本视频由Michael Greger医生于2018年1月15日发布，来自NutritionFacts.org — 能救命的营养学。
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。
摘要：审查椰子油对减肥和腹部脂肪影响的证据。
我很惊讶地看到这个热门的信息图表指出充满希望的证据：椰子油可以帮助肥胖症。
I was surprised to see, in this popular infographic, that there was evidently promising evidence that coconut oil could help with obesity.
如果将老鼠的胃灌入纯中链脂肪酸，即椰子油的一个成分，他们最终吃的食物少了。但我们不知道这结果对人类来说代表什么，直到进行测试。
Well, if you pump the stomachs of rats with purified medium-chain fatty acids — one component of coconut oil — they end up eating less food. But, you don’t know if there’s any relevance to humans until you put it to the test.
研究人员比较含有相同份量的乳脂肪、椰子油脂肪或牛脂的早餐结果发现并没有影响饥饿、饱足感、满足感，或他们之后吃的午餐份量。
Researchers compared breakfasts with the same amount of dairy fat, coconut-oil fat, or tallow (beef fat), and “no…effect…on hunger, fullness, satisfaction,” or how much they then went on to eat at lunch time.
那么关于椰子油不知何故与众不同的想法源自于哪里呢？
So, where did this whole idea that coconut fat was somehow different come from?
六年前，一个开放式的先导性研究发表了。
Well, six years ago, an “open-label pilot study” was published.
他们要求20名男性和女性每天吃两汤匙椰子油持续一个月，然后男性似乎减了大约一寸腰围。
They asked 20 men and women to eat two tablespoons of coconut oil a day for a month, and the men appeared to lose about an inch off their waist.
开放式的意思是指参与者知道他们在吃什么；并没有安慰剂对照测试。
Now, “open-label” means that the participants knew what they were eating; there wasn’t like some placebo control.
事实上，根本没有对照组，所以不会知道同样效果是否在没有椰子油的情况下也会发生。
In fact, there was no control group at all. So, you don’t know if the effects would have just happened anyway, without the coconut oil.
饮食研究中有一个公认的影响就是在参与饮食研究时因为被监控往往会导致卡路里摄取量减少，因为受试者知道会被量体重观察肩膀。
There’s a well-recognized effect in dietary studies, where just being in a dietary study under observation tends to lead to a reduction in caloric intake — because you know they’re going to weigh you, and looking over your shoulder.
但从未有过关于椰子油和男性、女性腰围的对照性研究。直到2015年。
But, there had never been a controlled study of coconut oil and waistlines in men and women until 2015.
大约有100名男性和女性每天吃约一汤匙椰子油, 吃了三个月结果与对照组相比，在三个月后，减了近一寸的腰围。
About a hundred men and women were given about a tablespoon of coconut oil a day for three months, and lost nearly an inch off their waist after three months, compared to control.
那么对照组又吃什么呢？
What did the control group get instead?
没有。并没有安慰剂。所以他们是在比较有吃和没有吃的差别。
Nothing. There was no placebo. And so, they were comparing doing something with doing nothing.
而当这样做的时候，往往就有安慰剂的效果不管治疗的真正疗效如何。而且他们还建议椰子油组可能要与水果一起食用。
And, when one does that, there’s often a placebo effect, regardless of the true efficacy of the treatment. And, they also suggested the coconut-oil group may want to take their dose with fruit.
如果他们最终吃了更多的水果，本身可能就会有所帮助，尽管含糖分，水果的摄取往往与抗肥胖作用有关。
And, if they did end up eating more fruit, that, in and of itself, may help — as, despite its sugar content, fruit consumption tends to be associated with “anti-obesity effects.”
如果我们要看看椰子油是否有一些特殊的效果就应给人们一匙椰子油和一些其他的油作比较看看是否有任何不同。
What we need to see, if coconut oil has some special effect, is to give people a spoonful of coconut oil versus some other oil, and see if there’s any difference.
当这样做的时候 — 每天两汤匙椰子油对每天两汤匙大豆油 — 腰围并没有明显的差异。
And, when you do that — two tablespoons of coconut oil a day, versus two tablespoons of soybean oil a day — no significant difference in waistlines.
但椰子油组的胰岛素抵抗情况明显增加了，而胰岛素抵抗是最终导致二型糖尿病的原因，即便被告知增加水果和蔬菜，减少糖和动物脂肪，还外加了锻炼计划：每天步行50分钟，每周四天。
But, what did happen was a significant increase in insulin resistance in the coconut-oil group, which is what eventually causes type 2 diabetes — despite being told to increase fruits and vegetables, cut down on sugars and animal fat, and despite an exercise program of walking 50 minutes a day, four days a week.
另一个唯一关于椰子油和腰围的安慰剂对照研究于 2017 年发表，结果是体重、腰围或臀围的尺寸没有明显的变化，总脂肪、腹部脂肪、臀部脂肪也没有。
The only other placebo-controlled study of coconut oil and waistlines was published in 2017, and no significant changes in weight or waist or hip measurements, total fat, belly fat, nor butt fat.
目前为止，没有任何研究显示椰子油比安慰剂对肥胖症有好处。
No benefit to coconut oil for obesity over placebo shown in any study to date.
那么椰子油的支持者怎么还能声称其好处呢？
So, how can coconut oil proponents get away with saying otherwise?
他们喜欢谈论这样的研究：显示出吃了更传统，基于椰子的饮食的太平洋岛民比那些吃更多现代饮食，用更少椰子产品的人来得苗条。
Well, they like to talk about studies like this, showing that Pacific islanders who ate more traditional coconut-based diets were slimmer than those eating more modern diets with fewer coconut products.
但猜猜看他们吃什么？
But, guess what they were eating instead?
“现代化的饮食模式主要的特点是大量摄取香肠、鸡蛋和加工食品。”
“The modernized dietary pattern was primarily characterized by high intakes of sausage and eggs and processed foods.”
注：本视频字幕由翻译志愿者 Tze Wei L 翻译，老玉米只是做编辑工作。
编后记：吃椰子油如果吃出胰岛素抵抗导致二型糖尿病，事情可就大啦！
已经买了椰子油，怎么办呢？那就只能有一个用途了：油拔，请看 ' 果食超人 ' 公众号（ raw-food ) 发表的文章：
【油拔】全攻略｜李孝利公开保持皮肤秘法，风靡欧美自然排毒法，焕新口腔身体健康！
油是高度加工的食物，不符合 “ 低脂全蔬食 ” 的健康饮食原则，不论是何种油。
以上这种说法来自一本书《 Keep It Simple, Keep It Whole》（保持简单全食物原则，2009年出版），书的作者是美国的两位医生： Alona Pulde, MD 和 Mathew Lederman, MD ，他们专长于营养与生活方式的研究。
以下 “ 食物健康程度评级表 ” 即来自上面这本书，老玉米将其翻译成中文，此食物评级表将蔬食笼统的分类：“ 蔬、果、豆、全谷 ” 具体化到平时吃的食物名称，非常方便对照。
此 “ 食物健康程度评级表 ” 也是康奈尔大学坎贝尔营养研究中心的《蔬食营养》课程大力推荐的，非常有参考价值。
举个例子：
炸薯条 = 油炸食品 = F级 = 10 分
亚麻籽油 = C级 = 50 分
亚麻籽 = A级 = 90 分 （为什么不是 100 分？因为含 Ω-3 脂肪酸和其它营养物质非常丰富（Rich Food)，需要限量吃。再好的东西也不能吃过量，对吧？）
绿叶蔬菜 = A+ 级 = 100 分，不限量，可以尽情地吃
白米、白面 = A- 级 = 85 分，而用 白面 + 油 + 糖 等做成的糕点和饼干则 = C- 级 = 45 分。
如果我们只吃全食物，比如糙米，当然是最好的，但偶尔吃点白米、白面，危害也不是那么大，如果加上油，马上级别就降低很多。
油的危害很大，损伤血管内壁，造成动脉粥样硬化，限与篇幅，并且 “ 蔬食益生 ” 公众号主要是介绍和翻译国外 蔬食医生 的文章和视频。
另外，“ 当心脏病无法手术治疗时，唯一的救命稻草是什么？” 文章中 Caldwell Esselstyn 医生也强调 No Oil — 无油 !
特别推荐符合 “低脂全蔬食” 原则的健康食谱公众号：
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