Certain fats are needed for optimal health benefits and have been deemed essential fatty acids, such as omega-3 fatty acids. Different types of fats, such as monounsaturated fats, are associated with differences in fat metabolism than saturated fats.
COCONUT OIL VS OLIVE OIL FOR APPETITE SUPPRESSION?
- Researchers compared extra virgin olive oil for appetite suppression to extra virgin coconut oil.
- Researchers found extra virgin coconut oil had a suppressive effect on appetite in normal-weight men compared to extra virgin olive oil.
- No differences in energy expenditure were noted between the groups.
- Extra virgin coconut oil compared to extra virgin olive oil may have a suppressive effect on hunger.
Certain fats are needed for optimal health benefits and have been deemed essential fatty acids, such as omega-3 fatty acids. Different types of fats, such as monounsaturated fats, are associated with differences in fat metabolism than saturated fats. (Seidell, 1998; van Marken Lichtenbelt et al., 1997)
HEALTHY COOKING OILS FOR WEIGHT LOSS OILS
Many people use olive oil and coconut oil as healthy fats. The use of different fats has been discussed previously in Evidence Based Muscle. To date, extra virgin olive oil, avocado oil (i.e., rich in monounsaturated fats), and extra virgin coconut oil (i.e., rich in saturated fat) are the most commonly used fats to enhance fat loss. MCT oil found in coconut oil vs. olive oil for fat loss is a hot weight loss topic.
MCT OIL vs OLIVE OIL FOR APPETITE SUPPRESSION
MCTs (medium chain triglycerides) found in coconut oil (i.e., commonly used on ketogenic diets) have been found to increase calories burned and reduce appetite. (Maher & Clegg, 2019; St-Onge et al., 2003)
MCTs are broken down into three fatty acid categories: Caproic acid (C6:0), Caprylic acid (C8:0), and Capric acid (C10:0). C8 is the MCT that seems to have the most beneficial effects for metabolism. C8 is most abundant in coconut oil (6.8%) and palm kernel oil (3.3%).
Extra virgin coconut oil has been found to acute increase calories burned and reduce appetite. (Valente et al., 2018) Many people will mix MCT oils in their foods, and can be used as a salad dressing.
Extra virgin olive oil (EVOO), commonly used on the Mediterranean diet, has also been shown to reduce appetite and increase calories burned.(Galvão Cândido et al., 2018; Soares et al., 2004). With the many similarities between coconut oil and olive oil, many people want to know whether coconut oil is better than olive oil for weight loss.
THE STUDY:
Researchers compared EVOO and EVCO to determine if one was superior to the other for controlling appetite. They tested both normal and overweight men and measured appetite scores and hormones related to appetite suppression after consuming the two oils. The subjects had the breakfast listed below, but they soaked their bread in the two oils.
Metin, Z. E., Bilgic, P., Tengilimoğlu Metin, M. M., & Akkoca, M. (2022). Comparing acute effects of extra virgin coconut oil and extra virgin olive oil consumption on appetite and food intake in normal-weight and obese male subjects. PLoS One, 17(9), e0274663. https://doi.org/10.1371/journal.pone.0274663The researchers measured their metabolism after the two oils. They also gave them questionnaires such as, “How hungry do you feel?”, “how strong is your desire to eat?” etc. The researchers took blood samples several hours after they consumed the meals. After breakfast, they ate a sandwich and told to eat until they were comfortably full.
RESULTS:
At the end of the study, there was no difference in calories burned between the EEVO and EECO. There were also no differences in glucose, insulin, or hormones related to appetite between the EVOO and EVCO. In terms of appetite suppression, only the normal-weight men had a suppressive effect on appetite when they consumed EVCO but not EVOO. (Metin et al., 2022)
Metin, Z. E., Bilgic, P., Tengilimoğlu Metin, M. M., & Akkoca, M. (2022). Comparing acute effects of extra virgin coconut oil and extra virgin olive oil consumption on appetite and food intake in normal-weight and obese male subjects. PLoS One, 17(9), e0274663. https://doi.org/10.1371/journal.pone.0274663
Metin, Z. E., Bilgic, P., Tengilimoğlu Metin, M. M., & Akkoca, M. (2022). Comparing acute effects of extra virgin coconut oil and extra virgin olive oil consumption on appetite and food intake in normal-weight and obese male subjects. PLoS One, 17(9), e0274663. https://doi.org/10.1371/journal.pone.0274663
OTHER STUDIES
Studies that have examined coconut oil have not found beneficial effects on increasing metabolic rate. (LaBarrie & St-Onge, 2017; Valente et al., 2018) This study found similar findings: EECO did not increase metabolic rate compared to EVOO. Studies have also found no appetite differences between coconut oil and sunflower oil in controlling appetite. (Rizzo et al., 2016)
The decreases in appetite may be related directly to MCT oil, and the EVCO may not have had enough MCTs. The study used 25 g of EVCO, which may not have enough MCT to cause a noticeable reduction in appetite. A recent study found that compared 25 g of MCT oil compared to 25g of coconut oil found that only the MCT oil showed a decrease in appetite. (Kinsella et al., 2017) Most studies using MCT oil have used dosages between 10-40 grams.
The big takeaway is that consuming small dosages of extra virgin olive oil for appetite suppression or extra virgin coconut oil may not be the best cooking oils for weight loss. The weight loss studies are fairly inconclusive for weight loss. On the other hand, high protein diets have much greater validity for suppressive appetite and weight loss.
REFERENCES
Galvão Cândido, F., Xavier Valente, F., da Silva, L. E., Gonçalves Leão Coelho, O., Gouveia Peluzio, M. D. C., & Gonçalves Alfenas, R. C. (2018). Consumption of extra virgin olive oil improves body composition and blood pressure in women with excess body fat: a randomized, double-blinded, placebo-controlled clinical trial. Eur J Nutr, 57(7), 2445-2455. https://doi.org/10.1007/s00394-017-1517-9
Kinsella, R., Maher, T., & Clegg, M. E. (2017). Coconut oil has less satiating properties than medium chain triglyceride oil. Physiology & Behavior, 179, 422-426. https://doi.org/https://doi.org/10.1016/j.physbeh.2017.07.007
LaBarrie, J., & St-Onge, M. P. (2017). A coconut oil-rich meal does not enhance thermogenesis compared to corn oil in a randomized trial in obese adolescents. Insights Nutr Metab, 1(1), 30-36.
Maher, T., & Clegg, M. E. (2019). Dietary lipids with potential to affect satiety: Mechanisms and evidence. Critical Reviews in Food Science and Nutrition, 59(10), 1619-1644. https://doi.org/10.1080/10408398.2017.1423277
Metin, Z. E., Bilgic, P., Tengilimoğlu Metin, M. M., & Akkoca, M. (2022). Comparing acute effects of extra virgin coconut oil and extra virgin olive oil consumption on appetite and food intake in normal-weight and obese male subjects. PLoS One, 17(9), e0274663. https://doi.org/10.1371/journal.pone.0274663
Rizzo, G., Masic, U., Harrold, J. A., Norton, J. E., & Halford, J. C. G. (2016). Coconut and sunflower oil ratios in ice cream influence subsequent food selection and intake. Physiology & Behavior, 164, 40-46. https://doi.org/https://doi.org/10.1016/j.physbeh.2016.05.040
REFERENCES
Seidell, J. C. (1998). Dietary fat and obesity: an epidemiologic perspective. The American Journal of Clinical Nutrition, 67(3), 546S-550S. https://doi.org/10.1093/ajcn/67.3.546S
Soares, M. J., Cummings, S. J., Mamo, J. C., Kenrick, M., & Piers, L. S. (2004). The acute effects of olive oil v. cream on postprandial thermogenesis and substrate oxidation in postmenopausal women. Br J Nutr, 91(2), 245-252. https://doi.org/10.1079/bjn20031047
St-Onge, M.-P., Ross, R., Parsons, W. D., & Jones, P. J. H. (2003). Medium-Chain Triglycerides Increase Energy Expenditure and Decrease Adiposity in Overweight Men. Obesity Research, 11(3), 395-402. https://doi.org/https://doi.org/10.1038/oby.2003.53
Valente, F. X., Cândido, F. G., Lopes, L. L., Dias, D. M., Carvalho, S. D. L., Pereira, P. F., & Bressan, J. (2018). Effects of coconut oil consumption on energy metabolism, cardiometabolic risk markers, and appetitive responses in women with excess body fat. European Journal of Nutrition, 57(4), 1627-1637. https://doi.org/10.1007/s00394-017-1448-5
van Marken Lichtenbelt, W. D., Mensink, R. P., & Westerterp, K. R. (1997). The effect of fat composition of the diet on energy metabolism. Zeitschrift für Ernährungswissenschaft, 36(4), 303-305. https://doi.org/10.1007/BF01617803
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