The basics:
You might have heard fitness professionals talking about coconut oil coffees and ketogenic diets for weight loss and optimizing lifestyle. There is so much information out there, it can be hard to identify the facts and make your own decision about using products. So let’s break it down!
MCT Oil is a fat source, made from triglycerides. Medium chain triglycerides (MCTs) are a type of saturated fat in which the fatty acids have only 6-10 carbons.
MCTs are not widely distributed in foods but can be found in limited quantities in dairy fat and tropical oils such as coconut oil and palm kernel oil. The richest dietary sources of caproic acid are butter and cheese, alongside other full fat dairy produce. Caprylic acid is found in coconut oil and palm kernel oil. ‘Normal’ Western diets are not generally high in MCT for this reason!
Due to its structure, it has a unique low melting point. This means it is liquid at room temperature and also more soluble and readily available in our blood stream, making it a rapidly available energy source.
Why do we use it?
Cognitive function-‘brain gains!’
There has been evidence that MCT oil if taken without food containing carbohydrates, can lead to better mental focus due to helping the body uses ketones as a fuel source. This relies however on a low carbohydrate diet and moderate protein, with high fats for an extended period of time.
If taken fasted, MCT oil can help us begin to use ketones as a fuel source using workouts in place of your pre-workout carbohydrates to help with gym performance. When the body goes into ketosis, we feel more alert and can use fat sources more easily for energy.
There is also good evidence for the role of MCT oils in helping with epilepsy, and even helping reduce seizures! Ketogenic diets are well researched in this condition, and MCT oil is a perfect addition to a keto diet!
Fat Loss and Appetite
In some studies, MCTs appear to reduce calorie intake if used in place of other fat sources like olive oil. This may mean swapping your cooking oil to coconut oil or grass-fed butter may help keep you fuller for longer, and less likely to snack.
Our bodies also use them more quickly than other fat sources in lipolysis, which can increase the rate we burn calories from dietary fat. Coconut oil and butter have both been found to have a small impact on weight loss if substituted for other fat sources.
Long term health
Diets high in MCTs have been found to increase good cholesterol levels (HDL) and reduce LDL. It is worth noting however that this is when used in place of other fat sources, such as trans fats- and adding extra fats without accounting for calories will lead to weight gain.
For those with type 2 diabetes and high cholesterol, MCT oil has been found to have an impact in lowering cholesterol also, making it a useful dietary addition!
It also seems to help with insulin sensitivity in type 2 diabetics, although this effect has not been replicated in the general population.
How You Can Use It?
If you currently cook in oils such as vegetable or sunflower oil, try swapping the same amount for a coconut oil, or grass fed butter- remembering that it has a different smoke point and so will burn at a different temperature. Using MCT oil to cook with has been found to help satiety, and help us feel fuller for longer.
MCT oil in its pure form can be used pre training for those on a ketogenic diet, or added to meals. During workouts, the calories contained are more readily used as energy than other fats, helping you sustain performance!
NowFoods have just released flavoured MCT oils also which are delicious additions to baking, porridge and yoghurt dishes, or in your favourite coffee!
