Flip the coconut oil! Do these two tricks correctly to control sugar and lose weight

When it comes to coconut oil, it can be said to have both good and bad reviews! Some people regard coconut as a "superfood", but some people think that coconut oil can hurt your "heart". How should we view coconut oil? Nutritionists say the key lies in the cooking method and controlling the amount. Making good use of coconut oil can actually help control sugar and lose weight!

Japan’s Asahi Shimbun newspaper once introduced coconut as a “superfood” and believed that coconut oil is good for health. What is the truth?

According to research, saturated fatty acids and trans fatty acids will increase total cholesterol and low-density lipoprotein cholesterol (bad cholesterol) in the blood, causing cardiovascular disease. However, plant-based saturated fatty acids are less effective than animal-based saturated fatty acids in increasing total cholesterol and low-density lipoprotein cholesterol. Saturated fatty acids include animal ones such as butter, tallow, chicken fat, lard and plant ones such as coconut oil and palm oil. Therefore, coconut oil bears the same level of guilt as butter and lard. They are all considered bad fats and are the culprit of atherosclerosis.

Nutritionist: Coconut oil can increase good cholesterol

Nutritionist Yun Wenzi pointed out that coconut oil is the main edible oil in the Philippines. According to a study by the Philippine Journal of Cardiology, the cardiovascular disease mortality rate of Filipinos is one-fourth of that of Japanese. Why is this the case? This is mainly because coconut oil contains more than 50% lauric acid, which has antibacterial and anti-inflammatory effects. Although it will increase total cholesterol, it will increase more high-density lipoprotein cholesterol (good cholesterol). The incidence of cardiovascular disease is determined by the total cholesterol/high-density cholesterol ratio. The Framingham Cardiovascular Institute (FCI) in the United States recommends that maintaining a TC/HDL ratio of less than 4 is ideal. Therefore, compared with other vegetable oils or lard, coconut oil increases the high-density lipoprotein cholesterol in the blood. Overall, the ratio is decreasing or unchanged.

In addition, coconut oil is rich in more than 50% medium-chain fatty acids, which are directly hydrolyzed by pancreatic lipase without bile emulsification, and are quickly absorbed and enter the liver mitochondria through the portal vein circulation to generate heat for oxidation. Therefore, it is less likely to accumulate fat in the body and has a good effect on weight control in the short term. Nutritionist Yun Wenzi said that coconut oil is made from the pulp at low temperature and retains the original fruity aroma. It is suitable for cooking food, especially for cold dishes or mixed with brown rice. It is also suitable for baking cookies, but the amount of oil still needs to be controlled.

Don’t take too much coconut oil, there is still a concern of weight gain

The World Health Organization recommends that saturated fatty acids should not exceed 10% of total calories per day, while the American Heart Association recommends that saturated fatty acid intake be less than 13 grams per day. After all, coconut oil is not entirely medium-chain fatty acids, and if you consume too much, your weight and cholesterol will still increase.

What should people with diabetes and obesity do if they want to eat some sweets? Nutritionist Yun Wenzi teaches everyone how to make a low-calorie, low-sugar "coffee cookie" for reference by diabetics and obese people:

Coffee biscuits (Photo provided by nutritionist Yun Wenzi)

【Coffee Cookies】:

1. Ingredients: 30g low-gluten flour, 10g coconut oil, 10g caster sugar, 3g coffee powder and 10g water.

practice:

1. Mix the sifted flour ingredients and knead them into 6 pieces of desired shapes.

2. Put it in the oven at 150-160 degrees for 20 minutes.

In addition, it can also be eaten with lemon tea as an afternoon tea dessert. Each coffee biscuit weighs 10 grams, about 38 calories and 5.4 grams of sugar. Compared with commercially available biscuits of the same weight, it reduces calories and sugar by about 45%. Three coffee biscuits are equivalent to the sugar content of a quarter bowl of rice. When eating it for afternoon tea, diabetic patients should remember to eat a quarter bowl of rice less as a regular meal.