椰子油是有害的，那么椰子和椰奶呢？

Original 老玉米蔬食益生 2023-06-04

本视频由Michael Greger医生于2017年8月21日发布，来自NutritionFacts.org — 能救命的营养学。

NutritionFacts.org 网站幕后故事

Michael Greger 医生是畅销书《How Not to Die》一书作者，中文译本：繁体版书名为《食疗圣经》。简体版书名为《救命》，将于今年5月出版。

“椰子，椰奶，椰子油的中链脂肪酸怎么样？”

What About Coconuts, Coconut Milk, & Coconut Oil MCTs?

https://v.qq.com/txp/iframe/player.html?vid=j0643detee2&width=500&height=375&auto=0

摘要：椰子油中的中链甘油三酯和片状椰子中的纤维能否抵消对胆固醇和动脉功能的负面影响？

对吃大量椰子人口的研究经常被那些卖椰子油的人引用“作为证据”，它们声称没有有害影响。

Studies of populations who eat a lot of coconuts are “frequently cited” by those who sell coconut oil “as evidence” that it does not have harmful effects.

例如，在卡蒂瓦岛上显然没有中风和心脏病。他们吃什么呢？

For example, there was an apparent absence of stroke and heart disease on the island of Kativa. What were they eating?

他们的饮食主要是以块茎，如红薯，和水果，蔬菜，坚果，玉米和豆类为主。

Well, their diets centered around tubers, like sweet potatoes, with fruits, greens, nuts, corn, and beans.

是的，他们每周吃几次鱼，但他们大部分食用的是全蔬食。

Yes, they ate fish a few times a week, but they were eating largely whole food plant-based diets.

所以难怪他们有这么低的动脉疾病率，而其中一种全食物是椰子，而不是椰子油。

So, no wonder they may have had such low rates of artery disease, and one of those whole foods was coconut, not coconut oil.

如果你去Pukapuka，他们吃更多的椰子。甚至还有一个岛屿，那里的居民大部份只吃椰子，他们都有高胆固醇。

Now, if you go to Pukapuka, they eat even more coconuts. And, there’s even an island where that’s most of what they eat — and they get high cholesterol.

为什么他们吃 87％蔬食 — 很少红肉，鸡肉和鸡蛋，没有乳制品－而胆固醇水平超过 200？

What’s a population eating 87% plant-based — red meat, chicken, and eggs only eaten seldomly, no dairy — doing with cholesterol levels over 200?

因为他们每天都在吃这些椰子。

Well, they’re eating all these coconuts every day.

他们的发病率什么样？

What are their disease rates like?

我们不知道。没有临床调查，没有流行病学资料，没有尸体解剖。

We don’t know. There’s no clinical surveys, no epidemiological data, no autopsies.

他们做了一些心电图，有时可以看出过去心脏病发作的证据，并发现少数异常，但研究的人数太少无法做出明确的结论。

They did do some EKGs, which can sometimes pick up evidence of past heart attacks, and found few abnormalities, but the sample was too small to be a definitive study.

即使发病率低，他们没有吃椰子油，他们吃的是椰子。

And, even if they did have low disease rates, they weren’t eating coconut oil; they were eating coconuts.

椰子油支持者推崇这些研究就像高果糖玉米糖浆说客推崇那些健康人群吃玉米棒的研究。或糖业推崇水果的研究，然后说，看，你可以随意吃精制糖。

Coconut oil proponents pointing to these studies is like the high-fructose corn syrup lobby pointing to studies of healthy populations who eat corn on the cob. Or, the sugar industry pointing to studies on fruit consumption, and saying see, eat all the refined sugar you want.

但水果有纤维，椰子也是如此。

But, fruit has fiber — and so do coconuts.

就像在椰子油里添加车前子纤维（Metamucil）可以帮助钝化对胆固醇的不良影响，衍生自脱脂椰子的纤维本身可以像燕麦麸皮一样降低胆固醇。

Just like adding psyllium fiber — Metamucil — to coconut oil can help blunt the adverse effects on cholesterol, fiber derived from defatted coconut itself can reduce cholesterol levels as much as oat bran.

椰子中的植物蛋白（从油中缺失） — 也可解释为什么吃整个椰子可能对胆固醇有不同的影响。

And, the plant protein in coconut — also missing from the oil — may also help explain why whole coconut may not have the same effects on cholesterol.

虽然椰奶粉内的椰子脂肪不如椰子油对胆固醇有相同的影响，经常食用（定义为每周3次以上）会增加血管疾病，中风和心脏病发作的风险。

Although coconut fat in the form of powdered coconut milk may not have the same effects on cholesterol as coconut oil, frequent consumption — defined as three or more times a week — has been associated with increased risk of vascular disease, stroke, and heart attack.

难怪，因为椰奶可能会严重影响动脉功能，像香肠和鸡蛋McMuffin一样糟糕。

And no wonder, as coconut milk may acutely impair artery function — as badly as a sausage-and-egg McMuffin.

他们测试了三种不同的食物：西式高脂肪的膳食，包括一个鸡蛋McMuffin，香肠McMuffin和两个炸土豆饼，相比与当地的高脂肪饮食（这是在新加坡做的，所以传统高脂肪饮食是用椰奶煮的米饭，也有凤尾鱼和鸡蛋），对照相同热量的不健康的低脂肪饮食，由磨砂片，脱脂牛奶和果汁组成。

They tested three meals, three different meals: a Western high-fat meal, comprised of an egg McMuffin, a sausage McMuffin, and two hash browns, versus a local high-fat meal (this was done in Singapore; so, the more traditional high-fat meal was rice cooked with coconut milk, though there were also anchovies and an egg), vs. the same amount of calories in an unhealthy low-fat meal, comprised of Frosted Flakes, skim milk, and juice.

这里是动脉功能，动脉正常放松的能力，在麦当劳之前和之后，在食用后几个小时内显著削弱了动脉功能，和椰奶一样。

Here’s the artery function — the ability of the arteries to relax normally — before Mickey D’s, and after, significantly crippling down artery function within hours of consumption, and the same thing with the coconut milk.

那么无论是肉类的油脂，还是椰奶的油脂，动脉同样夹紧，而可怕的高糖早餐对动脉功能没有不良影响，因为即使可怕，它根本没有饱和脂肪，也没有任何蛋，这可能也有帮助。

So, whether mostly meat-and-oil fat, or coconut milk fat, the arteries similarly clamped down, whereas that horrible sugary breakfast had no effect, no bad effect, on artery function, because, as terrible as it was, it had no saturated fat at all — though it also didn’t have any egg, which may have helped.

椰子油支持者也试图争论椰子油含有中链脂肪酸，中链甘油三酯，短链饱和脂肪，这不如肉和乳制品中较长链饱和脂肪那样坏。

Coconut oil proponents also try to argue that coconut oil has MCTs — medium chain triglycerides — shorter-chain saturated fats that aren’t as bad as the longer-chain saturated fats in meat and dairy.

但是您不能将中链脂肪酸研究套用于椰子油。为什么？

But you can’t apply the MCT research to coconut oil. Why?

中链脂肪酸油由中链脂肪组成约50％辛酸和50％癸酸，而那些中链脂肪只占椰子油的10％。

MCT oil is composed of MCTs, the medium chain fats, caprylic and capric acid, about 50% of each, whereas those MCTs make up only like 10% of the coconut oil.

椰子油大多数是令胆固醇升高的长链饱和脂肪，月桂酸和肉豆蔻酸。

Most of coconut oil is the cholesterol-raising longer-chain saturated fats, lauric and myristic.

“因此，认为椰子油主要包含中链脂肪是不准确的”，所以你不能从中链脂肪的研究推断出椰子油。

“It is therefore inaccurate to consider coconut oil to contain…predominantly MCTs.” So, you can’t extrapolate from MCT studies to coconut oil.

这实际上是一个普遍的误解，很多人认为椰子油中的饱和脂肪主要是中链脂肪。

That’s actually quite a common misconception, that the saturated fat in coconut oil is mainly MCTs.

可是椰子油主要是月桂酸和肉豆蔻酸，其具有提高 LDL（坏胆固醇）的效果。

Actually, coconut oil is mainly lauric and myristic, which have potent LDL (bad cholesterol) — raising effects.

因此，如果要想降低美国男女的头号杀手：心脏病的风险，不应该建议人们食用椰子油。

“Coconut oil should therefore not be advised for people who should or want to reduce their risk of” the #1 killer of U.S. men and women — heart disease.

这就像牛肉行业喜欢争论牛肉脂肪含有硬脂酸，一种不会引起高胆固醇的饱和脂肪。是的，但它也有棕榈酸和肉豆蔻酸，就像月桂酸一样，会提高胆固醇。

It’s like how the beef industry loves to argue that beef fat contains stearic acid, a type of saturated fat that doesn’t raise cholesterol. Yeah, but it also has palmitic and myristic that, like lauric, does raise cholesterol.

如果比较不同饱和脂肪的影响，是的，硬脂酸对LDL有中性作用，但棕榈酸，肉豆蔻酸和月桂酸会提高LDL水平。

If you compare the effects of different saturated fats, yes, stearic has a neutral effect on LDL, but palmitic, myristic, and lauric shoot it up.

坦白说，中链脂肪也是一样，与控制组相比，LDL涨幅达15％。

And, frankly, so may MCT oil itself, bumping up LDL like 15% compared to control.

因此，椰子油行业传播的这种“流行信念”，即“椰子油是健康的”是“没有科学依据”的。

So, this “popular belief,” spread by the coconut oil industry, that “coconut oil is healthy” is “not supported by science.”

所以，基本上椰子油应该是和动物来源的饱和脂肪没有什么不同。

So, basically “coconut oil should be treated no differently than animal sources of dietary saturated fat.”

最新评论于2017年3月发表在“美国心脏病学会期刊”中，他们对患者简单的建议是：“避免”。

The latest review, published in March 2017 in the Journal of the American College of Cardiology, put it even more simply in their recommendations for patients: “Avoid.”

（注：本视频由老玉米翻译并制作字幕）

阅读往期椰子油文章：椰子油到底有益还是有害？

特别推荐符合 “低脂全蔬食” 原则的健康食谱公众号：

素愫的厨房 — 每道菜都是精品，做法极简，味道本真。

阅读往期文章：

什么快乐陷阱？你掉进去了吗？（老玉米翻译并制作中英文双语字幕，国内首发。心理学家Douglas Lisle的TED演讲，观看此视频有助于改掉坏习惯。）

延伸阅读：何为“低脂全蔬食”?

延伸阅读：吃素是技术活儿？《食疗圣经》作者Michael Greger 医生手把手教你怎么吃最有营养！

Michael Greger 医生畅销书《How Not To Die》简体中文版《救命》今年5月出版，点此了解详情。（友情链接，老玉米不参与书的销售）

关于编译者：老玉米是美国康奈尔大学坎贝尔营养研究中心《蔬食营养》证书持有者。老玉米的先生是美国内科医生（MD），也是位“蔬食医生”（Plantrician）。