Beth's Amazing Story

Once again, I'm very happy to share the success of another one of my friends. This story shows the dramatic impact of cleaning one's diet can make. It also shows the benefits that can be gained without without having to go completely one way or another. I'd like to thank Beth and Nick for the opportunity to help them, but also for their willingness to share their successes. I'd also like to publicly congratulate them on their recent engagement! 

The 2013 holiday season came and went, but those extra pounds I inevitably put on during it chose to stay behind. Beyond frustrated and angry at myself for allowing this to happen yet again, I decided “Ok, this weekend is my last hoorah, then I’m going on a strict diet.” That particular weekend, my boyfriend Nick and I planned a day trip to NYC to visit an old college friend, Anthony. Anthony is a dedicated vegan, and when Nick and I told him we were going on diets, his response back to us was, “Don’t diet, change your diet.” Those wise words opened the door to one of the most informative conversations of my life.

Though Anthony has tried to help us change our diets in the past, this time Nick and I actually listened and wanted to learn how we could not just diet to lose those pesky holiday pounds, but also be healthier overall. It’s amazing the things you can learn by being open minded and willing to listen. That day, Anthony even cooked us an awesome vegan lunch, courtesy BYOL’s Green Mac N “Cheese” recipe. Always skeptical that vegan food would never fill me up and leave me still hungry, boy was I pleasantly surprised. It not only tasted awesome, but I was stuffed by the end of my meal.

Along with wanting to lose weight and be healthier, I also work in breast cancer research, and seeing the devastation that this disease affects on women every day also became incentive for me to change my eating habits. It is traumatizing to see how common the disease is and how more common it is becoming in increasingly younger women. When you start to see patients come through the door who are younger than you, and I'm only 26, you begin to realize something is just not right. Everyday at work I ask myself, like many people I’m sure, what is the cause of this disease? Well, after our talk with Anthony, I’m more convinced that diet plays a significant role. There are many things in life we have absolutely no control over, but diet is something that we do. If changing my diet can help lower my risk for not just cancer, but other common diseases, such as heart disease, I know I am doing something right for my body.

So I had my motivation, but now I needed to start somewhere. I always thought I was healthy enough, as ate lots of fruits and vegetables to begin with, exercised and drank lots of water, but it wasn't until I started to cut things out of my diet, that I realized how unhealthy I actually was. And how terribly I was actually feeling. Nick and I both decided to do this together and we started cutting out soda, milk, fast food, a lot of meat and candy. Did we and do we have days where we cheat? Yes, I am the first person to admit we are not perfect, and this change is still a work in progress for both of us. But the progress we have both made so far is pretty amazing.

Since changing my diet, I have lost a solid 15 pounds and kept it off. Being that I am 5’7”, losing 15 pounds is not that noticeable when you look at me, but I am able to feel the difference. I have also struggled with running in the past and I now find running easier. I have more energy, throughout the day and during my workouts, and I just feel better. I don’t stress out about needing to make sure I burn enough calories when I work out because I know the majority of what I put in my body now is good for me. All the things that Anthony told us would start happening were happening.  

I also noticed that things I used to enjoy eating, I could no longer eat without getting a stomachache or headache. For example, one of my favorite candies used to be Swedish Fish. One afternoon a co-worker and I decided to splurge and get a mini bag of them from the vending machine downstairs. To my surprise, they tasted nothing like they used to and I found I couldn't finish them. Yep, I had a full-blown stomachache halfway through my bag. I felt like I was eating plastic and the sad part of this experience was, I bought them to “treat” myself. I was actually in awe at the whole experience and this only furthered my motivate not give up and to work harder to live a healthier lifestyle.

While I still have a significant amount of work to do, I am proud at how far I have come so far from where I was six months ago. I am also very thankful to have a friend like Anthony who cares enough about us to help us get on the right path and teach us all we need to know about being healthier, while never being judgmental or dogmatic. I look back now and I can’t imagine living my life with the same everyday eating habits I once had. I hope that in another six months, I can look back at this very moment and see that I have made even more progress.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Spicy Thai Cabbage Salad

Recently the word “superfood” has entered into the lexicons of Americans. (I have to give credit to my friend Julie for helping to popularize it.) However, the way we apply the term to foods has been ad-hoc and inconsistent, at best. Typically, we use the term for exotic and expensive sounding foods such as acai, goji berries, sea-buckthorn and the like. Depending who you talk to, you might also hear kale and quinoa described in such glowing terms. However, rarely will more generalize foods, such as iceberg lettuce be described as “super,” even if it is a health promoting food. Another food that is often ignored, but certainly deserves more attention, and is clearly entitled to the entry of the exclusive membership of "superfoods" is cabbage.

Considering how much attention kale has been getting recently, it is surprising that it’s superfood cousin, cabbage, has been left on the sidelines. Perhaps cabbage needs it's own Ryan Gosling meme. 

This is especially surprising considering there are over 400 articles on cabbage and the role it can play in cancer prevention and treatment. According to one study done on cancer cells in a petri dish, cabbage was one of the best vegetables for cancer prevention displaying the ability to kill multiple types of tumor cells (in part, thanks to the high amount of sinigrin an antioxidant found in cabbage); cabbage has also been shown to lower cholesterol in multiple studies, and red cabbage was awarded the “best bang for your buck” by Dr. Greger because of the high concentration of antioxidants, vitamins, and minerals as well as because of red cabbage's low price point. On top of all of this, cabbage is incredibly versatile, and can be added to just about any dish and prepared in nearly anyway!

This Spicy Thai Cabbage Salad is the perfect way to get more superfoods into your life!

Serves 3-4: 

For the salad:

1 ½ cups green or savoy cabbage, shredded

1 ½ cups purple cabbage, shredded

1 cup carrot, shredded

1 cup zucchini, shredded

3 stalks celery (optional)

1 large handful fresh basil, chopped

1 tablespoon fresh cilantro, chopped

½ cup peanuts or cashews (leave out if making a nut-free version)

Fresh or dried mint to taste

For the dressing:

2 tablespoons lemon juice

2 tablespoons apple cider vinegar

¼ cup Liquid Aminos or low sodium soy sauce

¼ cup vegetable broth mixed with ground flax seed (see: oil replacement guide)

2 tablespoons pure maple syrup

2 cloves garlic

1 inch piece of ginger, peeled

1 ½ tablespoons curry powder

1 teaspoon chili powder

1 teaspoon hemp seeds

The dressing will keep for about one week in the refrigerator. 

In a large bowl, combine all of the salad ingredients and toss to mix thoroughly.

In a high-speed blender, combine all of the dressing ingredients and blend until smooth. Pour over the tossed salad ingredients, mix well, and enjoy. 

D. Boivin, et. all “Antiproliferative and antioxidant activities of common vegetables: A comparative study,” Food Chem., 112(2): 374-380, 2009.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Cristina's Story

Last year I shared a post from my good friend, Kat and how changing her diet has literally changed her world. I’m happy to report that both her and her husband have continued to thrive on a plant based, whole-food, vegan diet. Today I have another shining example of someone very close to me who has transitioned to a plant based diet and has taken charge of her life, her family's health, and accomplished goals she never dreamed of! I’m happy to share my cousin's, Cristina’s story.

I always thought of myself as a pretty active person. Growing up my parents had enrolled me in ice skating, ballet, and jazz. I spent most of my life in Europe where I also started skiing at the age of 4. Even though I lived in Europe I grew up eating and loving standard American food - processed foods and lots of meat and dairy. Years went by and I met my husband, who was once a ski instructor in his hometown before joining the Army. The two of us bonded on some of the highest peaks of Europe. In addition to skiing, I ran, but never more than a 5K.

I eventually married my ski instructor/soldier, moved to Germany, and had a beautiful baby boy.  We promised each other that we would continue being an active family. I hiked a couple smaller mountains (with baby in tow), ran a race in Prague pushing a BOB stroller but even still, for the first time in my life, I was struggling with my weight. While I’ve always been thin, my post-baby weight was the same as my pregnancy weight, and I could not figure out what I was doing wrong. 

We moved to Fort Benning, GA in 2012. Like your typical Army spouse, I had to start my life from scratch. In an attempt to meet some new friends, I joined the Columbus Stroller Strong Moms and that’s when I noticed how out of shape I really was. I was so intimidated by these women who were running past me with their double strollers, not even breaking a sweat. I often felt discouraged because these ladies seemed to be in such better shape than I was. I could see every single muscle in their bodies. That said I became good friends with many of them and in addition to encouraging me to keep working out and pushing myself, these Mommas taught me to never give up.

In November 2012 I completed my first half marathon, in exactly 2 hours. I could not believe I completed this, but instead of being happy and proud, I saw pictures of myself and could not believe how “big” I looked. I wondered, “how was it that I was working out almost every day and not losing any weight? Why were my knees and overall body always in pain?” I was always active as a younger child and adult; I simply couldn’t understand why I felt as if I was continuously struggling. Initially I thought that I was simply comparing myself to some unrealistic and unattainable goal.

Big Dog Heat Wave Five Miler 2012

My husband deployed yet again, to fill the time I found myself spending an increasing amount of time exercising. I could not get over the fact that I still looked bigger than ever despite the amount of exercise I was doing. I decided to seek medical advice and was referred to a dietician. My blood results showed that I had genetically high cholesterol – 210! My thought was, “I am too young for pills!” I always thought I was eating a healthy diet, but after several long talks and email exchanges with my cousin I quickly realized that I was buying into a lot of hype and marketing. Knowing that my cousin and my aunt were both thriving on a plant-based diet, I began to research and then transition to a cleaner, plant-based diet, with the support of my doctor and dietician. Within the first month I noticed inches come off my midsection, which was the area I struggled with most. My physical performance dramatically increased, and my body felt stronger. Within 6 months I had lost a total of 13lbs. I had muscles where they had never been before. More important than losing a couple of pounds, I felt better - stronger, awake, and energized. Despite having “genetically high cholesterol” my cholesterol dropped to 158!

My race times throughout the year have dramatically improved and in November 2013 I ran my first full marathon in 4:04. I felt a little sore the next day, but nothing more than typical long run soreness. I felt amazing pre, during, and post marathon. I finished the marathon hungry for more.

Some dude getting “chicked” by my cousin.

Changing my diet and my eating habits has been the best thing in my life. I now realize how unhealthy the “healthy” version of the Standard American Diet is. I realized how unhealthy the food itself can be and how it plays a dramatic role in our entire life. I became vegan for dietary reasons, not for ethical ones. Despite this, I DO feel a sense of responsibility when I see how animals are treated and how they are mass produced for human consumption. It definitely puts things in a different perspective. In addition, becoming vegan has proved to be more than just a personal lifestyle change, I feel like I am contributing to our Earth – making it a better place. 

I tell everyone who will listen about my lifestyle change and how well it worked for me. I did not become vegan because of Hollywood trends, nor because I “never really liked meat anyway.” Trust me, I loved steaks and the occasional Big Mac.  I became vegan because I want to LIVE! I want to be an active and healthy person for the rest of my life. I owe it to my husband and my child who are also embarking on their own healthier plant-based journeys. As a family we are more vibrant than ever -  and we were able to do this in the Deep South proving that were there is a will, there is a way!

Always listen to your body, seek professional advice, and experiment!  You will be amazed how being a vegan goes above and beyond eating just kale and various salads. You create meals that the average person had never even heard of and you will LOVE it! Your body will thank you and so will the planet.    

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Blood Test Results: Blood pressure, Cholesterol, and HDL

Yesterday I went to the Doctor’s for the results of the blood work I had drawn last week. After first telling me I had Chlamydia, the Doctor pulled up the correct chart (Thankfully, I don’t have Chlamydia, unfortunately there is an Anthony in Harlem who does.) the Doc began going over my numbers.

After being vegan for 6 years, my B-12 levels were perfect. The healthy range is between 200-900 pg/mL. I scored a 695. I did this by consuming a few fortified foods once in a while such as soy and almond milk but I also take a B-12 supplement every few days. It is the only supplement I take and I don’t take it every day.

In America, heart disease is currently our number one killer, but as Dr. Esselstyne boldly states in the documentary, Forks Over Knives, “if the truth be known coronary artery disease is a toothless paper tiger that need never, ever exist and if it does exist, it need never, ever progress.” Now if you’ve read Dr. Esselstyne’s book How to Prevent and Reverse Heart Disease (BYOL review pending), or Rip’s Engine 2 Diet, you’ll remember that there are a few magic numbers when it comes to blood pressure and cholesterol that nearly guarantee you’ll stand apart of the majority of Americans who currently suffer from the disease (many of whom won’t know they even have the disease until after they have died of a serious heart attack!).

First, blood pressure. Unfortunately, according to the CDC, one in three Americans have high blood pressure, many of whom are told to take medicine for the rest of their lives to artificially lower it. We consider high blood pressure, or hypertension, to be a natural part of the aging process, but this is not true. Rather it is a natural part of the Standard American Diet. Adults who consume a mostly plant-based diet typically have blood pressure levels similar to their children. I’m happy to use my Mom as a shinning example of this. She has had high blood pressure my entire life and for the last several years was on medication to control it. Last August I convinced her to switch to a plant-based vegan diet. Since the beginning of April, she has been completely off her medications!

Blood pressure is expressed in two numbers. The first number is called the systolic blood pressure and this represents the force your heart exerts on your arteries when your heart squeezes. You want your systolic pressure to be 120 or below. Mine was 106.

Next is the diastolic blood pressure, and this represents the force the blood exerts on your arteries when your heart relaxes. This number should be below 80. Mine was 60.

Cholesterol is, perhaps, America’s real greatest killer! And to think most people willing put extra cholesterol into their bodies whenever they chose to eat an animal based food! The average American’s cholesterol, again according to the CDC is around 200 mg/dL. This, by their standards is borderline risky, however the research shows that even this number is too high. Heck, just common sense can tell you that! Currently ¼ of the population will die from heart disease… something is clearly off with our numbers. Rather, Dr. Esselstyne argues from his research that to be “heart attack proof,” our total cholesterol levels should be below 150. Among others, Dr. Campbell’s The China Study concurs with this number. Mine was 88 mg/dL.

Now besides the total number, cholesterol is also made up of a few numbers. The two most commonly discussed are LDL, or low-density lipoprotein, and HDL, or high-density lipoprotein. We traditionally refer to LDL as bad, and HDL as good because LDL sticks to our arties, while HDL tends to clear them. 

If LDL is bad, we obviously want our LDL reading to be low. Most people’s LDL is around 100, but according to Dr. Esselstyne that number is still too high, and can put one at risk of heart disease, and several other chronic degenerative diseases. Instead, he recommends we should aim for 80 or below. Mine was 34.

Now HDL is a bit more tricky. Because it is the “good” cholesterol, we assume we want that number to be high; however, according to several research studies, what is far more important is to have your total cholesterol and LDL levels in check.

My HDL level was 27 mg/dL. My Doctor told me that it was way too low and it could potentially put me at risk for heart disease; however, I believe - and the science supports me - that there is an error in his thinking. Yes, 27 mg/dL is very low, however, my total cholesterol is over 100 points below average. So obviously my other levels will also be low. According to Dr. John McDougall, “When total cholesterol is lowered, all fractions of cholesterol are reduced, including HDL-cholesterol. This is not bad, but expected, and actually of no harm.”

In a study done on the Indian population, Tarahumara, a population that thrives off of a nearly complete plant-based diet and has almost zero accounts of heart disease help prove this. The researchers subbed the Tarahumara plant-based diet with an “affluent” diet high in fat, animal protein, and cholesterol, the natives total cholesterol raised 31% from an average of 121 to 159 in just five weeks. At the start of the study their HDL levels were around 32 mg/dL. Over the five weeks, those levels, on average, also jumped by 31% to 42. The study concluded they were at significantly higher risks for contracting heart disease at the end of the study then they were at the beginning even though their “good” cholesterol level rose. Essentially, labeling one form of cholesterol as “good” and one as “bad” is a classic example of the reductionist thinking that is too common when it comes to health and nutrition. A certain amount of both forms of cholesterol are needed for the body to function properly- and our bodies make both so there is no reason to increase our consumption of it with animal foods.

Worldwide (comparing people who eat different diets) those who have the lowest HDL levels (like people in rural Japan, China, and Africa) have the lowest rate of heart disease – and also the lowest total cholesterol. Those with the highest HDL levels (like people in the USA and Western Europe) have the highest rates of heart disease. 

As Dr. McDougall notes, when total cholesterol drops so too will HDL. In fact, in a study of over 500 of his patients, he found that, on average, people reduce their overall HDL levels by 19 percent (8 mg/dl – from 41 mg/dl to 33 mg/dl) in 11 days.

The Doctor told me that I should try and raise my HDL by consuming more Omega-3 fatty acids. At first he suggested fish, but then remembering that I was vegan he then offered I consume nuts and some seeds. He never specifically said walnuts, chia or flax, but those were the foods he was groping for. (As a side note, studies on cows and fish have both shown these animals get their Omega-3s from eating greens- It is not implausible to suggests humans do the same.)

Now, you might think, well, that doesn’t seem unreasonable, and until just a few days ago, I might have agreed. But we have to remember there are two essentially fatty acids that our bodies need to get through food. The first is Alpha-linolenic acid or Omega-3, which the doctor said would help raise my HDL- the second is Linoleic acid or Omega-6. According to recent studies, the ideal ratio between these two EFAs is a 1:1. A whole food, plant-based diet typically provides exactly that, a 1:1 to 3:1 (still within the safe realm) Omega 6 to Omega-3 ratio (for comparison, SAD is a 20:1 – 50:1 ratio). For someone eating the Standard American Diet, increasing their consumption of Omega-3 foods is a good idea, however for someone eating a plant-based diet it may not be. By increasing the Omega-3 intake, you could disrupt the ratio between Omega-6 to Omega-3, and this can lead to increase risk of heart disease as well as type-2 diabetes among other aliments. Both of these outcomes would be very rare with the numbers that I am dealing with, but why take the chance?

Finally, one cannot die of low HDL just as you cannot die from having a high HDL number. That said, far more people go to their graves from heart attacks believing their high cholesterol is safe because they have a lot of “good” cholesterol. We need to stop thinking about these matters in such reductionist ways. 

I hope you all have a great weekend filled with healthy foods!

As always, I am not a medically trained Doctor and this blog should not be taken as medical advice. Consult your doctor about any changes you make to your diet and all of your health concerns.

References:

Brinton EA.  “A low-fat diet decreases high density lipoprotein (HDL) cholesterol levels by decreasing HDL apolipoprotein transport rates.”  Journal of Clinical Investigation. 1990 Jan;85(1):144-51.

Kausik, et al. “Long- Chain Omega-3 Fats, Fish and Type 2 Diabetes,” American Journal of Clinical Nutrition 90, 613, 2009.

Esselstyn, C. Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure, New York, Penguin Group, 2007.

Esselstyn, R. The Engine 2 Diet: The Texas Firefighter's 28-Day Saver-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds, New York, Wellness Central, 2009. 

Knuiman JT.  HDL cholesterol in men from thirteen countries.  Lancet. 1981 Aug 15;2(8242):367-8.

McDougall J.  “Rapid reduction of serum cholesterol and blood pressure by a twelve-day, very low fat, strictly vegetarian diet.”  Journal American College Nutrition. 1995 Oct;14(5):491-6.

McDougall J. “Good Cholesterol “Worstens” with McDougall?” McDougall News Letter September 2003.

McMurry MP.  “Changes in lipid and lipoprotein levels and body weight in Tarahumara Indians after consumption of an affluent diet.”  New England Journal of Medicine. 1991 Dec 12; 325 (24):1704-8.

Pros and Cons of Coconut Oil

At a dinner party I recently hosted, a good friend of mine and I started talking about coconut oil. Like me, he eschews all oils and other high-fat, highly processed foods, believing that a diet consisting of 75-80% carbohydrate, 10-15% protein, and only 10% fat to be the ideal diet combination of macro nutrients.

Basically, my friend was arguing that coconut oil, which is 100% fat, has a large amount of saturated fat and doesn’t even have the trace minerals and nutrients found in olive oil and other plant-based oils. As such, he was wondering where people got the idea that coconut oil was a “good” oil.

The Pros:

My friend was right; coconut oil is devoid of even trace amounts of vitamins and minerals (for those keeping score, I guess you can count that as a point for olive oil, but honestly we are talking about such small amounts that its really negligible). Rather, the reason so many people think coconut oil is a beneficial oil is because of the fatty acids it contains- in particular, medium-chain triglycerides (MCT), a type of saturated fat. The MCTs make coconut oil unique because nearly all other oils (animal or plant-based) are comprised of long-chain triglycerides (LCT). MCTs are broken down almost immediately by enzymes in the saliva and gastric juices so that pancreatic fat-digesting enzymes are not even required to complete the digestive process. In the digestive system MCTs are broken down into individual fatty acids. Unlike other fatty acids, these individual acids are absorbed directly from the intestines and sent straight to the liver where they are, (for the most part) burned as fuel, much like a carbohydrate. In this respect they act more like carbohydrates than like fats.

Other fats require pancreatic enzymes to break them into smaller units. They are then absorbed into the intestinal wall and packaged into bundles of fat (lipid) and protein called lipoproteins. These lipoproteins are carried by the lymphatic system, bypassing the liver, and then dumped into the bloodstream, where they are circulated throughout the body. As they circulate in the blood, their fatty components are distributed to all the tissues of the body. The lipoproteins get smaller and smaller, until there is little left of them. At this time they are picked up by the liver, broken apart, and used to produce energy or, if needed, repackaged into other lipoproteins and sent back into the bloodstream to be distributed throughout the body. Because of the difference between the two processes, coconut oil companies are able to market their product as an energy food and even claim it doesn’t contribute to body fat the way other oils do.

The fact that MCTs digest immediately to produce energy and stimulate metabolism has led athletes to use them as a means to enhance exercise performance. Some studies indicate this may be true. In one study, for example, investigators tested the physical endurance of mice that were given MCTs in their daily diet against those that weren't. The study extended over a six-week period. The mice were subjected to a swimming endurance test every other day. They were placed in a pool of water with a constant current. The total swimming time until exhaustion was measured. While at first there was little difference between the groups of mice, those fed MCTs quickly began to out-perform the others and continued to improve throughout the testing period. Tests such as this demonstrated that MCTs had the ability to enhance endurance and exercise performance, at least in mice.

In another study, this one using humans, cyclists pedaled for three hours. During the last hour they were each given a beverage to drink. Those who received beverages containing MCTs reportedly outperformed the others.

The claim is that MCTs provide an energy boost while also boosting the rate of the metabolism. When the metabolism is increased, cells function at a higher rate of efficiency, helping to heal injuries quicker, and replaced old cells faster. Amazingly, because of this, coconut oil companies (a product that is 100% fat) claims their product can actually help people lose weight. Even recognized health experts repeat this claim, as Dr. Oz told his followers, "The first of the health benefits of coconuts—the one you're going to care about a lot—is weight loss."

The Cons:

Others argue that instead of focusing in on the “trees” or the MCTs that are found in coconut oil, we need to step back and view the “forest” or the fact that coconut oil is one of the highest sources of saturated fat. Nearly 92 percent of its fat is saturated. For comparison, olive and soybean oils are about 15 percent saturated, while beef fat is about 50 percent saturated and butter is 63 percent saturated. According to the senior nutrionist at The Center for Science in the Public Interest, David Schardt, only Palm Kernel oil has more saturated fat. The consumption of saturated fats can raise cholesterol and increase the risk of heart disease as well as stroke.

David Schardt also tackles the claim that coconut oil will help slim peoples waists. Apparently there has only been one real research study testing if coconut oil could help people lose weight. It didn’t. At the end of the study, both the control and the test groups lost the same amount of weight during the course of four days while cutting their calories and adding exercise to their daily regimen. This is pretty skimpy evidence.

Instead, the claims about losing weight come from a group of small studies where specifically formulated 100% MCT oil was consumed (coconut oil is less than 60%). Even these findings were insignificant. 

The research on coconut oil and cholesterol is similarly scarce, but what has been done shows that coconut oil raises HDL cholesterol (good cholesterol) but raises LDL cholesterol (bad cholesterol) as well, which can increase the chances of cardiovascular disease. As Dr. Esselstyne, of the Cleveland Clinic notes, HDL cholesterol only rises in the presence of LDL cholesterol and a lower overall cholesterol is always preferred.

To further dismiss the marketing advertisements of coconut oil, nutritionist Jeff Novick suggests examining the nutrient density of coconut oil. The nutrient density of any food is defined as a ratio of nutrient content (in grams) to the total energy content (in calories). After running the numbers, Novick notes that 100 calories of coconut oil contains almost no protein, vitamins, minerals, or fiber- adding almost no nutritional value while only 4 teaspoons surpasses the American Heart Association’s recommended daily intake of saturated fat. Coconut oil is high in calories and fat while giving no nutrients in return. As such, Novick concludes that coconut oil is the opposite of a nutrient dense food. Finally, when compared to the nutrient density of sugar, coconut oil actually fared worse.

In addition, Jeff Novick adds that another recent study looked at the effects of even just one high fat meal on HDL, inflammation, and blood flow. Subjects were fed a meal high in calories from coconut oil and the effects were evaluated at 3 and 6 hours after the meal. The meal containing coconut oil impaired the anti-inflammatory action of HDL at both 3 and 6 hours. In addition, blood flow was significantly reduced 3 hours after the meal containing coconut oil and remained slightly reduced at 6 hours. If these studies are correct, (and there is no reason not to trust them,) consuming coconut oil would actually hinder athletic performance.

He also adds that while MCTs do have some benefits, only a small portion of the fats in coconuts are in the form of MCTs but adds that many times, the MCTs are actually removed from the coconut to be used in the medical or cosmetic industry before being turned into coconut oil.

While ultimately the decision to consume coconut oil remains a completely personal choice, it seems like optimal health can only be achieved with minimal to no coconut oil. The small benefits that could possibly be gained from consuming MCTs do not seem worth the long-term health risks.

So perhaps a good New Year resolution is to forget the hyperbole of the coconut oil marketing, and kick coconut oil to the curb.

Hope you all had a wonderful holiday.

Further Reading:

Kiyasu G.Y., et al. 1952. “The Portal Transport of Absorbed Fatty Acids.” Journal of Biological Chemistry 199:415.

 Fushiki, T. and Matsumoto, K. 1995, “Swimming Endurance Capacity of Mice is Increased by Chronic Consumption of Medium-Chain Triglycerides” Journal of Nutrition 125:531.

 Applegate, L. 1996. Nutrition. Runner's World 31:26.

 Brazier, Brendan, Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life. Da Capo Life Books, New York: 2008.

 J Am Coll Cardiol, “Consumption of Saturated Fat Impairs the Anti-Inflammatory Properties of High-Density Lipoproteins and Endothelial Function,” 2006; 48:715-720.

 Schardt, D., “Coconut Oil”: Lose Weight? Cure Alzheimer’s? Clog your Arteries?” Center for Science in the Public Interest, Nutrition Action June 2012.

 Novick, J. “Marketing Junk Food: Don’t go Cuckoo Over Coconut Oil.” Newsletter, 4/10/2008.