more, his taste has returned, he can stick to jobs like vacuuming or mowing the lawn, and his sense of humor is back. In short, Steve’s quality of life (and that of his wife!) has improved significantly. What exactly is he taking?

Steve takes a 4:3 ratio mix of MCT oil and coconut oil – 3 tbs at each meal and 2 at bedtime. He eats a low-carbohydrate whole-food diet and also takes vitamins and a fish oil supplement. Despite the high fat diet, Steve has dropped 10 pounds and has healthy blood lipid levels. (As I’ve explained in several earlier columns, coconut oil does not increase the risk of heart disease).

Dr. Newport learned of other ketone research that showed that ketones not only provide fuel to the brain cells but also promote the growth and development of nerve cells including the brain. This was exciting because it showed that ketones had the potential to not only ameliorate symptoms of dementia but possibly even reverse the damage. Thus the word “Cure” in the title of her book is not an over-optimistic exaggeration.

In her book “Alzheimer’s Disease – What If There Was a Cure?” Newport shares tips for adding coconut oil in your diet.
• start slowly as it can cause intestinal upset and diarrhea
• select virgin unrefined coconut oil and MCT oil
• MCT Coconut Salad Oil with Chia (for omega3 efa) has the ideal ratio
• add it to foods, substituting for other fats in cooking and baking
• take it with each meal as the ketones stay in the blood about 3 hours with MCT oil and 6-8 hours with coconut oil
• be patient if you don’t see results immediately, sometime it takes longer to work.

See my previous post for links.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

153 Alzheimer’s and Coconut Oil [20 February 2012]

A chance discovery by a pediatrician researching her husband’s mental illness has brought hope and relief for people (and their families) who suffer from Alzheimer’s. Dr. Mary Newport was searching for something to help her husband Steve who had been diagnosed with this devastating disease. In 2008 she discovered research showing memory improvement in Alzheimer’s patients with medium chain triglycerides (MCT). As a neonatology specialist, Newport knew about MCT as an ingredient in most baby formulas, especially for premature newborns, because it is so easily digested. She learned that MCT oil has been used for decades by bodybuilders for energy and to increase muscle mass and that coconut oil is 60% MCT.

One of the problems with Alzheimer’s (and some other neurological disorders like Parkinson’s, Huntington’s and ALS) is that the insulin receptors in the brain cell walls malfunction. This prevents glucose, the brain’s primary fuel, from entering the cells which then die of starvation. Fortunately an alternative fuel, ketones, can also cross the blood-brain barrier to supply the brain cells with needed fuel. This normally occurs when carbohydrates are unavailable (during a famine or low carb diet) and the body begins to burn stored fat. Exercise also increases ketones. MCT is metabolized in the liver to ketones which enter the blood stream.

The day after taking his first dose of coconut oil, Steve’s Alzheimer’s screening test improved 4 points. He continued to improve over the following weeks and months as long as he had his coconut oil. Even his taste returned. And Mary decided to share her discovery with the world. When she failed to interest Alzheimer’s researchers in her findings, she took her story to the media, on her website coconutketones.com and blog coconutketones.blogspot.com, and in her 2011 book “Alzheimer’s Disease – What If There Was a Cure?” Here is an interview with Dr Newport from October 2009 and a more recent one on CBN from January 2012. More on this topic in next week’s column.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

093 MCT Oil [13 December 2010]

All saturated fats are not equal. Medium Chain Triglycerides (MCT) are not as harmful in your diet as Long Chain Triglycerides (LCT) and in fact have some significant health promoting properties. LCTs are made of Long Chain Fatty Acids (LCFA) which are hard to digest and generally end up stored in your fat cells or clogging your arteries. MCTs are made of medium length fatty acids (MCFA) and are processed in our bodies quite differently. Because of their shorter length, MCTs are more water soluble, more easily digested, and are quickly burned as energy instead of stored as fat. Some examples of MCFAs are: lauric acid, capric acid, and caprylic acid.

Lauric acid is converted in our bodies into monolaurin which our immune system uses to fight viruses such as herpes, influenza and HIV, and various pathogenic bacteria including Helicobacter pylori which causes stomach ulcers.

MCT Oil can even help you lose weight. Adding the healthier MCT fat to your diet reduces your appetite and specifically fat cravings which may lead to eating too much of the wrong kinds of fat. And, not only are MCFAs not stored as fat but they promote thermogenesis and actually increase the burning of stored body fat. Athletes use MCT supplements along with certain carbs before a workout to provide energy and endurance.

MCTs in your diet improve cholesterol levels and reduce atherosclerosis. MCTs are particularly beneficial for diabetics if used to replace the inflammation promoting Omega 6 oils like sunflower and canola. MCTs have been shown to lower glucose levels, increase insulin secretion, improve insulin sensitivity and raise glucose tolerance.

MCTs are abundant in coconut oil and butter. Pure MCT oil is now available, distilled from coconut oil. MCT oil can be taken in capsule form or by the spoonful, or used in salad dressings, in smoothies or in other foods, but should not be used for frying.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.