MCT oil – benefits of MCT oil, their types, sources & side-effects

Aashu’s Dilemma

Aashu joined a gym last month and now he wants to put down some weight. He has already opted for a Vegan diet but his gym trainer has advised him to add MCT oil to his diet.

In recent years, MCT oil has garnered much attention from dieters, athletes & bodybuilders due to many of its health benefits.

This oil has suddenly become popular because it can aid in weight loss. It can also substitute refined oils that are much more harmful. For Aashu, MCT as an alternative to conventional edible oil will be a new experience.

Today, artificial sources of MCTs such as MCT oil are already available in the market and can fulfil your daily needs.      

Aashu also came to know about myths regarding MCT oil & he is confused about whether should he include it in his diet. Now, Aashu is again on Google search to clear all those confusions regarding it & get answers to related questions.

What is MCT oil?

MCT is an abbreviation of medium-chain triglycerides, a form of medium-chain fatty acid & has 6-12 carbon molecules. Unlike its other brother LCT, it is much health-friendly.

When you look at medium-chain fats, you must understand that they are easy to digest & release more energy than their long-chain counterparts that are called LCT (long-chain triglycerides).

C6, C8, C10 & C12 are the 4 major types of medium-chain fatty acids in MCTs. All these fatty acids are responsible for the health benefits of MCT oils.

Naturally, MCT oils are only available in coconut oil, palm oil & human breast milk. But now you can easily find the manufactured form of MCT oils.

Major Sources of MCTs

There are a good number of natural sources that can fulfil your daily needs for MCTs. These foods include coconut oil, palm kernel oil & dairy products.  

Coconut oil

Traditionally, coconut oil has been used as a great source for all mixes of MCT oils. Nearly 60% of all fat content is MCT fats. out of all that content, C12 takes the majority part of that.

Palm Kernel Oil

With more than 50% of its total fat content being MCT, palm kernel oil is a good source of it. Specifically contains C8 & C10 types of MCTs.

Dairy Products

Nearly 10-12% of their fat content is MCT, while C6, C8 & C10 make the whole content.    

Other than these natural sources, today you can even get MCTs from artificial sources which include MCT oil & MCT powder.

MCT Oil

Extracted from food oils & is made up of 100% MCT fats. It mostly has C8 & C10 MCTs to make it odourless & flavourless.

MCT Powder

MCT oil is turned into powder form as it is easier to mix, easier to mix with different recipes & even be used to make keto drinks.   

Types of MCT oil

In general, there are four types of MCT oils based on the presence of fatty acids in them. They are:

If you want a mixed intake of all forms of MCTs then you must consume coconut oil. Fortunately, coconut oil has a high smoke point that makes it suitable for medium & high heat cooking. You can even store coconut oil at room temperature so that you don’t need a refrigerator for its preservation.

Benefits of MCT oil

Due to its content, MCT oil have certain health benefits over other forms of edible oils. Let us discuss them:

Helps in Weight Loss

Comparatively, MCT oils have much lower calories than other vegetable oils which makes them suitable for dieters to consume.

Also, they are rarely stored in the body as fats due to their ease of digestion. Many studies support this claim by showing less weight gain as compared to that of LCTs.

This is because when they reach the small intestine, they just get digested & reach the liver to transform into ketones. This is essential for the faster burning of fats & release of more energy.

Controls Overeating

MCT is more effective in keeping you satiated for a longer time than other fats. There are enough studies to prove that MCTs are better at helping you control your appetite than LCTs.

Feelings of fullness can play a crucial role in preventing you from overeating. This allows you to avoid any unhealthy snacking and processed or junk foods. 

Again, the production of ketones in this oil is primarily responsible as they can quickly burn down the fats & reduce your urge to eat more.

Improves your Energy Levels

MCT oil has become a favourite oil intake for athletes & bodybuilders due to its ability to boost energy levels in the body.

Some recent studies have shown that it can lower the lactate levels in the body. This can help an athlete in moderate as well as high-intensity exercises. Another study on sprinters has shown that due to substituting LCT oil with MCT oil has increased their time-trial performance.
     
The reason is that ketones help in breaking down stored sugar. Then it is turned into energy consumed during moderate or high-intensity exercises.

Lowers the risk of Chronic Diseases

One reason due to which everyone should include it in their diet is that MCT can cut down the risk of having chronic diseases in a person. Some of these diseases are cardiovascular disease, insulin resistance & Alzheimer’s. 

Obesity is an open invitation for many chronic diseases. It can help you reduce the risk by lowering your calorie intake & by controlling your appetite.

Some studies have shown that this particular oil can detoxify your body by lowering the growth of free radicals. Free radicals are responsible for causing cancers & accelerating the ageing process. MCTs can be beneficial in both cases as well.

Mitigates Gastrointestinal Diseases

Thanks to its ease of digestion, MCT oil can be consumed by those who have some existing gastrointestinal diseases. If you are suffering from irritable bowel diseases such as Crohn’s disease, pancreatitis & short bowel syndrome, then you should add this oil to your diet.

Studies have proved that people with fat absorption disorders such as cystic fibrosis or Malabsorption syndrome then it can be a good choice to get easily digestible fats.

Uses of MCT oil in Cooking

Many of us are confused and constantly ask “Are MCT oils good for cooking purposes?” or can they efficiently substitute the widely used oils such as vegetable oils that carry LCTs?

The answer is yes because coconut oil which is still a major source of MCT for many is widely used for cooking in South India. Coconut oil has always been consumed as a major source of MCTs.

This proves that you can even use 100% MCT oils for low, medium or high-temperature cooking. Due to the high Smoke point, you can do smoke-free cooking at high temperatures as well.

But remember in deep-frying, temperatures can even go above the smoke point of other alternative oils, so it is advised to use coconut oil for deep-frying. 

Following are some reasons for using MCT oils in cooking:-      

1. It is Flavorless: They mostly carry Caprylic acid (C8) & Capric acid (C10) that are odourless & make them a good option for cooking any Indian dish.
2. Combines well with other nutrients: They can easily blend with other nutrients making it a nutrient-friendly oil that sustains the nutritious value of any meal.

This all makes MCT oils a better & more nutritious substitute for your regular vegetable oils.

MCT Oil vs Olive Oil: Which is good for cooking?

If you compare olive oil & MCT oil based on health benefits then olive oil takes the clear lead.

The reason is that MCT oil has 6 times more saturated fats than olive oil. Other than this, it is also made up of 100% saturated oils while olive oil only has 14% of it & nearly 72% of it is monounsaturated fatty acids that are considered more beneficial to your health.

But olive oil is fully made up of LCTs which makes them hard to digest in comparison to MCT oils. Due to this, MCT oil should be preferred by those having gastrointestinal diseases. 

Again, if you need to have a ketone diet for faster burning of fats then this oil can help you in a better way.         

Now, when we compare both oils for their benefits in cooking, we find that olive is more stable for high-temperature cooking due to its high smoke point which is 400 Fahrenheit. On the other hand, MCT oil has a much lower smoke point which makes it unsuitable for deep-fry cooking.  

But olive oil if overheated can spoil its flavour & with it, the taste of your dish. 

MCT oil for Hair & Skin

We generally use coconut oil as a natural remedy for most skin & hair problems but we should know that it is the presence of MCT fats that makes it a suitable choice for these external uses.

MCT oil itself is a good choice for hair & skin care. It provides the necessary moisturizer to the scalp of your head & detangles your hair. Similar to that of Omega-3 fatty acids, it is also good for maintaining a healthy & dandruff-free scalp.  

For skin, applying it on rashes & allergies can give you instant relief. You can also use it as a natural moisturizer against wrinkles & stretch marks. Along with that, you can use it as a lip balm in winter.

Side-effects or Risks of Consuming MCT

“MCT oil would be safe in small doses for most generally healthy individuals, I would not recommend it to someone who is living with fatty liver or heart disease because MCTs are still fats”.

– Anthony DiMarino, registered dietitian, RD, LD

No considerable studies have been conducted about the side-effects of MCT oil that can prove some serious health problems emerge due to consumption of it.

But some minor side-effects such as nausea, vomiting, diarrhoea & even dizziness have been reported among a few consumers.

You can avoid even these minor side effects by starting with small regular doses. If you see no health issues then slowly increase the dose of MCT oil in your diet.

Some experts claim that having MCT supplements can alter your immune system causing some chronic diseases like asthma, food allergy & even atopic dermatitis. But they can’t provide any concrete study to prove their claims.

But then also, you need to consult your doctor if you notice an allergic reaction or increased sensitivity due to these supplements.           

Conclusion

Aashu now has more clarity about MCT oil or Medium-chain Triglycerides. It carries more health benefits than widely used counterpart LCTs or Long-chain Triglycerides.

It can help those who are suffering from some gastrointestinal diseases as it is easier to digest. It can also reduce the risk of chronic diseases such as Alzheimer’s, heart disease & type-2 diabetes.
   
Coconut oil, palm kernel oil & dairy products are some natural sources of MCTs while MCT oil & MCT powder are some artificial sources.

MCT oil should be consumed in a more controlled manner as it can also result in some minor side effects like nausea, vomiting & gut problems.