Saturated fat has been misunderstood for years, but it turns out that medium-chain triglycerides (MCTs), a type of saturated fat, offer several health advantages. Foods rich in medium-chain triglycerides, such as coconut oil, may aid in weight loss, boost brain energy, and provide other benefits.
Understanding Medium-Chain Triglycerides
According to a January 2014 publication in the Journal of the Academy of Nutrition and Dietetics (JAND), medium-chain triglycerides (MCTs), also known as medium-chain fatty acids, are saturated fats composed of 6 to 12 carbon atoms.
MCTs differ significantly from long-chain fatty acids in terms of metabolism. Unlike long-chain fatty acids, they don’t require protein binding for transportation throughout the body and are readily used for energy. The primary MCTs include:
- Caproic Acid (C6): Also known as hexanoic acid, this MCT contains six carbon atoms. Data from PubChem indicates its use in perfume manufacturing and potential skin and eye irritation.
- Caprylic Acid (C8): Also known as octanoic acid, PubChem data shows this MCT occurs naturally in the milk of certain mammals and is found in minor amounts in coconut and palm kernel oils.
- Capric Acid (C10): Also known as decanoic acid, PubChem data indicates this MCT is present in mammal milk, coconut oil, and palm kernel oil. It possesses antibacterial and anti-inflammatory properties.
- Lauric Acid (C12): Also known as dodecanoic acid, PubChem identifies it as the primary fatty acid in coconut oil and palm kernel oil.
Research suggests that MCTs can be beneficial for weight management. A February 2015 meta-analysis of 13 trials published in JAND indicated that substituting long-chain triglycerides with medium-chain triglycerides could promote weight loss without causing negative effects. However, further research is needed to confirm these findings and determine optimal dosages for weight management.
A June 2016 study in the Journal of Lipid Research (https://www.ncbi.nlm.nih.gov/pubmed/27080715#) revealed that MCTs are easily absorbed by cells without prior breakdown. This allows for their immediate use as an energy source, reducing the likelihood of fat storage.
Top Food Sources of MCTs
When considering “What Foods Are High In Mcts”, it’s important to know the best dietary sources. According to an article in the International Dairy Journal, dairy fat and coconut oil are primary sources of medium-chain triglycerides. Goat milk and palm kernel oil are also good sources of MCTs. While the range of MCT-rich foods is not extensive, consuming milk can naturally contribute to your MCT intake.
A June 2013 review in the Veterinary Institute in Pulawy (https://www.researchgate.net/publication/259495733_Fatty_acid_profile_ofmilk-_A_review) examined the fatty acid profiles of cow, goat, and sheep milk. The profiles were largely similar across the three types, with goat milk exhibiting the highest concentration of medium-chain triglycerides.
According to USDA data (https://ndb.nal.usda.gov/ndb/foods/show/04047), 100 grams of coconut oil contains 99.06 grams of fat, of which 82.4 grams are saturated fat, and a significant portion are MCTs. Similarly, USDA data (https://ndb.nal.usda.gov/ndb/foods/show/299949) for palm kernel oil shows 100 grams contain 100 grams of fat, with 81.5% being saturated fat, also rich in MCTs.
MCT Oil and Supplements
If you are looking to increase your MCT intake and don’t enjoy the MCT foods mentioned, MCT oil and supplements offer a convenient alternative. These are widely available and can be easily incorporated into your diet.
MCT oil can be added to smoothies or protein shakes to enhance healthy fat content. It can also replace other cooking oils. Try using it in salad dressings or drizzling it over vegetables before roasting. For coffee lovers, adding MCT oil or butter to your morning coffee is a popular practice.
It’s crucial to remember that MCT supplements should complement, not replace, other healthy fats in your diet. Fats from sources like olives and avocados are also essential for overall health. MCT supplements are typically produced through fractionation, extracting fatty acids from coconut and palm kernel oils. If you prefer to avoid processed supplements, focusing on whole food sources of MCTs is advisable.
While incorporating MCTs into your diet, whether through foods or supplements, is generally considered safe, it’s important to note that specific dosages for various health benefits are not yet fully established.
Minor side effects of MCTs, such as stomach upset, diarrhea, nausea, and vomiting, have been reported, although serious side effects are rare.
For those who dislike MCT oil, capsules and powders are available. Capsules offer a convenient way to consume MCTs like a daily vitamin. MCT powder, essentially dried oil, is versatile for adding MCTs to solid foods like baked goods or as a coffee creamer. Flavored powder options are also available.
Choosing the right MCT supplement can be challenging due to the variety available. Oil supplements may be less portable and require specific storage. Powder forms are travel-friendly and often easier on the stomach but may be less concentrated than pure MCT oil. Capsules offer portability but cannot be added to foods and may take longer to digest than oil. If you experience any adverse effects from MCTs, consult your doctor and consider reducing your dosage.
