A decade ago, fat was a dirty word. Low fat diets were the norm and fats in all forms were avoided. When I wrote The In-Sync Diet with nutritionist Fleur Borrelli in 2015, we were among the first to talk about healthy fats being vital for good health. We also talked about how fat doesn’t make you fat. In fact, healthy fats help you burn fat.
MCT’s are fats that are now known to be incredibly beneficial after being maligned for years. Here, pharmacist Shabir Daya, explains all we need to know about them.
Medium Chain Triglycerides, MCTs, are saturated fatty acids found in coconut or palm oil and sold in supplement form as MCT oil. Aside from its culinary use, Coconut oil has a long historical use for skin and hair care1, but it is MCT oil from coconuts that is gaining popularity with research suggesting MCT oil’s benefits include increased energy and a reduction in appetite to help those on ketogenic diets or wishing to lose some weight.
What is MCT oil?
MCT oil contains saturated fatty acids with 6 to 12 carbon atoms found in coconuts. Whilst fats generally have a reputation of being unhealthy, not all fats are bad for you. Healthier fats are typically monounsaturated, found in olive oil, or polyunsaturated such as EPA and DHA found in fish oils which reduce inflammation in the body. The less healthy fats are saturated and trans-fats. Trans fats are the worst type of fat and have been shown to increase the risk of cardiovascular disease.
Our body uses fats, carbohydrates and protein as sources of fuel. Protein and carbohydrates contain four calories per gram whereas fats contain nine calories a gram making them a more useful source of energy.
Though MCT oil is a saturated fatty acid, it is different from other fat sources. Most fats we consume from our diet are Long Chain Triglycerides or LCTs. These LCTs are not the easiest to digest as they contain between 13 to 21 carbon atoms unlike Medium Chain Triglycerides, MCTs, which are composed of 6-12 carbon atoms. Because MCTs are smaller molecules, they are easily absorbed by the liver and converted in energy faster to provide fuel for the body.2
MCT oil vs Coconut oil: What is the difference?
MCT oil contains 100 MCT’s made by refining raw coconut oil to remove other fats leaving only 100% pure MCT’s. MCT oils contain between 50-80% caprylic acid (C8), and 20-50% caproic acid (C6).
Coconut oil is made from the meat of the coconuts. It contains roughly 54% MCTs but it also contains long chain triglycerides (LCTs) and other unsaturated fats. Coconut oil contains 42% lauric acid, 7% caprylic acid, and 5% capric acid. Since lauric acid acts like an LCT, coconut oil is not considered a medium chain triglycerides oil. It needs to be processed in order to remove LCT’s.
Benefits of MCT oil
According to research, there are some very important benefits of taking MCT oil daily which include:
Energy production and brain health
MCT oil helps to enhance energy levels in the body. It helps to provide an immediate source of energy and is converted into ketones by the liver which are preferentially used to boost energy levels. Ketones are produced when one’s body burns fats for energy rather than sugar which produced highly damaging molecules.
These ketones also provide a valuable source of energy for the brain and so improve focus and concentration. By providing the brain with an alternative source of energy, MCTs also offer neuroprotective benefits unlike sugar or glucose.3
MCT oil may promote weight loss
This is the most popular reason why people use MCT oil. MCT oil may help to enhance one’s weight loss goals in two ways; they have been shown to promote calorie burning, known as thermogenesis, and they also help feel satisfied after a meal, so you do not overeat.4
Participants in one study by Hill et al5 were fed a lipid rich diet which was 150% above their daily requirement with 40% rich in MCTs or LCTs. The MCT group had increased energy expenditure rather than the LCT group and furthermore the MCT group burned more calories if they were following a diet. This is one of the biggest problems with losing weight since most people on a calorie- restricted diet lose a few pounds in the first few days and then the body does not shed weight due to a self-protecting mechanism.
MCT oil and athletic performance
MCTs may help improve athletic performance by enabling endurance. They may do this by reducing lactic acid, also known as lactate, which is the indirect marker of fatigue in muscles though not the only one.
A study carried out in 2009 found that athletes who took one and half teaspoons of MCT oil before a workout lowered their rates of perceived exhaustion during their workout meaning they could exercise harder and for longer.6
MCTs may help gut health
MCT oil displays broad spectrum antimicrobial properties meaning that they can help to control bacterial overgrowth as experienced in those with SIBO.They also display antifungal properties helping to prevent yeast overgrowth in the gut such as candidiasis.MCT’s should be used as part of a treatment plan for these concerns.7
MCT oil and heart health
Medium chain triglycerides oil is not just good for the brain and gut. It is one of many foods that are good for the heart. Though it’s a saturated fat, MCT oil has been shown to improve serum lipid profiles meaning that it lowers LDL cholesterol (bad cholesterol) and improves HDL cholesterol (good cholesterol).8
These are just some of the benefits of MCT oil which may be of benefit to a vast range of individuals. But are there side effects?
MCT oil dose and side effects
There are no risks associated with the consumption of MCT oil. Since MCT oil is a saturated fat, you should take the recommended amount otherwise long periods of intake may cause weight gain. MCT oil is best avoided during pregnancy and whilst breastfeeding. It should be used with caution in diabetics and for those with liver cirrhosis. There are no known interactions with medications.
The most common dose for pure MCT oil is between one and two teaspoons a day which provides the multitude of benefits listed. You can add MCT oil in coffee, tea or any hot beverage without sugar, and into smoothies. MCT oil can be used by children eight years and older.
Which MCT oil?
There are many MCT oil supplements on the market so choosing one can be difficult. I would recommend Viridian MCT Oil to be introduced as part of your daily diet.
Viridian Organic MCT Oil is 100% MCT oil containing high levels of C8 (caprylic acid) as well as C6, C10, and C12 medium chain triglycerides for their multiple benefits. It is derived and refined from coconut oil NOT palm oil. This organic oil is beneficial for almost everyone and is easy to incorporate into our diet.
Disclaimer
The views, opinions and information expressed in this article and on Agelessbglynisbarber.com are those of the author(s) in an editorial context. Agelessbtglynisbarber.com cannot be held responsible for any errors or for any consequences arising from the use of the information contained in this editorial or anywhere else on the site. Every effort is made to see that no inaccurate or misleading information, opinion or statement appear, nor replace or constitute endorsement from medical bodies or trials unless specified. Agelessbyglynisbarber.com accepts no liability for the consequences of any inaccurate or misleading data, information, opinion or statement. Information in the editorials is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this website or in the editorials for diagnosing or treating a health concern or disease, or for the replacement of prescription medication or other treatment.
