Cherie's Interview with Dr. Mercola
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Coconut Oil Fact Sheet
Virgin coconut oil is known to be one of the healthiest fats. You have probably heard that all saturated fats should be avoided including coconut oil. But the foundation for this belief was based on faulty studies in the 50s and a lot of assumptions that lumped all saturated fats together into one “bad fat” category. Mary Enig, Ph.D. and other scientists have written about the flaws in those studies and this unfounded belief.
Coconut oil has nourished people in the tropics for thousands of years. Epidemiological studies have reported on the good health and trim bodies of the vast majority of tropical populations eating a traditional diet that contains 50% or more saturated fat from coconuts. People who stick with their traditional diet rich in coconut don’t usually experience heart disease, obesity, and other degenerative diseases common in Western culture among people eating a traditional Western diet.
Facts About Coconut Oil
Coconut oil facilitates fat loss. It is predominantly made up of medium chain triglycerides (MCTs) that the body can metabolize quickly, which means it converts these fats to energy rather than storing them. Most other oils are made up of long chain triglycerides (LCTs), which the body does not burn quickly; it prefers to store LCTs in adipose (fat) cells. MCTs act like kindling on a fire, rather than a big, damp log.
Back in the 1940s coconut oil was given to farm animals in hopes of fattening them up for market. Instead, farmers found it made them leaner and more active. It was found that feeding farm animals polyunsaturated oils (primarily corn and soy oil) made them fatter. Now we’ve come full circle. People want leaner meats, so some farmers are now using coconut oil to raise leaner pigs. (M.T. See and J Odle “Effect of dietary fat source, level, and feeding interval on pork fatty acid composition,” 1998-2000 Department Report, Department of Animal Science, ANS Report No. 248, North Carolina State University.)
Testimony
“I lost 17 pounds taking coconut oil. I did nothing else but add it to my skillet for dinner on some, but not all, nights and maybe in a few other recipes.”
Malikah
Helps Fight Infection
Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract. Extra virgin coconut oil is rich in lauric, capric, and caprylic acids, which have tremendous antiviral and anti-fungal properties. In the body, lauric acid converts to monolaurin, a compound that is adept at fighting viral pathogens. Caprylic acid is a potent, natural yeast-fighting agent. Capric acid is converted to monocaprin in the body, which has significant antiviral effects against microorganisms. Coconut oil has helped many people strengthen their immune functions and prevent bacterial, viral, and fungal infections.
Testimony
I am 52 years old and I am keeping up with my visiting grandsons (6 and 8 years old) as if I am 30 something. I have lost 10 pounds in about five weeks and have 10 more to go. My dry eyes are gone along with the aches and pains of arthritis, Sjogren’s, osteoporosis, and fibromyalgia. I feel like the combination of my good diet, the virgin coconut oil, and exercise is the key to my success.
Sharon
Supports Healthy Thyroid Function
Coconut oil prevents saturated coconut oil prevents the inhibiting effects of unsaturated oils and assists in boosting metabolism and thyroid function. As thyroid function is enhanced, it stimulates the conversion of low-density lipoprotein cholesterol into the anti-aging hormones pregneolone, progesterone, and dehydroepiadrosterone (DHEA). These hormones assist the body in preventing obesity, heart disease, and degenerative diseases.
Testimony
I have experienced [thyroid] problems . . . body temperature not going above 97 degrees, cold hands and feet, can't lose weight, fatigued, slow heart rate, can't sleep some nights, dry skin, etc..... My doctor did the [thyroid] test and it came back normal. I am 46 and peri-menopausal. My naturopathic doctor symptomatically diagnosed me with hypothyroidism. She explained the blood tests currently used by allopathic medicine are not sensitive enough. I started on the [ coconut] oil 5 weeks ago.
In the first week I noticed my body temperature had risen and my resting heart rate had gone from 49 to 88 beats per minute. This has since settled to 66. My energy is now really high and I am slowly losing weight - 3 lbs. in the past 5 weeks. I take 3 tablespoons of coconut oil daily. Cindy Supports the Cardiovascular System In Sri Lanka, where people eat about 120 coconuts per year and use coconut oil in all their cooking, the death rate from heart disease is about one out of every thousand compared to the United States, where heart disease affects about half the population. Another research study was done in the South Pacific islands of Pukapuka and Tokelau where 50% of their total calories came from saturated fat, primarily from coconuts. The researchers stated there was no evidence of heart disease in these people. Coconut oil has been shown to lower Lp(a), a substance in the blood that indicates proneness to heart disease. Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated. The heart draws on this reserve of fat in times of stress. Testimony I use virgin coconut oil, olive oil, and butter in my cooking and add extra virgin coconut oil to my smoothies, and [I also eat coconut oil] just by the tablespoon. My total cholesterol went down over 100 points; HDL and LDL were great! My coworkers could not believe I was eating so much fat and watching my cholesterol levels go down. I had to take a fasting [blood] test to prove it to them. I have lost 18 pounds in three months. I have learned a new way of life and it’s easy. I‘m healthier for it, too. I will never count calories again! Laurel Coconut oil protects the liver from the toxic effects of alcohol and certain drugs Saturated fats such as coconut oil are needed for the proper utilization of essential fatty acids. Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats.9 Testimony I have started cooking more with virgin coconut oil. WOW—what a taste sensation! It thought it would be “icky” on eggs and in stir-fry, but instead, I have found that it just enhances the flavor of foods. It’s really not “coconutty.” So if you haven’t tried cooking with virgin coconut oil, give it a try. Kate Low-Carb Coconut Smoothie This is a quick breakfast you can drink on the go! 1 cup Coconut Milk (recipe in Chapter 6) or 1 13.5-ounce can coconut milk or 1 cup Almond Milk (recipe in Chapter 6)* Place all ingredients but ice in a blender and process at high speed until well combined. Add ice after the coconut oil is blended so that it won’t clump. You may use more or less ice, depending on how cold you like a smoothie. *13.5 fl. oz. coconut milk yields 7 gm carbs or 3.5 grams per serving. Packaged almond milk yields about 8 gm/carbs per cup. Nutritional Breakdown Per Serving: 310 Calories (85.8% from Fat); 32g Fat 4g Protein; 8g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 27mg Sodium. Crispy Coconut Chicken Salad This is a very delicious salad and it’s easy to make. 2 boneless, skinless chicken breasts Rinse the chicken and pat dry; cut into strips, and set aside. Mix shredded coconut and ground flax seeds together on a dinner plate. In a small bowl, beat the egg, and dip the chicken strips in the beaten egg, then roll each chicken strip in the coconut-flax mixture. Melt coconut oil in a frying pan. Place chicken strips in hot oil; they should sizzle when placed in the pan. Sauté over medium heat until crispy on the outside. Turn after about 2 minutes and brown the other side of each chicken strip for another 2 minutes, or until completely opaque in the center. When done, remove chicken strips from pan and cool on paper towels. Serve over a bed of mixed greens with Lemon Vinaigrette or your favorite dressing. Lemon Vinaigrette 3 tablespoons fresh lemon juice In a small bowl, whisk together all the dressing ingredients except the oil. Slowly drizzle in the oil, holding it several inches above the bowl and pouring in a thin, steady stream, while whisking vigorously until the mixture thickens. Nutritional Breakdown Per Serving: 13 Calories; (15.9% from Fat); 2g Fat, trace g Protein; 3g Carbohydrate; trace g Dietary Fiber; 0 mg Cholesterol; 6 mg Sodium. Healthy Hamburgers Hamburgers without buns are the low-carb craze these days. Here’s a variation you may not have thought about. Using a large lettuce leaf for each hamburger patty, spread a lettuce leaf out on each plate. Top the lettuce with sliced sweet onion (Vidalia onion is particularly sweet, but purple onion is nice, too), a slice of tomato, and some mustard of your choice. If necessary, use a second leaf of lettuce to wrap the hamburger up, held in place with a toothpick or two, so that you can eat it as finger food. (Be careful not to bite into the toothpick when you start eating.) If not having it as finger food, omit the toothpicks, place it on a plate and just eat it with a fork and knife! 1 pound ground beef or buffalo 1. Put the meat in a bowl; add the spices and garlic (Do not use garlic powder, it doesn’t give the right flavor) and eggs. 2. Mix everything together well and form patties the size you wish. 3. Place them in a pan in which the coconut oil has been melting (there should be a slight sizzle as you drop the patties in). 4. Fry them slowly on both sides to make sure the meat is cooked completely through. Test one piece by breaking it open. There should be nothing pink inside. Lift the patties out and put them on paper towels to absorb any excess fat. Variation: If you are an aficionado of lamb or turkey, there is no reason why you can’t make this dish with either of them. Nutritional Breakdown Per Serving: 396 Cal (61% from Fat,); 27 g Fat , 29 g Protein; 10 g Carbohydrate; 3 g Fiber; 84 mg Calcium; 5 mg Iron; 192 mg Cholesterol; 118 mg Sodium. Chicken in Coconut Milk with Lime Leaves Serve over a bed of steamed asparagus (or use drained canned ones) or steamed spinach or wild rice with a crisp green salad. A useful hint: Don’t keep coconut milk in the fridge for days on end; it won’t be good. Freeze it in ice cube trays and then store them a container (label it accordingly) in the freezer. 1 13.5 ounce can coconut milk (divide in two parts) 1. Use 1/2 of the coconut milk or enough to cover the bottom of the pan, add the coconut cream, as desired, and onion and cook for 3 minutes. *Lemon grass and lime leaves can be found in Asian specialty stores (is there a Chinatown in your city?). However, if you can’t find any, cut some strips of a fresh lime peel and finely chop (lime zest). Most stores have dried lemongrass. It won’t be the same, but will be close. What you really want to get is the combination of the delicate sourness of lime leaves and lemon grass and the mellowness of coconut milk. Fresh lemon balm, an herb that’s often locally grown, has almost the same flavor as lemon grass. Cut lemon grass in half to fit the pot, and remove it before serving. Serves 4 Nutritional Breakdown Per Serving: 395 Cal; (59% from Fat); 27 g Fat; 19 g Protein; 23 g Carbohydrate; 6 g Fiber; 102 mg Calcium; 6 mg Iron; 33 mg Cholesterol; 122 mg These baked goods made with whole-wheat flour are anything but heavy. 1 tablespoon virgin coconut oil, as needed Preheat the oven to 300 degrees F. Grease a cookie sheet with 1 tablespoon coconut oil and sprinkle it with 1 tablespoon flour. Beat the egg whites until they are stiff enough to stand in peaks. Beat in the vanilla and the stevia. In a separate bowl, combine the coconut, (1/3 cup) flour, and baking soda. Mix well, and then add the lemon juice and the maple syrup. Mix again. Carefully fold the egg whites into the coconut mixture and drop it by the spoonful onto the prepared cookie sheet. Bake at 300 degrees F. for about 20-25 minutes or until golden, then turn off the oven, remove the cookies from the cookie sheet and transfer them to a baker’s rack (or the racks of the oven) and let them set in the warm oven for another 20 minutes. Nutritional Breakdown per cookie: Calories 31, (12% from Fat) 2 g. Fat, 1 g Protein, 4 g Carbohydrates, trace Dietary Fiber, 0 mg. Cholesterol 80 mg. Sodium.
Coconut Recipes
1-2 tablespoons protein powder (goat protein, whey, or rice protein)
1 tablespoon virgin coconut oil
1 tablespoon ground flax seeds
1 teaspoon pure vanilla extract
1/4 teaspoon almond extract
1/4 teaspoon stevia powder
8-10 ice cubes
Serves 2
1/4 cup unsweetened, finely shredded coconut
1/4 cup ground flax seeds
1 egg, beaten
2 tablespoons virgin coconut oil
4 cups mixed greens
Serves 2
Nutritional Breakdown Per Serving: 340 Calories; (23% from Fat); 9g Fat, 58g Protein; 6g Carbohydrate; 4g Dietary Fiber; 237mg Cholesterol; 181mg Sodium.
1 tablespoon healthy, low-carb sweetener or equivalent
2 tablespoons finely minced red onion
1/2 teaspoon lemon zest
1/4 teaspoon sea salt or Celtic salt
1/4 cup extra virgin olive oil or virgin coconut oil (melted if solid)
Makes about 6 ounces(4 servings)
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon dried marjoram or 1 tablespoon fresh marjoram
1/2 teaspoon paprika
1/2 teaspoon turmeric
1/2 teaspoon sea salt or Celtic salt
1/4 teaspoon black pepper
1 teaspoon finely minced fresh garlic
2 free-range eggs
3 tablespoons virgin coconut oil
1/2 head lettuce ( Boston , Romaine, Bib, etc.)
1 sweet Vidalia onion or red onion
1 tomato
Mustard to taste
Serves 4
1 tablespoon Coconut Cream Concentrate (optional)
1 large Spanish onion, diced
1/4 teaspoon turmeric powder
1/4 teaspoon coriander powder
1 teaspoon sea salt or Celtic salt
1 teaspoon fresh ginger root, finely diced
1 teaspoon fresh garlic, finely diced
1 stalk fresh lemon grass or lemon balm *
3-4 fresh lime leaves *
3 skinless chicken breasts, cut in chunks
1 fennel bulb, finely sliced
2. Add the spices, including the lemon grass and lime leaves and cook for another minute or two.
3. Now add the chicken and the remainder of the coconut milk, cover well, and cook for about 20 minutes. Start out at high heat, then lower to medium-low heat or a “comfortable bubble.”
4. Add the sliced fennel bulb, cover again and cook for another five minutes. The fennel should still be a little “al dente,” or chewy, not totally soft.
Feather Light Macaroons
1 tablespoon whole wheat pastry flour, as needed
3 egg whites
1 teaspoon vanilla
1 teaspoon stevia or other healthy low-carb sweetener, or less to taste
1/2 cup dry unsweetened finely shredded coconut
1/3 cup whole wheat pastry flour
1/2 teaspoon baking soda
1 teaspoon lemon juice
2 tablespoons pure maple syrup
Makes about 18 cookies