Medium Chain Triglycerides or MCTs are a unique type of fatty acid. Normal dietary fats and oils contain LCTs or long-chain fatty acids (triglycerides). In comparison to these, MCTs have much shorter chains. Because of this MCTs are more like carbohydrates than fats. They are more easily absorbed, digested and utilized by the body than LCTs.
MCT oil is derived from processing palm and coconut oils. You can use MCT oil in a variety of ways including cooking with it, adding it to salad dressings, marinades, brownies, cookies, smoothies, and more. It is very popular to use in bulletproof coffee. Note that before cooking with MCT oil, it is important to check the smoking point. MCTs are also often used as medicine.
Although coconut oil itself contains MCTs, MCT oil is not the same as coconut oil. MCT oil is said to be easier to digest and is also more absorbable than coconut oil. It is also more effectively utilized by the body and can provide energy instantaneously rather than being stored as fat in the body.
Here are some of MCT Oil’s many health benefits:
1. Aiding in Weight Loss
MCT oil has been found to increase feelings of fullness as well as raising the metabolic rate at which the body functions. In fact, MCT oil is said to help with weight loss in several ways.
Those following a ketogenic diet might already be familiar with MCT oil. A few experimental studies have shown that MCT oil helps the body to produce ketones, which in effect have the same benefits as following the ketogenic diet (without the need to cut carbohydrates from your diet to low levels). MCT oil can help the body remain in the fat-burning state known as ‘ketosis.’
Besides this, our bodies can use MCT oil as an instant energy source, which makes it unnecessary to store extra fat for this same purpose. However, this may only be a temporary result as our bodies might adapt to this dietary change. MCT oil also helps to increase the growth of good bacteria and support the lining of the gut. A healthy gut is crucial for weight loss.
2. Source of Energy
As already briefly mentioned, MCT oil is said to be an instant energy source for our bodies. Some people even refer to MCT oil as a ‘super fuel.’ Because MCTs are a shorter chain length, they travel directly from the gut to the liver. They do not require bile to break down first like LCTs do. When in the liver the fats can immediately be broken down and used as fuel or as body fat. However, MCTs can immediately be used as energy as they can enter into the cells in our bodies without being broken down. Those that are following ketogenic diets can have MCTs be converted into ketones in the liver. These ketones become an energy source for the brain cells as they can pass easily pass through blood-brain barriers.
3. Treating Seizures
A diet containing mostly MCTs (medium-chain triglycerides) is said to be helpful for those experiencing seizures that cannot be controlled by drugs available in the market. Also known as a ketogenic diet, consuming excess quantities of MCTs helps to produce ketones in the body. This diet has been proven to be effective for some patients with epilepsy and for children that experience certain types of seizures.
4. Increased Endurance for Athletes
Because MCTs provide immediate energy, the body can use them as an alternative energy source for muscles during endurance exercise. As such, to improve their performance, athletes often use medium-chain triglycerides. MCT oil has become increasingly popular with athletes. One study showed that athletes that took around 1.5 teaspoons of MCTs together with food before cycling had lower lactate levels and also found it easier to exercise. This is in comparison with those athletes that took LCTs. Note that rising lactate levels have a negative impact on performance during exercise. It should also be noted that extremely high dosages of MCTs could cause an upset stomach, which of course would negatively impact an athlete’s performance.
5. May Help Regulate Blood Sugar
MCTs have been found to help reduce fat storage and also increase fat burning. Most people with type-2 diabetes tend to be either overweight or obese. In one study, it was shown that consuming MCT oil daily helped to reduce body weight, waist circumference along with insulin resistance (as compared with those taking LCTs). Other studies have also shown positive findings on helping patients with diabetes. However, further research is still required to verify these findings. Conversely, there is also some belief that MCT oil may have adverse effects on blood sugar. We recommend that those with diabetes should consult with their doctor before consuming any MCTs.
6. May Reduce Risk of Heart Disease
MCTs are thought to reduce the risk of heart disease. Mostly this is linked to that fact that MCTs are thought to help reduce fat storage and increase fat burning. That is they can help those who are obese and overweight to reduce body weight. Automatically the risk of heart disease is lessened by weight loss. Some studies have also shown that MCTs are helping in reducing ‘bad’ cholesterol as well as in increasing ‘good’ cholesterol.
7. Fights Yeast and Bacterial Overgrowth
MCTs act as natural antibiotics that are beneficial to our gut bacteria. They have also been shown to have both antimicrobial and antifungal effects. A study conducted on coconut oil (which contains high quantities of MCTs) was shown to reduce the growth of one disease-causing bacteria. Coconut oil has also been shown to reduce yeast infections caused by candida albicans. This is a type of fungus that is most commonly responsible for yeast infections. Many studies conducted have been on animals so further research is still required before more definite conclusions can be drawn.
MCT oil should be taken at low dosages of around 1 – 2 tablespoons per day. Avoid taking high dosages as it may lead to increased hunger as well as possible accumulation of fat in the liver.
If you have any pre-existing medical conditions it is best to consult with a medical practitioner before taking any MCT oil. Pregnant or breastfeeding women should also avoid MCT oil.
