12 questions answered about coffee with coconut oil

Currently, everything that “promises” weight loss, better performance in physical activities, or, simply, a “strength” for the person to follow a healthier diet and life habits is highlighted…

All of this, on the one hand, is positive – since health care is always in evidence –; but, on the other hand, it has generated certain “fads” – which can end up more “misinforming” than informing people, and even creating a certain “nutritional terrorism” and around health in general.

In this context, a drink based on coffee and coconut oil has attracted attention, conquering “many fans” (especially those who practice physical activity regularly), while causing many doubts.

Have you also asked yourself “why drink coffee with coconut oil”?! What benefits does this blend offer? Who should and who should not consume?

Below, nutritionist Inari Ciccone, specialist in Obesity and Weight Loss by UNIFESP, clarifies these and other doubts on the subject.

1. Much is said about drinking coffee with coconut oil, especially before training. Because?

Inari recalls that the effects of caffeine as a stimulant and thermogenic substance are very clear in the literature. “Coffee, a drink rich in caffeine, promotes greater energy expenditure when digested and metabolized, which is why it is called thermogenic. In addition, caffeine acts on the central nervous system, acting as a stimulant, leaving the brain more ‘switched on’, increasing the feeling of energy, focus and concentration. Because of these effects, coffee, or caffeine, is recommended in the hour before your workout,” she says.

The addition of coconut oil in the drink, explains Inari, is a recommended practice for those who adhere to Paleolithic and ketogenic diets, where there is a reduction or exclusion of the consumption of foods that are sources of carbohydrates. “Carbohydrates are essential nutrients for the formation of energy quickly and easily for the body. In its digestion and metabolism, glucose is formed, an essential nutrient to supply the energy needs of cells, being essential for the functioning of important organs such as the brain. In its absence, metabolism needs to use other nutrients to obtain this energy through other metabolic pathways, hence the inclusion of coconut oil in this situation”, explains the nutritionist.

Extra virgin coconut oil has in its composition a predominance of medium-chain lipids (fat), with greater ease of digestion, absorption and faster energy production, when compared to fats with larger molecules, such as saturated fat. “Therefore, its use can be indicated before training, when the body needs to have available energy for a good performance”, highlights Inari.

“Combining the ease of obtaining energy and satiety from coconut oil, with the thermogenic and stimulating effects of caffeine, coffee with coconut oil can be a pre-workout strategy, especially when the individual is following a high-fat diet. restriction of carbohydrates”, emphasizes the specialist.

2. What are the benefits of coffee with coconut oil?

Inari points out that, in short, this combination “is a good source of energy that is easily metabolized and absorbed and bioavailable, which promotes satiety, together with the thermogenic and stimulating effect of coffee”.

3. Can you say that coffee with coconut oil helps in the weight loss process?

This cannot be said. “What promotes weight loss is the combination of reduced energy (calorie) intake and inflammation together with increased energy expenditure. A caloric deficit is essential for weight loss to occur. There is still no strong scientific evidence in the literature that proves the beneficial effect of coconut oil on weight loss”, says Inari.

“A study conducted by a group of researchers in Alagoas studied 40 women between 20 and 40 years old, divided into two groups. One group received coconut oil and the other received soybean oil – randomly for 12 weeks, in addition to dietary guidance and prescription of a low-calorie diet by a nutritionist and guidance for physical activity. As a result, coconut oil supplementation did not change the lipid profile and weight loss was identical in both groups. However, the authors found a reduction in waist circumference in the coconut oil group compared to soybean oil (-1.4cm vs 0.6cm). However, the researchers concluded that it is necessary to follow up for a longer time, to confirm the absence of the side effect in the lipid profile and to carry out a study with a larger sample, to obtain stronger evidence for this association”, comments the nutritionist.

As for the use of coconut oil with coffee, there are still no scientific studies with strong evidence published in the literature that prove this association. “Therefore, we cannot say that drinking coffee with coconut oil helps to lose weight”, emphasizes Inari.

“In addition, evidence indicates that the use of coconut oil chronically or excessively, in conjunction with an unbalanced diet can increase the LDL fraction (bad if it exceeds the limit) of blood cholesterol, as it has, in addition to healthy fat, a significant amount of saturated fat in its composition”, adds the specialist.

It is worth mentioning that the Brazilian Association for the Study of Obesity and Metabolic Syndrome (Abeso) published a note contraindicating the recommendation of using coconut oil for weight loss. “In addition, from the Guidelines of Brazilian and American Societies, against cardiovascular disease, cancer and health in general, the recommendation of saturated fat consumption is up to 7% of the total energy value of the diet, or the minimum possible. In this case, to use coconut oil, your fraction of this type of fat must be within the amount for each individual”, explains Inari.

Excerpt from the note published by Abeso on coconut oil:

“It is clear that, despite the many positive theories about coconut oil, studies are still scarce and controversial, both for the lipid profile and for weight loss. It is important to keep in mind that the saturated fat in coconut oil, even if it has a better composition than other sources of saturated fat, should be restricted in its consumption. The recommendation is still valid that a high quality diet for health should limit the intake of saturated fat (7% of the total caloric value of the diet), replace saturated fat with monounsaturated and polyunsaturated, increase the consumption of omega 3, fiber solubles, vegetables and fruits. The use of coconut oil-based supplements is far from a miracle for weight loss. Certainly its use is more of a fad, without scientific support and that, therefore, should be discouraged.”

4. How to make this mixture?

Inari explains that it is made with 1 teaspoon of coconut oil for 1 cup of coffee. “To get a homogeneous mixture, it is recommended to use a mixer,” she says.

5. Can sugar or sweetener be added to this mixture?

If it is to sweeten the drink, the recommendation is to add a small amount of Stevia sweetener, according to the nutritionist.

6. Who should drink coffee with coconut oil? (for whom it is usually indicated)

“The recommendation is widely used in the line of Functional Nutrition, in addition to the recommendations of the Peleolytic and Ketogenic diet. However, the practice can be part of a balanced and balanced diet, for those who like palatability and feel a beneficial effect on their body. Remembering that the elaboration of a balanced diet is done exclusively by a nutritionist, and all the contributing factors must be taken into account”, highlights Inari.

7. Who shouldn’t drink coffee with coconut oil?

“People who have hypertension, high cholesterol, and a diet predominantly of red meat, sausages, yellow cheeses, butter, eggs, fried foods, sweets, etc. The practice is not highly recommended for those who have an unbalanced diet”, explains the nutritionist.

8. Can coffee with coconut oil make you fat (if taken in excess)?

Yup. “It is worth mentioning that coconut oil is a type of fat, which has a high caloric value. If consumed outside of a healthy and balanced context, it can promote the accumulation of body fat”, highlights Inari.

9. What are the risks of overconsumption?

“Coconut oil, in addition to having medium-chain fatty acids, also has long-chain fatty acids, that is, saturated fat, which is related to the increase in LDL cholesterol (a bad fraction if it exceeds the reference values). )”, says Inari.

“The risk of excessive consumption is an increase in abdominal fat, increased cholesterol in the blood, increasing the risk for cardiovascular disease (heart attack, stroke, atheroma plaque, stroke)”, highlights the nutritionist.

10. Is there a more or less suitable time to have a drink?

According to the nutritionist, the least suitable time is after training, or at night.

11. Can you drink coffee with coconut oil more than once a day?

A lot depends on each individual’s eating habits, according to Inari. “This practice is safer when used in conjunction with a diet with low calorie consumption, and containing as little animal and/or industrial fats as possible, as well as sugars and refined foods”, he explains.

To know the ideal amount for each individual, it is recommended that he look for a nutritionist.

12. Is it possible to have coffee with coconut oil in capsule form?

“I don’t believe it’s the most viable. In my opinion, the most suitable for practice is for people who adapt well and find the drink palatable, so I don’t see the need to manipulate the compounds. In addition, I believe that the combination of coconut oil and caffeine to be stored together via capsule is unstable”, explains Inari.

Finally, the nutritionist points out that coffee with coconut oil can be indicated as a pre-workout option for people who are already on an adequate diet, and who like the taste and have access to it, within their routine.

“The drink cannot be called slimming, as there is no strong scientific evidence to prove it. However, each organism reacts in a way, each case is different. To know if the drink is indicated, always consult your nutritionist”, he explains.

So, always remember: avoid “fads” and always consult a professional to find out what is really effective or not for your weight loss, for better physical performance and/or for maintaining good health.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.