In the quest for sustained energy, medium-chain triglyceride have emerged as a game-changer. Found in coconut and palm oils, these unique fats have gained popularity as supplements, backed by research suggesting numerous health benefits.
From providing quick energy to supporting appetite control, MCTs have captured the attention of health enthusiasts, especially those following ketogenic diets. As more research shows the good things about coconut oil, more people are trying MCT foods to feel more energetic every day.
Coconut oil comes from the white part inside coconuts, called copra. It has a lot of MCTs, which are a type of fat. About half of the fat in copra is MCTs. The main types of MCTs in coconut oil are lauric acid, caprylic acid, and capric acid. Coconut oil also has other kinds of fats.
Lauric acid, the most common MCT in coconut oil, acts more like a different type of fat in our bodies. Because of this, some experts say coconut oil isn't as rich in MCTs as many people think.
Many well-known cheeses come from sheep's milk, like Roquefort from France, Pecorino from Italy, and Manchego from Spain. These cheeses are often easier to digest than regular milk because the cheese-making process removes some proteins that can cause allergies.
Sheep's milk is also one of the foods high in MCTs, which are beneficial fats. The way people have eaten traditional foods for centuries can teach us a lot about healthy eating today. These old methods often made foods more nutritious and easier to digest.
When wondering what foods have MCTs, palm kernel oil is an important source to consider. It's made from the kernel of palm fruit and contains good amounts of MCTs, especially C8 and C10 types. These specific MCTs can be extracted from palm kernel oil to create concentrated C8/C10 MCT oil supplements.
Palm kernel oil is different from palm oil, which comes from the fruit's flesh. It's widely used in food processing and cosmetics due to its high saturated fat content, which gives it a long shelf life.
Cow, sheep, and goat milk are all MCT rich foods, but sheep's milk has the most MCTs - about 25%. It has twice as much lauric acid as goat's milk and three times more than cow's milk. Sheep's milk also has more calcium, phosphorus, iron, and zinc than cow's milk, and it's higher in protein.
People with milk allergies often find sheep's and goat's milk easier to digest than cow's milk. While sheep's milk might be hard to find, sheep's milk yogurt is more available. The yogurt is even easier to digest than the milk itself because of the helpful bacteria in it. Plus, it's a traditional cultured food with added health benefits.
Greek yogurt is one of the popular MCTs foods that's also good for your health in other ways. It's made by straining regular yogurt, which removes extra liquid. This process makes Greek yogurt thicker, creamier, and higher in protein than regular yogurt, while also lowering its sugar content.
Greek yogurt contains probiotics, which are good bacteria that help your digestion and strengthen your immune system. Its rich, tangy flavor makes it a versatile snack that you can mix with many other foods.
Grass-fed butter is a tasty food with MCTs, containing about 8% of these beneficial fats. It also provides small amounts of vitamins E, B12, and K. When cows are grass-fed, their butter may have more antioxidants and omega-3 fatty acids compared to butter from grain-fed cows.
These additional nutrients make grass-fed butter a more nutritious choice for those looking to include MCTs in their diet while also getting other health benefits.
Dark chocolate is one of several foods with MCTs (medium-chain triglycerides). The MCT content in dark chocolate, comprising about 15% of its fatty acid profile, contributes to its potential health benefits.
These medium-chain triglycerides are metabolized differently than other fats, potentially providing a quick energy source and supporting various bodily functions. When selecting dark chocolate for its MCT content, the cocoa percentage is crucial.
Chocolate with at least 70% cocoa solids not only provides more MCTs but also offers a higher concentration of other beneficial compounds such as flavonoids and antioxidants.
Ghee, a type of clarified butter commonly used in Indian cuisine, does contain some medium-chain triglycerides (MCTs), making it a notable source among foods with MCTs. While not as high in MCTs as coconut oil or palm kernel oil, ghee still offers a modest amount of these beneficial fats.
The MCT content in ghee primarily comes from butyric acid, a short-chain fatty acid, and small amounts of caproic, caprylic, and capric acids, which are medium-chain fatty acids.
These MCTs make up about 25-30% of the total fatty acid content in ghee. The process of making ghee, which involves removing milk solids and water from butter, concentrates these fatty acids.
Heavy cream does contain some medium-chain triglycerides (MCTs), making it a moderate source of these beneficial fats. As a dairy product derived from cow's milk, heavy cream naturally includes a mix of different fatty acids, including small amounts of MCTs.
The MCT content in heavy cream primarily comes from caprylic acid (C8), capric acid (C10), and lauric acid (C12), though the latter is sometimes classified as a long-chain fatty acid.
However, the MCT content in heavy cream is relatively low compared to other sources like coconut oil or pure MCT oil. Heavy cream is more notable for its high content of long-chain saturated and monounsaturated fats.
These supplements are typically derived from coconut oil or palm kernel oil and are processed to contain primarily caprylic acid (C8) and capric acid (C10), the most rapidly absorbed and metabolized forms of MCTs. Unlike natural food sources that contain a mix of different fats, MCT oil supplements offer a pure, high-dose form of MCTs.
They are colorless, odorless, and remain liquid at room temperature, making them easy to incorporate into various foods and beverages. MCT oil supplements are popular among those following ketogenic diets, athletes seeking quick energy sources, and individuals looking to support cognitive function or weight management.
MCT oil has gained popularity in recent years as a potential health supplement. Derived from coconut oil or palm kernel oil, MCT oil is composed of fatty acids that are shorter in length than those found in most other fats we consume.
Let's explore some of the most notable potential benefits of foods with medium chain triglycerides:
MCT oil contains about 10% fewer calories than long-chain triglycerides (LCTs). An analysis of 29 studies found a moderate association between MCT consumption and lower calorie intake. Some research suggests MCT oil might promote the release of peptide YY and leptin, hormones that contribute to feelings of fullness.
However, the link between MCT and appetite-related hormones remains inconclusive. Interestingly, one study observed that participants consuming 2 tablespoons of MCT oil with breakfast ate less at lunch compared to those having coconut oil.
Earlier studies indicated that MCT oil could help reduce body weight and waist circumference, potentially aiding in obesity prevention. A review of 13 randomized controlled trials found that MCTs supported modest improvements in weight loss, fat loss, and body size reduction.
However, it's crucial to note that many of these studies didn't account for factors like activity levels and overall calorie consumption. Additionally, the quality of some studies has been questioned, and industry funding may have influenced results.
The molecular structure of MCTs allows for rapid absorption and transport to the liver, bypassing the need for bile in the breakdown process. This quick processing means MCTs can serve as an immediate energy source.
For those following a ketogenic diet, MCTs can be converted into ketones in the liver, which can cross the blood-brain barrier and provide energy for brain cells. This unique property makes MCT oil a popular supplement among those following ketogenic diets.
Some studies have explored whether MCT oil could help the body preferentially burn fat for energy, especially during exercise. One older study found that athletes consuming 6 grams of MCTs before cycling used more fat for energy compared to those taking LCTs, though the difference was not substantial.
A randomly controlled trial showed increased fat burning during exercise in male participants consuming MCTs, but not in females. Overall, most studies have not demonstrated significant changes in the body's fat utilization after MCT consumption.
Early research suggested potential benefits of MCT oil for individuals with diabetes and metabolic syndrome. A small 2007 study of 40 people with diabetes found that daily MCT oil consumption led to reductions in body weight, waist circumference, and insulin resistance compared to corn oil (high in LCTs).
More recent studies on MCTs and blood sugar control have yielded mixed results. A review of 18 studies on coconut oil (high in MCTs) found that consuming it with a meal might slightly improve post-meal blood sugar control. However, long-term use of coconut oil was associated with increased insulin resistance, highlighting the complexity of MCT's effects on blood sugar regulation.
Medium-chain triglyceride oil has gained popularity for its potential health benefits, including weight management and cognitive support. However, like any supplement, it can have side effects that users should be aware of:
MCT oil has antimicrobial properties that can disrupt the balance of microorganisms in your gut. While this can be beneficial in some cases, it may lead to a phenomenon known as a Herxheimer reaction. This occurs when pathogens die off rapidly, releasing endotoxins into your system. Symptoms can include:
These effects are usually temporary and may indicate that your body is adjusting to the MCT oil.
a) Diarrhea: This is one of the most common side effects, especially when starting MCT oil or consuming large amounts. It can cause:
These symptoms often result from the rapid absorption of MCTs and their effect on gut motility. They usually subside as your body adapts to the oil.
b) Constipation: While less common, some people experience constipation instead. This could indicate:
If you experience severe fatigue or brain fog, you may need to support your detox processes. Consider using binders like charcoal or bentonite clay. Staying well-hydrated is crucial to help move waste through your intestines and prevent toxin reabsorption.
Some might feel mentally sluggish or unusually fatigued when starting MCT oil. This could be due to:
To mitigate these effects:
