by Understanding Medium Chain Triglycerides
What are MCTs?
Medium chain triglycerides, commonly known as MCTs, are a type of saturated fat that can be found in certain oils. MCTs derive their name from the length of the fatty acid chains they contain – medium refers to chains that are 6-12 carbon atoms long. This sets them apart from long chain triglycerides which are found in foods like meat and dairy and have 12-22 carbon chains, as well as short chain triglycerides with less than 6 carbons.
The most common MCTs are caprylic acid (C8) and capric acid (C10). Coconut oil and palm kernel oil are the foods highest in these types of fats, with around 65% and 45% of their fatty acid profiles comprised of MCTs respectively. Other sources include butter, cheese and whole milk, but in much smaller amounts.
How Are MCTs Different?
Compared to long chain triglycerides, MCTs are metabolized differently by the body. Rather than requiring bile for emulsification and breakdown like other fats, MCTs can go directly to the liver from the digestive tract. This makes them a quicker source of energy.
Once in the liver, Medium chain triglycerides are either used immediately for energy or converted into ketone bodies which can also be used for fuel by tissues like the brain and muscles. This unique metabolism means MCTs don’t raise LDL cholesterol levels like other saturated fats and don’t tend to be stored as abdominal fat like long chain triglycerides.
The shorter carbon chain structure of MCTs also increases their heat stability, meaning they remain solid at higher temperatures compared to other fat types. This property makes MCT oil popular for use in cooking and supplemental products.
Potential Health Benefits
Due to their metabolism and ketone producing capabilities, MCTs have been researched for a variety of potential health benefits:
– Weight Management
Studies show MCT oil can increase feelings of fullness compared to other fats, likely due to its quick conversion to ketones in the liver. This controlled appetite along with extra calorie burning from thermogenesis may aid in weight loss.
– Heart Health
Despite being saturated, MCT consumption has been linked to improved cholesterol levels. Some research even found coconut oil helped increase HDL “good” cholesterol more than unsaturated soybean oil. MCTs’ lack of LDL increasing makes them a heart healthy saturated fat choice.
– Brain Function
The ketones produced from MCTs cross the blood-brain barrier and can be an alternative fuel for neurons. Supplementation has shown benefits for those with Alzheimer’s, epilepsy, and traumatic brain injury patients to name a few conditions.
– Digestive Health
The medium chains in MCT oil may inhibit growth of harmful bacteria in the gut while promoting prebiotics. Some studies link coconut and MCT intake to reduction in gut inflammation, constipation, and other digestive issues.
Applications and Supplementation
Due to potential health benefits, MCT oil and products high in medium chains see various uses:
– Cooking Oil: MCT oil has a neutral taste and high heat tolerance making it a popular option for sautéing, baking, bulletproof coffee etc.
– Ketogenic Diets: The ketone inducing properties of MCTs support their use in very low carb, high fat ketogenic diets for therapeutic and performance applications.
– Supplements: Pure MCT oil and MCT powder supplements provide a concentrated source of the beneficial fats that’s easy to consume.
– Skin/Hair Care: The emollient qualities of MCTs make them popular ingredients in natural beauty and skin care products for their moisturizing properties.
While research on MCTs continues, current evidence suggests medium chains can be a useful dietary component. However, moderation is advised as recommended dosages for highest ketone production are relatively high in calories and fat. For most healthy individuals, small amounts from foods like coconut provide benefits.
Safety and Side Effects
When supplementing with concentrated sources of MCTs, some individuals may experience mild gastrointestinal side effects in the form of loose stools, cramping or nausea. This is more common at higher doses or without gradual introduction and tends to subside over time as the body adjusts. Taking MCT oil with food can help reduce GI issues.
Due to the high saturated fat content, very large amounts of MCT oil should be avoided by those at risk for fat overload conditions like pancreatitis. However, moderate amounts appear safe for most and have not shown negative impacts on heart health markers like other saturated fats when. As always, check with your healthcare provider before making major dietary changes or using supplements.
In conclusion, MCTs can be a valuable part of a healthy diet when consumed in moderation from whole foods or supplements. Their unique metabolism profile sets them apart from other fats and research so far indicates benefits for weight control, cardiometabolic health, cognition and digestion when used judiciously. Further studies continue exploring applications of these medium chain triglycerides.
*Note:
1.Source: Coherent Market Insights, Public sources, Desk research
2.We have leveraged AI tools to mine information and compile it
