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How to Eat Coconut Oil, and How Much Per Day?

How to Eat Coconut Oil, and How Much Per Day?

Coconut oil is a popular ingredient that has gained popularity in recent years for its potential health benefits. From aiding digestion to promoting weight loss, this oil has many uses. But if you’re new to using coconut oil, you may be wondering how to incorporate it into your diet and how much you should consume per day. In this article, we’ll explore the best ways to eat coconut oil and how much you should consume to reap its benefits.

Use it as a cooking oil:

One of the easiest ways to incorporate coconut oil into your diet is to use it as a cooking oil. Coconut oil has a high smoke point, which means it can be heated to high temperatures without breaking down or producing harmful compounds. This makes it a great choice for sautéing, stir-frying, baking, and roasting. Simply replace your usual cooking oil with coconut oil and enjoy the added flavour and health benefits.

How to Eat Coconut Oil, and How Much Per Day

Add it to your smoothies:

Another great way to consume coconut oil is to add it to your smoothies. Not only does it add a creamy texture and tropical flavour, but it also provides a boost of healthy fats and nutrients. Simply add a tablespoon of coconut oil to your favourite smoothie recipe and blend until smooth. You can also experiment with different flavours, such as adding cocoa powder or vanilla extract, to create a delicious and nutritious treat.

Spread it on toast:

Coconut oil can also be used as a spread for toast, bagels, and other baked goods. Simply spread a thin layer of coconut oil on your toast and enjoy the subtle coconut flavor. You can also add other toppings, such as sliced banana or honey, for added sweetness.

Use it as a substitute for butter:

If you’re looking for a healthier alternative to butter, coconut oil is a great choice. Coconut oil is a plant-based fat that is rich in medium-chain triglycerides (MCTs), which have been shown to promote weight loss and improve brain function. You can use coconut oil as a substitute for butter in your cooking and baking recipes, such as making coconut oil cookies or using it to fry eggs.

Now that you know how to incorporate coconut oil into your diet, how much should you consume per day? The recommended daily intake of coconut oil varies depending on your individual needs and goals. However, a good rule of

Use it as a substitute for butter

thumb is to start with one to two tablespoons per day and gradually increase as needed. It’s important to keep in mind that coconut oil is high in calories and fat, so it should be consumed in moderation as part of a balanced diet.

If you’re using coconut oil for its health benefits, it’s also important to choose a high-quality product. Look for cold-pressed, unrefined coconut oil, which is made from fresh coconuts and retains its natural flavour and nutrients. Avoid refined coconut oil, which has been processed and stripped of its natural nutrients.


There are many ways to incorporate coconut oil into your diet, from using it as a cooking oil to adding it to your smoothies. When consuming coconut oil, it’s important to start with a small amount and gradually increase as needed, while keeping in mind its high calorie and fat content. By choosing a high-quality product and incorporating coconut oil into your diet in moderation, you can enjoy the many potential health benefits of this versatile oil.

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