I have been practicing the Keto Diet for a while now and have never looked at MCT Oil. A friend of mine has been taking it and that got my curiosity up and I decided to look into it. Here is what I found.
What is keto mct oil? MCT Oil is a medium-chain triglycerides. It is a form of saturated fatty acid that has many health benefits: Better brain and memory function, weight loss and better weight control, lower cholesterol, lower blood sugar levels, and increased energy and endurance.
These benefits raised a few questions: What are good sources of MCT Oil? Is the concentrated form better? What are the benefits of MCT Oil? Is there a powdered form? Are there risks with MCT Oil?
In the standard american diet, MCTs are believed to be largely missing. This is due to the fact that the public has been led to believe that all forms of saturated fats are potentially harmful. With recent research has given us a lot of evidence regarding the real truth of saturated fats.
MCT Oils like coconut oil should be consumed every day. MCT oils are in fact easier to digest than long-chain triglycerides and might have more benefits with heart health, weight control, and cognitive function, as well.
What gives MCT oil its name? It comes from the length of their chemical structure. You see fatty acids are made up of molecules of connected carbon and hydrogen atoms. These connected carbons and hydrogens are categorized by how many carbons they have. If they have fewer than 6 carbons then they are a short-chain fat. If they have 6 to 12 then they are a medium-chain. And if they have 13 to 21 then they are a long-chain fat.
So Caprylic Acid has eight carbon atoms (C8). Capric Acid has 10 carbon atoms (C10). And Lauric Acid has 12 carbon atoms (C12).
Your body has an easy time digesting these medium-chain fats. They are sent directly to your liver, where it is converted to energy for your body. Because MCTs have a shorter chain there is less work for the body to do breaking them down.
We do not need special enzymes in order to use them and can permeate our cell membranes more easily.
Sources Of MCT Oil?
Coconut oil is greater than 60% MCT oil. It contains all 4 types of MCTs, plus a small amount of LCTs. Coconut oil is about 50% lauric acid (C12) making it one of the best sources of this fatty acid.
Palm Kernel oil is greater than 50% MCT oil.
Dairy Products are 10 to 12% MCT oil. When compared to coconut oil, dairy tends to have a higher percentage of capra fatty acids (C6, C8 and C10) and a lower percentage of lauric acid (C12).
MCT Oil itself is sold as a oil and a powder It is made in a process called fractionation, which involves extracting and isolating the MCTs from coconut or palm kernel oil. MCT oils are made up of either 100% caprylic acid (C8), 100% capric acid (C10) or a mixing of the two.
Caproic acid (C6) is not normally present due to its unpleasant taste and smell. Lauric acid (C12) is normally not present or is present in only small amounts.
MCT Oil VS Coconut Oil
So the big difference between MCT oil and Coconut Oil is the MCT oil is much more concentrated and contains mostly capric acid and caprylic acid. Coconut oil is made up of MCTs, over 60%, whole MCT oil is almost entirely MCTs.
MCTs are comprised of four different kinds. The difference being the number of carbon atoms that are connected in the fat molecules. For MCTs that is between 6 to 12 carbons long. In coconut oil the MCTs are 50% lauric acid, but contain the other 3 in varying amounts.
MCT oil, is made of a blend from coconut and palm oil by extracting capric acid and caprylic acid from each.
One of the best sources of lauric acid is coconut oil. Studies have shown it has antibacterial, antimicrobial and antiviral properties. Saturated fat is around 90% in coconut oil. The short chain MCTs (those with less carbons) do not make-up coconut oil.
Some people have a problem with Lauric Acid and claim that it does not biologically act like other forms of shorter MCTs. It takes longer to break down. This is a reason why MCT advocates recommend MCT oil over coconut oil, and feel it is superior. Producers of coconut oil are legally allowed to claim that lauric acid is a type of MCT.
Coconut oil does have some well-documented health benefits that the concentrated MCT oils might be missing out on. With MCT oil you might not really know what you are getting. To get the MCT oil to be liquid at cooler temperatures, it might need to be more refined than regular coconut oil.
Marketers of MCT oil might brag that their products contain more MCTs than real coconut oild does, it just might be because they are chemically altered. There could even be filler oils like omega-6 polyunsaturated fats.
Another consideration point should be that most MCT oils on the market are produced with chemical/solvent refining. Using hexane and enzymes and combustion chemicals for production.
That is not to say all are, look closely at the manufacturer and the process of production for the MCT oil and make an informed decision.
MCT oil’s popularity has skyrocketed in recent years. Part of that growing popularity is because of “The Bulletproof Diet,” written by Dave Asprey. In his dietary approach for fast weight loss and brain health, he recommends 50 to 70 percent of your energy comes from healthy fats, emphasising MCT oil, grass-fed butter and coconut oil.https://blog.bulletproof.com/top-14-ways-to-fit-more-coconut-oil-into-your-diet/
What I recommend is to enjoy both coconut oil and a good quality MCT oil for their numerous benefits. Again just make sure you are buying a high-quality MCT oil, look at the label and states the ingredients and how it was manufactured.
MCT Powder-
MCT oil does come in a powder form. It has some pros and cons.
Pros:
- You can digest it easier
- The dry texture lends itself to mixing in cooking easier
- Doesn’t have the oily residue of MCT oil
- Easy to pack and go
Cons:
- Much more expensive than MCT oil
- Not as widely availible
- Fewer MCTs per ounce than the oil
Are There Risks With MCT Oil?
There are benefits in taking MCT oil, but please remember that you are consuming fats and should not do this with a high carbohydrate diet. This will spike insulin which will signal the fat cells of your body to store more fat, causing you to gain weight.
MCT oil supplements are not considered a natural product since they are derived from versions of food oils.
MCT oil has a low smoke point, it is not good to cook with. However, coconut oil can be used in cooking to replace other oils and adds a great taste to foods.
Related Questions-
How do you take MCT oil on a ketogenic diet? Add it to coffee or other warm drinks. Pour it on top of your meals. Add it to your smoothies or your pre/post-workout shakes. Add it to a fat bomb. Gulp it down. Use it in your condiments, dressings, and sauces.
Can I take MCT oil straight? Yes, you can take MCT Oil with nothing added, or you can put it on whatever you like. MCT oil has not taste or smell. So it blends into your coffee or smoothies or other things very easily. Don’t limit yourself.
How often should you take MCT oil? Your body needs a chance to adapt to the influx of MCT oil. So start slow with 1 tsp a day, and work-up to 1 tbsp per day. Once adjusted you can take up to 4 tbsp per day. An average dose is 1 tbsp to 2 tbsp per day.