There’s always a holy Grail product in diet culture that promises to either melt the fat or give you the life you’ve always wanted.
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MCT oil and powder are common ingredients in keto-followers’ kitchens. Why is MCT oil so beloved? And what are its lasting health benefits for you? Anthony DiMarino RD, registered dietitian, explains MCT oil and why it should only be used in moderation.
What are MCTs?
Triglycerides are a major type of dietary fat found in the bloodstream. They are composed of three chains of unsaturated or saturated fatty acids, linked by molecules glycerol (a form of alcohol). Triglycerides are essential for energy. High levels of cholesterol and triglyceride can increase your chances of having a heart attack, stroke, or pancreatitis.
Medium-Chain Triglycerides are composed of medium-length chains dietary fat. These chains can have six to twelve carbon molecules. LCTs (long-chain triglycerides) are longer chains of diet fat with more than 12 carbon molecules.
What is the difference between MCTs & LCTs?
DiMarino says that MCTs and LCTs can be digested differently. MCTs are small and are therefore transported directly to our liver via our circulatory system. They are then converted to usable energy in the liver.
Because LCTs are so large, it is necessary to add an extra step for their digestion.
“LCTs are combined into molecules called chylomicrons, and some are absorbed into fat tissue while others are transported to the liver.
DiMarino claims that if these triglycerides don’t get used as energy quickly, they will be stored in fat. The storage effect of MCTs is not the same.
What is MCT oil?
MCT oil is a dietary supplement made from coconut oil. MCT oil is a mixture of MCT oil, milk proteins, carbohydrates, fillers, and sweeteners. DiMarino says MCT oil is more widely used because it is less processed and contains more MCTs.
The origins of MCT use can be traced back as far as the 1920s, when doctors created theketogenic dietas an aid to children with epilepsy. The diet is high-fat and low-carbohydrate, which helps to change the brain’s energy supply. Many studies also examined the benefits of MCTs to people with malabsorption disorders. MCTs can be used to help people absorb fat-soluble vitamins, enzymes, and other nutrients.
MCTs are now available online and in health food stores. They can also be purchased in powder and oil form.
MCT oil has been shown to have health benefits
MCTs are unique because they don’t need to be processed in liver. However, enough substance is available to provide health benefits. DiMarino claims that MCTs have more benefits than other types of triglycerides.
These are just a few of the benefits reported.
It could help you lose weight
One study showed that MCT oil may help to increase the release of hormones that help us feel full. However, more research is required to establish how effective it is, and how much is necessary to maintain a healthy weight.
This could provide you with an energy boost
“Medium Chain Triglycerides” are a type of fat. These macronutrients contain nine calories per gram. MCT oil can be easily digested, absorbed and used to provide an instant burst in energy. DiMarino explains that metabolism is complex and not so simple.
It could increase athletic performance
A study of mice running on treadmills under high or normal temperatures showed that mice who were fed MCT had better results than mice who were given a regular diet. MCT-fed mice showed a twofold increase in running time in the higher-temperature environment.
The same study also pointed out that the results were in line with another study that showed MCT combined with right-hand grip strength and walking speed increased body weight. The study couldn’t determine the exact role that MCT played in muscle strength or function because it didn’t include an MCT-only control group.
There are still many studies to be done.
MCTs have many benefits, including improving autism behavior and managing blood sugar levels. They also reduce inflammation. These claims require more research.
“As you can see there have been many claims about the health benefits of MCTs. This nutrient has been surrounded by a “health halo”. MCTs can be used to help with weight loss, energy levels, and athletic performance. MCTs are also said to prevent chronic diseases like diabetes and Alzheimer’s. The majority of the health benefits promised have been researched to some degree, and some studies did show promise. Researchers have not been able to prove many of these claims.
How to include MCTs in your diet
Both formulations are safe in small amounts unless you have a liver or heart condition. You don’t have to start taking MCT oil or MCT powder if you are in good health. DiMarino recommends you consult your doctor before you begin using either one.
MCT oil is safe for the majority of people who are generally healthy in small amounts. It is not recommended for people with heart disease or fatty liver. MCTs are still fats.
Natural sources of MCTs
You can find MCTs in:
* Butter.
* Cheese.
* Coconut oil and meat.
* Cow’s milk.
* Goat’s milk.
* Palm kernel oil.
* Yogurt.
Breast milk can contain MCTs.
Side effects possible with MCT oil products
DiMarino states that side effects of MCToil may include nausea, vomiting, and abdominal pain if taken in higher doses. According to DiMarino, some studies have shown that MCT oil products can cause fat buildup in the liver.
MCT oil and powder: How to Use
DiMarino, a MCT oil expert, says that MCT oils can be used in dressings, soups, broths, or drizzled on vegetables. MCT powders are better paired with smoothies and protein shakes. DiMarino recommends that you set realistic expectations when using this dietary trend if it is something you want to try.
“No single nutrient should ever be considered a miracle cure. I am skeptical of supplements that promise multiple health benefits. MCT oil can be beneficial if taken in small amounts to support a healthy diet. It won’t solve all your problems.
