MCT (Medium Chain Triglyceride) oil has gained huge popularity among fitness enthusiasts as a health supplement owing to its umpteen benefits, particularly in supporting weight loss, brain health, and energy. Also, the goodness of coconut oil, which packs MCT oil has contributed to its immense use.
Extracted from coconut oil or palm kernel oil, MCT oil is made up of medium-chain fatty acids that are metabolized differently than long-chain fatty acids, making them a quicker source of energy and easier to digest than longer-chain fatty acids. This healthy oil is effective in combatting bacterial growth and averting the risk of neurological conditions.
Dive into this article to get an overview of types of MCT oil, its health benefits, how to incorporate it into your diet, and potential side effects.
What is MCT Oil?
MCT oil is a type of fat made up of medium-chain triglycerides, which contain 6–12 carbon atoms. Unlike long-chain triglycerides (found in most dietary fats), MCTs are absorbed quickly by the body, bypassing the usual fat digestion process, and are used as a quick source of energy. This makes MCT oil a preferred option for those following ketogenic or low-carb diets.
Types of MCT Oil
MCT oil consists of different types of fatty acids, each with unique qualities. The primary types of MCTs are:
Caproic Acid (C6)
This type has the shortest chain length but is rarely used in supplements due to its strong flavour and aroma. However, it is rapidly converted into ketones, making it a fast source of energy.
Also Read: Virgin Coconut Oil: Uses, Nutrition And Health Benefits
Caprylic Acid (C8)
Known for its energy-boosting traits, C8 is readily absorbed and quickly converted into ketones, making it ideal for mental health, focus and energy. It’s often considered the best MCT oil for improving brain function and weight loss.
Capric Acid (C10)
This type is usually slower to convert into energy than C8 acid but still offers quick energy. It’s more affordable and commonly found in various MCT oil blends.
Lauric Acid (C12)
Technically a medium-chain triglyceride, lauric acid behaves more like a long-chain fatty acid. It takes longer to digest but has strong antibacterial and antimicrobial qualities.
Health Benefits of MCT Oil
Promotes Weight Loss
MCT oil can support weight loss by increasing satiety, which helps reduce overall calorie intake. It also boosts metabolism and enhances fat burning, making it popular among those on low-carb or ketogenic diets.
Studies have shown that adding MCT oil can help reduce surplus weight and waist circumference, thus preventing obesity. Moreover, for those following a ketogenic diet, taking MCT oil can help them stay fat-burning known as ketosis.
Also Read: Worried About Turning Obese? Add MCT Oil To Your Weight Loss Diet Today!
Boosts Energy Levels
The system absorbs MCTS more quickly than long-chain triglycerides (LCTs), which comprise more carbons in their fatty acid chains. As the MCTs are made up of shorter chains they travel faster from the gut to the liver and do not need bile to break down as longer-chain fats do. MCT oils confer an immediate energy boost, both physically and mentally. This makes it a preferred supplement for athletes and those on ketogenic diets.
Enhances Brain Function
MCT oil can improve cognitive function by increasing the production of ketones, which serve as an alternative energy source for the brain. This benefit is particularly useful for those with neurodegenerative diseases like Alzheimer’s.
Furthermore, studies have revealed that fasting improves ketone production and this may lessen the frequency of epilepsy seizures. As MCTs are converted into ketones, they may be valuable in effectively managing epilepsy.
Supports Gut Health
MCT oil possesses antimicrobial and antifungal properties, helping to combat harmful bacteria and fungi in the digestive tract. This promotes a healthy gut microbiome and may improve digestion and prevent common digestive woes.
Manage Blood Sugar Levels
MCT oil may help regulate blood sugar by improving insulin sensitivity, making it beneficial for individuals with type 2 diabetes or those looking to stabilize their blood sugar levels.
Ways to Incorporate MCT Oil into Your Diet
A popular way to consume MCT oil is by blending it into coffee or tea, especially in bulletproof coffee recipes. This adds creaminess and boosts energy levels.
Add MCT oil to your morning smoothie to increase the fat content and make it more filling. It pairs well with fruits, greens, and protein powders.
MCT oil can be used for homemade salad dressings. Combine it with vinegar, lemon juice, herbs, and spices for a quick, healthy dressing.
MCT oil can be used as a substitute for other oils or butter in baking. It works well in keto-friendly cooking.
Add MCT oil to your post-workout protein shake for an additional energy boost and quicker muscle recovery.
While MCT oil has a lower smoke point than some other oils, it can still be used in low-heat cooking like sautéing vegetables.
Also, if you're looking for a quick energy boost, MCT oil can be consumed. Begin with small amounts about 1 tsp and gradually increase to avoid stomach discomfort.
Side Effects of MCT Oil
Though MCT oil offers numerous health benefits, there are some potential side effects to be aware of:
MCT oil can cause digestive discomfort, especially when consumed in excess amounts. Common symptoms include diarrhoea, nausea, and stomach cramps. It's best to start with small doses and gradually increase your intake.
Although MCT oil can help some people feel full, it may have the opposite effect on others, potentially increasing hunger and calorie intake.
While MCT oil can aid in weight loss, it’s still a high-calorie fat. Consuming too much MCT oil without adjusting overall calorie intake may lead to weight gain.
Conclusion:
MCT oil offers a broad spectrum of health incentives, from boosting energy and supporting brain function to aiding in weight loss and improving gut health. There are several ways to add MCT oil to your diet, but it’s important to start with small amounts to avoid digestive issues. Like any supplement, it’s best to use MCT oil in moderation and consult with a healthcare provider if you have any underlying health conditions.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Medium Chain Triglyceride Oil Consumption as Part of a Weight Loss Diet Does Not Lead to an Adverse Metabolic Profile When Compared to Olive Oil
Marie-Pierre St-Onge, PhD, Aubrey Bosarge, BA, Laura Lee T. Goree, RD, MSc, and Betty Darnell, RD
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874191/
Medium Chain Triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism
Ying Wang, Data curation, Formal analysis, Methodology, Project administration, Writing – original draft,# Zhenzhen Liu, Data curation, Formal analysis, Investigation, Project administration, Software, Visualization,# Yi Han, Resources, Validation, Visualization, Jiping Xu, Data curation, Formal analysis, Visualization, Wen Huang,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805166/
