Saturated fat has been unfairly demonized for years, but it turns out that not all saturated fats are created equal. Medium-chain triglycerides, or MCTs, are a type of saturated fat that offers a range of potential health benefits. Foods rich in medium-chain triglycerides, such as coconut oil, may assist in weight management, provide a quick energy source for the brain, and more.
Understanding Medium-Chain Triglycerides
Medium-chain triglycerides (MCTs), also known as medium-chain fatty acids, are saturated fats distinguished by their chain length, containing between 6 to 12 carbon atoms. This is according to a January 2014 publication in the Journal of the Academy of Nutrition and Dietetics (JAND). This unique structure gives MCTs distinct metabolic advantages compared to long-chain fatty acids. Unlike their longer counterparts, MCTs are readily absorbed and don’t require lipoprotein carriers for transport, making them a readily available and efficient energy source. The primary MCTs include:
- Caproic Acid (C6): Hexanoic acid, containing six carbon atoms, is utilized in perfume manufacturing. However, it’s known to be a potential skin and eye irritant, as noted by PubChem data.
- Caprylic Acid (C8): Octanoic acid, an eight-carbon saturated fatty acid, is naturally present in the milk of certain mammals and is a component of both coconut and palm kernel oil, according to PubChem.
- Capric Acid (C10): Decanoic acid, a ten-carbon saturated fatty acid, is also found in mammal milk, coconut oil, and palm kernel oil. PubChem indicates it possesses antibacterial and anti-inflammatory properties.
- Lauric Acid (C12): Dodecanoic acid, with twelve carbon atoms, is the primary fatty acid in coconut and palm kernel oil, as stated by PubChem. While technically classified as an MCT due to its carbon chain length, it behaves more like a long-chain fatty acid in the body.
Research indicates that incorporating MCTs into your diet could be beneficial for weight management. A February 2015 meta-analysis of 13 studies in JAND suggested that replacing long-chain triglycerides with medium-chain triglycerides might promote weight loss without adverse effects. However, further research is needed to solidify these findings and determine optimal dosages for weight management.
A June 2016 study in the Journal of Lipid Research elucidated that MCTs are easily absorbed into cells without prior breakdown. This characteristic allows for their rapid utilization as energy, reducing the likelihood of fat storage.
Dietary Sources of Medium-Chain Triglycerides
According to research published in the International Dairy Journal, common food sources of medium-chain triglycerides include dairy fat and coconut oil. Goat milk and palm kernel oil are also recognized as MCT-rich foods. While the variety of MCT-containing foods is not extensive, regular milk consumption contributes to natural MCT intake.
A comprehensive review in the Veterinary Institute in Pulawy in June 2013 analyzed the fatty acid profiles of cow, goat, and sheep milk. The fatty acid composition was largely similar across all three types, with goat milk exhibiting the highest concentration of medium-chain triglycerides.
Nutritional data from the U.S. Department of Agriculture (USDA) reveals that coconut oil (per 100 grams) contains 99.06 grams of fat, with 82.4 grams being saturated fat, 6.3 grams monounsaturated, and 1.7 grams polyunsaturated.
Similarly, USDA data shows palm kernel oil (per 100 grams) contains 100 grams of fat, of which 81.5% is saturated, 11.4% monounsaturated, and 1.6% polyunsaturated.
MCT Oil Supplements and Usage
For individuals who may not favor the taste or texture of MCT-rich foods, MCT oil supplements offer a convenient alternative. These supplements are readily available and provide a concentrated source of MCTs.
MCT oil can be seamlessly integrated into your diet. Blend it into smoothies or protein shakes for an added boost of healthy fats. It can replace conventional cooking oils for sautéing or roasting vegetables. A simple salad dressing can be made with MCT oil, and a drizzle over roasted vegetables enhances flavor and nutrition. For coffee enthusiasts, adding MCT oil or butter to black coffee in the morning is a popular practice.
It’s important to note that MCT supplementation should complement, not replace, other healthy dietary fats. The fats found in fruits and vegetables like olives and avocados are also crucial for overall health. MCT supplements are produced through fractionation, extracting fatty acids from coconut and palm kernel oils. If you prefer to avoid processed supplements, focusing on whole food MCT sources is advisable.
When incorporating MCTs into your diet, whether through foods or supplements, be mindful that established dosage guidelines for specific health benefits are still under investigation.
While generally considered safe, medium-chain triglycerides can cause minor side effects in some individuals. Although serious adverse reactions are rare, some people may experience stomach upset, diarrhea, nausea, or vomiting.
MCT supplements are available in various forms, including oil, capsules, and powder. Capsules offer a convenient, portable way to consume MCTs, similar to taking a daily vitamin.
Powdered MCT oil is essentially dried oil, making it suitable for adding MCTs to solid foods like baked goods or using as a coffee creamer. Flavored options are also available.
The diverse range of MCT supplements can make choosing the right one challenging. Oil supplements may be less convenient for travel and storage. Powdered versions are travel-friendly and often gentler on the stomach but may be less potent than pure MCT oil. Capsules offer portability but cannot be added to foods or drinks and may take longer to digest than oil. If you experience any side effects, consult your doctor and consider reducing your dosage.
