Coconut oil vs Olive oil

I keep getting questions about coconut oil and its benefits. I am also frequently seeing people replace olive oil or canola oil with coconut oil. This is a fad you should be cautious about trying. Coconut oil is a saturated fat which increases our risk of heart disease when too much is consumed. Saturated fat is solid at room temperature and turns to a liquid when heated. Think about pouring a hot candle down a water hose...what is going to happen? It's going to clog, right? Well, that's pretty similar to what happens in our arteries when we consume too much saturated fat. Virgin coconut oil is high in lauric acid, a medium-chain fatty acid that raises both good and bad cholesterol levels. Using a little bit of coconut oil is great to get that sweet, nutty and tropical flavor throughout your dish. BUT, be careful with how frequently you are using it! And don't be fooled by your peers when you hear them say it's better for you.

As a registered dietitian I do not recommend my clients using coconut oil in the place of olive oils or canola oils. Olive oil is a great source of monounsaturated fatty acids (MUFAs), which help lower LDL cholesterol ("bad") and raise HDL blood cholesterol ("good").  Using an unsaturated fat that is high in your omega-3s can help lower your risk for heart disease. Keep in mind that to help lower your risk for heart disease, you must also live a healthy lifestyle. Consuming a variety of fruits and vegetables, high fiber carbohydrates, lean meats, low-fat dairy, and heart healthy oils, in addition to living an active lifestyle (starting with 150 minutes/week) will decrease your risk.

All about Oils from the Academy of Nutrition and Dietetics

Veggie Scramble Breakfast Sandwich

Veggie Scramble Breakfast Sandwich 

Ingredients:

100% Whole-wheat english muffin

1 tsp pepper jack shredded cheese (or 2% reduced-fat cheddar, or part-skim mozz)

1 tsp olive oil or canola

1/4 cup frozen bell pepper and onion strips

1 egg plus 1 egg white (or 1/4 cup egg substitute - nutrition info would be different)

Mrs. Dash seasoning - Original blend

Directions: 

Place english muffin in toaster.

Heat olive oil in small-medium skillet on medium heat. Add the frozen bell pepper and onion strips to pan and cook until soft (may need to drain a little of the water after they are thawed out). Sprinkle a little bit of Mrs. Dash seasoning on the vegetables.

In separate bowl crack the 1 large egg and 1 egg white into bowl and whisk until yolk is mixed with white. Add whisked egg mixture into skillet and cook until eggs are no longer runny. 

Assemble: On bottom of english muffin, place 1 tsp cheese. Put veggie scramble on top of cheese so it will melt onto the english muffin. Place the top of english muffin on the eggs and enjoy. Add 1 tbsp salsa to your sandwich if you'd like! 

Nutrition Info:

Servings: 1 Sandwich

Calories: 262          

Calories from Fat: 79

Total Fat: 8.8g                                   

Saturated Fat: 2g

Cholesterol: 188mg

Sodium: 375 mg

Carbohydrates: 26.5mg

Dietary Fiber: 5g

Sugars: 2g

Protein: 17.5g 

The Health Benefits of Tea from the Academy of Nutrition and Dietetics

The Health Benefits of Tea from the Academy of Nutrition and Dietetics