本視頻由Michael Greger醫(yī)生于2017年8月21日發(fā)布，來自NutritionFacts.org — 能救命的營養(yǎng)學。

NutritionFacts.org 網站幕后故事

Michael Greger 醫(yī)生是暢銷書《How Not to Die》一書作者，中文譯本：繁體版書名為《食療圣經》。簡體版書名為《救命》，將于今年5月出版。

“椰子，椰奶，椰子油的中鏈脂肪酸怎么樣？”

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

摘要：椰子油中的中鏈甘油三酯和片狀椰子中的纖維能否抵消對膽固醇和動脈功能的負面影響？

對吃大量椰子人口的研究經常被那些賣椰子油的人引用“作為證據”，它們聲稱沒有有害影響。

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，在卡蒂瓦島上顯然沒有中風和心臟病。他們吃什么呢？

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

他們的飲食主要是以塊莖，如紅薯，和水果，蔬菜，堅果，玉米和豆類為主。

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

是的，他們每周吃幾次魚，但他們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.

所以難怪他們有這么低的動脈疾病率，而其中一種全食物是椰子，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，他們吃更多的椰子。甚至還有一個島嶼，那里的居民大部份只吃椰子，他們都有高膽固醇。

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.

為什么他們吃 87％ 蔬食 — 很少紅肉，雞肉和雞蛋，沒有乳制品－而膽固醇水平超過 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?

因為他們每天都在吃這些椰子。

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

他們的發(fā)病率什么樣？

What are their disease rates like?

我們不知道。沒有臨床調查，沒有流行病學資料，沒有尸體解剖。

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

他們做了一些心電圖，有時可以看出過去心臟病發(fā)作的證據，并發(fā)現少數異常，但研究的人數太少無法做出明確的結論。

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.

即使發(fā)病率低，他們沒有吃椰子油，他們吃的是椰子。

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

椰子油支持者推崇這些研究就像高果糖玉米糖漿說客推崇那些健康人群吃玉米棒的研究。或糖業(yè)推崇水果的研究，然后說，看，你可以隨意吃精制糖。

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.

但水果有纖維，椰子也是如此。

But, fruit has fiber — and so do coconuts.

就像在椰子油里添加車前子纖維（Metamucil）可以幫助鈍化對膽固醇的不良影響，衍生自脫脂椰子的纖維本身可以像燕麥麩皮一樣降低膽固醇。

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（從油中缺失） — 也可解釋為什么吃整個椰子可能對膽固醇有不同的影響。

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.

雖然椰奶粉內的椰子脂肪不如椰子油對膽固醇有相同的影響，經常食用（定義為每周3次以上）會增加血管疾病，中風和心臟病發(fā)作的風險。

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.

難怪，因為椰奶可能會嚴重影響動脈功能，像香腸和雞蛋McMuffin一樣糟糕。

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

他們測試了三種不同的食物：西式高脂肪的膳食，包括一個雞蛋McMuffin，香腸McMuffin和兩個炸土豆餅，相比與當地的高脂肪飲食（這是在新加坡做的，所以傳統(tǒng)高脂肪飲食是用椰奶煮的米飯，也有鳳尾魚和雞蛋），對照相同熱量的不健康的低脂肪飲食，由磨砂片，脫脂牛奶和果汁組成。

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.

這里是動脈功能，動脈正常放松的能力，在麥當勞之前和之后，在食用后幾個小時內顯著削弱了動脈功能，和椰奶一樣。

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.

那么無論是肉類的油脂，還是椰奶的油脂，動脈同樣夾緊，而可怕的高糖早餐對動脈功能沒有不良影響，因為即使可怕，它根本沒有飽和脂肪，也沒有任何蛋，這可能也有幫助。

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.

椰子油支持者也試圖爭論椰子油含有中鏈脂肪酸，中鏈甘油三酯，短鏈飽和脂肪，這不如肉和乳制品中較長鏈飽和脂肪那樣壞。

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.

但是您不能將中鏈脂肪酸研究套用于椰子油。為什么？

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

中鏈脂肪酸油由中鏈脂肪組成約50％辛酸和50％癸酸，而那些中鏈脂肪只占椰子油的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.

椰子油大多數是令膽固醇升高的長鏈飽和脂肪，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，認為椰子油主要包含中鏈脂肪是不準確的”，所以你不能從中鏈脂肪的研究推斷出椰子油。

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

這實際上是一個普遍的誤解，很多人認為椰子油中的飽和脂肪主要是中鏈脂肪。

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（壞膽固醇）的效果。

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

因此，如果要想降低美國男女的頭號殺手：心臟病的風險，不應該建議人們食用椰子油。

“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.

這就像牛肉行業(yè)喜歡爭論牛肉脂肪含有硬脂酸，一種不會引起高膽固醇的飽和脂肪。是的，但它也有棕櫚酸和肉豆蔻酸，就像月桂酸一樣，會提高膽固醇。

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.

如果比較不同飽和脂肪的影響，是的，硬脂酸對LDL有中性作用，但棕櫚酸，肉豆蔻酸和月桂酸會提高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.

坦白說，中鏈脂肪也是一樣，與控制組相比，LDL漲幅達15％。

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

因此，椰子油行業(yè)傳播的這種“流行信念”，即“椰子油是健康的”是“沒有科學依據”的。

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

所以，基本上椰子油應該是和動物來源的飽和脂肪沒有什么不同。

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

最新評論于2017年3月發(fā)表在“美國心臟病學會期刊”中，他們對患者簡單的建議是：“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：本視頻由老玉米翻譯并制作字幕）