Let’s face it, we have an addiction to coconut oil. But how much coconut oil is safe to consume daily? Let’s dig into the science.
The results are in…
A study titled “Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study,” was finally released. It took ten years to complete. This was their conclusion…
“We found that… saturated and unsaturated fatty acids were associated with lower risk of total mortality and stroke. We did not observe any detrimental effect of fat intakes on cardiovascular disease events. Global dietary guidelines should be reconsidered…” 1
The benefits of healthy fats
Wait… So, the more healthy fats we consume, the lower our chance of death and stroke? Uhhh, yes, please! Fat, when consumed properly, is your friend. This study proves that the AHA is not only outdated and out-of-touch, but also dead wrong. So, pop open that Skinny Coconut Oil jar and eat a spoonful, guilt free!
How much should you eat?
The jury is out, and healthy fats ARE beneficial. But how much should we consume daily for optimal health? Well, that’s a little trickier. Depending on the diet you adhere to, the amount changes.
For people who are still eating large amounts of refined carbohydrates, we recommend starting at about a tablespoon per day (and not at the same time as refined carbohydrates). So, throw some in your coffee, fry an egg in it, or take it straight. Even the AHA recommends people consume 16 grams (a tablespoon) of saturated fat daily. In fact, if you don’t consume at least this much saturated fat per day, you are going to suffer side effects
For those of you who have “graduated” to high fat diets like keto, paleo, Whole30, Primal Diet, vegan, or Dr. Gundry’s Plant Paradox, welcome to fat enlightenment! These different diets really bring out the benefits of a high fat diet, and saturated fat is a celebrated and necessary part of each of them.
Mark Sisson (Author of the Primal Blueprint) says that up to 50 percent of your daily calories should come from healthy fats on the Primal Diet, and those doing keto will need even higher. In these situations, you are likely limited to consuming as much coconut oil as your digestion can handle. Some of us here at Skinny & Co. consume between 2-4 tablespoons daily!
Understand your body’s limits
The upper limit of coconut oil consumption is ultimately very personal. If you are 5’1”, 100 lbs, and on a vegan diet, your intake is going to be different than someone who is 6’7”, 350 lbs, and on a keto diet. Try what works for you! But remember, no matter your size or goals, at least onetablespoon a day is recommended as a safe addition to ANY plan. Fats like coconut oil are not only good for us, but crucial to a healthy life. Try what works for you!
The only time we suggest restricting consumption of coconut oil is if you are simultaneously consuming high amounts of refined sugar/carbohydrates. It is never healthy to push your insulin up and then introduce large amounts of fat.
Like most things, fat consumption comes down to being sensible.