MCT oil may be an “optional extra” in your favorite coffee shop, or plastered on nutrition blogs and sports websites. But what exactly is it? What is it good for?
This article will explore the world of Medium-Chain Triglyceride oil (MCT) and help you decide if this is right for you.
What is MCT oil?
MCT stands for Medium Chain Triglycerides. MCTs, medium-length triglycerides (a type of fat), are, as the name implies.
MCT oil can be extracted from MCT oils found in food sources, with coconut oil being the most common.
What makes MCTs different is their shorter chain fatty acids, which can be found in many foods, including fish, eggs, milk, and some plants such as microalgae.
They are also easier for our bodies to absorb and convert into power.
These are some of the possible MCTs that you might see on products and labels:
* Caproic Acid – Usually used to make perfumes2
* Caprylic Acid is a naturally occurring compound in some mammals’ milk. It also makes up a small portion of palm kernel oil, and coconut oil3.
* Lauric Acid – The main fatty acid found within palm kernel oil and coconut oils
What is MCT oil?
MCTs are a fuel that our bodies rely on because they can easily be absorbed into the bloodstream.
Is MCT oil the exact same as coconut oil?
Nope! Nope! MCT oil can be made from coconut oil, but they are different.
Coconut oil can be used if you like the sweet, nutty flavor and other health benefits it offers. MCT oil is a better choice if you prefer the pure benefits of MCT.
What foods have high levels of MCT?
There are many foods that contain MCT, but coconut oil is the most common source. More than half of coconut oil’s fat content comes from MCTs.
MCT oil can also be obtained from the following sources:
* Cow’s, goats’ and sheep’s milk
* Palm kernel oil
What does MCT oil smell like?
MCT oil has a very mild taste and is easy to add to food or drinks.
What uses is MCT oil?
The following are some of the most common uses for MCT oil:
* Weight management
* Energy for exercise
* Satisfying hunger
* Supporting the keto diet
* Helping to resolve food absorption problems
These and other uses of MCT will be discussed in greater detail below.
Summary
* MCTs can be found in coconut oil and other foods.
* They can be used to provide energy because they absorb and are converted faster than long-chain triglycerides in foods such as fish, meat, and eggs.
MCT oil is good for you.
It might be. It all depends on how you use it and how it reacts to your body. Continue reading to learn about the top 7 benefits of MCT oil.
Top 7 MCT oil advantages
1. MCT oil may help you to maintain your weight
Although there are many contradicting opinions on the relationship between MCT oil, weight management, here are some reasons MCT oil could be beneficial to you in achieving and maintaining a healthy weight.
MCT oil is 10% lower in calories than LCTs (long chain triglycerides), which are found in nuts, olive oils, and avocados.5
You could reduce the overall calories of your meals by substituting olive oil for coconut oil, which is rich in MCT oils, gram for gram.
Research has also shown that MCT oil can be used to increase feelings of fullness and help release hormones leptin6 and peptideYY6,6 which are both known to promote feelings of fullness.
One study actually found that those who ate 2 tablespoons MCT for breakfast actually ate less food than those who ate coconut oil at lunch.
Seventy-eight percent of older studies found that MCT oil can reduce waist circumference and body weight.
1. MCT oil may be beneficial for those who are following a ketogenic diet.
MCT oil can be an important tool if you are following a ketogenic diet.
MCT oil is easy to digest and convert into energy by our bodies, which can be very useful when we follow a ketogenic diet.
This is because your body won’t have the carbs it needs for energy, and will instead turn to fat.
MCTs can be converted into ketones by brain research.
MCT oil and coconut oil may have been mentioned in Bulletproof Coffee recipes. This popular keto drink was used to wake people up in the mornings and make them feel fuller for longer periods of time.
1. MCT oil may support gut health
Good gut health is essential for maintaining good health. It can have a profound impact on everything, from cognitive abilities to immune function.
MCT has been shown to balance bacteria in the gut, according to studies. Healthy gut = well-balanced gut.
1. MCT oil is a great source of energy
MCTs are easier to absorb than LCTs (long chain triglycerides).
They are shorter in length, which speeds up their movement through the body.
MCTs are absorbed directly into the cells and not broken down, so they can be used quickly by your body!
1. MCT oil could help with sport performance
Exercise can cause lactate, which is a substance that reduces blood flow and inhibits the breakdown of glucose (our primary energy source), to increase and negatively impact sports performance.
MCTs are one possible way to counter this. Some research suggests that MCTs might help reduce lactate buildup.
A study showed that athletes who consumed 6g of MCTs before starting to cycle were able to exercise more easily and had lower lactate levels.
Participants in MCT also used more fat to fuel their bodies than they did carbs.
MCTs’ role in exercise and sport performance will require further research.
1. MCT oil may help to reduce the growth of yeast and bacteria
Coconut oil, the richest natural source MCTs, has potential antimicrobial as well as antifungal properties.
One study examined the ability of coconut oil to inhibit Candida albicans growth – a common yeast responsible for various skin infections and thrust.
It reduced yeast growth by 25%, according to the results.
But, further research is needed to draw strong conclusions about MCT’s antifungal or antimicrobial properties.
1. MCTs may be good for your heart
Cholesterol can cause a lot of health problems for the heart, and MCTs may be able to help lower cholesterol levels.
A study involving 24 overweight men showed that their total cholesterol levels were reduced when MCT oil was combined with flaxseed and phytosterols.
Olive oil was substituted to test the results. It only produced a 4.7% reduction.
MCT oil may also be able to increase HDL cholesterol, which is also known as good cholesterol. It protects the heart.
Summary
* MCT oils are fast-absorbing and can be used to support a healthy weight, maintain a healthy diet, improve their gut health, etc.
* While the results are encouraging, further research is required to confirm many of these benefits.
How to use MCT oil
You now know all about the health benefits of MCT oil. Now, you want to learn how to use it. There are many ways to incorporate MCT oil-goodness in your life.
How to use MCT oil
MCT oil has almost no taste or odour. You could even just take it by spoonfuls – but that’s not the point!
Try MCT oil in your kitchen!
* Salad dressings: Replace olive oil with MCT.
* Butter it up: Combine some MCT oil with some butter, and then let it set in the refrigerator to allow it to harden again.
You can drizzle it on vegetables you wish to roast. It only keeps stable at 160 degrees Celsius, so make sure you heat it through.
MCT oil in coffee
Mixing MCT oil into your morning coffee is another popular way to consume it.
What is MCT oil used in coffee?
Bulletproof coffee may contain MCT oil, coconut oils, or butter to increase the energy and creaminess.
How to use MCT oil to lose weight
You can take it in any of these ways or by the spoonful. As long as you’re not consuming too many calories, it doesn’t really matter what way.
MCT oil powdered
Powdered MCT oil can be purchased if you wish. This will work exactly the same as oil and may even prove to be more convenient if your travels are frequent or you don’t like oily texture.
MCT capsules
Do you prefer to take a capsule? This is great news! MCT capsules can also be purchased. These are great for taking with you on the move or when you’re busy, and don’t require any preparation.
Summary
* MCT oil can be used in place of olive oils or other oils as long as it is not heated up to high (max 160°C).
You can either add it to your morning smoothie or coffee, or just use the spoon.
Which MCT oil is best?
The purity of an MCT oil is usually a good indicator.
It may be of interest to you to find out where it came from. If you’re following a vegan, paleo or vegetarian diet, coconut milk or milk is a good choice.
There may be flavoured MCT oil oils. However, if you are looking for natural sweeteners and artificial ingredients then it is better to go with an unflavoured product.
You can always add natural flavours to it yourself.
MCT oil organic
Organic MCT oil is a good option if you are a stickler for organic foods, drinks, and products.
MCT coconut oil
Coconut oil is the best source of MCT oils, as it contains the most fatty acids.
Summary
* MCT oil can be taken in capsules, oil or oil form, and each has its own benefits.
What is the shelf life of MCT oil?
You will likely find that one bottle of MCT oil will last you for a very long time as you only need a small amount at a given time.
It makes sense to find out how long MCT oil will last given the time it spends on the shelf.
MCT is stable and long-lasting, so each bottle should last a good while.
You should not only check the expiry date on the label but also ensure that it is kept closed and stored in a dry, cool place to preserve its quality.
What’s the worst thing about MCT oil
You now know all about the many benefits of MCT oil. Now, you want to find out if there are any downsides to using this oil.
There doesn’t seem like many. It seems that the key to minimizing side effects from MCT oil is to use a reasonable dosage.
MCT oil dosage
There is no maximum MCT oil dosage at this time. However, it has been suggested to consume between 4-7 tablespoons per day, particularly if you’re just starting to use it.
To see how your body reacts, start small with just 1 teaspoon. Gradually increase the amount each day until you are satisfied.
Side effects of MCT oil
These minor side effects of MCT oil have been reported (usually after taking excessively high doses).
* Nausea
* Diarrhoea
* Vomiting
* Get up stomach
At this time, there have been no reports of any other side effects or interactions with medication.
Before adding MCT oil into your daily life, consult your doctor or another healthcare professional.
Summary
MCT oil does not appear to have any negative side effects. Start with a low dosage and increase gradually to see how your body reacts.
MCT oils: The final word
* MCT oil is obtained from natural food sources of medium length triglycerides, usually coconut oil
* MCTs are often used by our bodies as quick-energy because they can be absorbed faster than long-chain triglycerides and then converted to energy.
* MCT oils are used by people to maintain a healthy weight and support them on a ketogenic diet. They also support their gut health.
* MCT oil can be added to food and beverages like coffee. However, it can also come in capsule or powder form.
* MCT oil has not been linked to any side effects.
This article contains information that is not intended to replace professional medical care. Before you try any supplements, treatments, or remedies, please consult your doctor. Supplements should not be substituted for a balanced diet and healthy lifestyle.
Last update: September 20, 2121
