Health and Wellness Associates
EHS Telehealth Association
“MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management. Coconut oil is one great source of MCTs — roughly 62 percent to 65 percent of the fatty acids in coconut oil are MCTs — but recently more concentrated “MCT oil” has also been growing in popularity.
MCTs, also called “MCFAs” for medium-chain fatty acids, are believed to be largely missing from the diets of people eating “standard Western” diets, most likely because the public has been led to believe that all forms of saturated fats are potentially harmful. However, recent research has shown a lot of evidence about the real truth regarding saturated fats.
We now know that ideally MCT oils like coconut oil should actually be consumed every day. Certain saturated fats, especially MCTs and other healthy fats found in things like coconut oil or grass-fed beef, are in fact easier to digest than long-chain triglycerides (LCTs) and might even have more benefits related to heart health, obesity prevention and brain health, too.
In fact, traditional populations living in tropical areas have been consuming saturated fats, including sources of MCTs like coconuts, for thousands of years without any ill effects — so consider the idea that a low-fat diet is “healthy” to be one of the biggest nutrition lies there ever was!
Aside from coconut oil, smaller amounts of MCTs can also be found in certain other foods with saturated fats, including butter (especially butter from grass-fed cows), cheeses, palm oil, whole milk and full-fat yogurt. Dairy products in the United States do not have MCT’s in them.
Caution: Palm oil is a controversial source of MCTs, not because it’s bad for your body, but because there are major issues involved in the process of procuring this oil. These include deforestation, loss of wildlife diversity and unethical treatment of workers. That’s why I only recommend RSPO-certified palm oil, which comes from producers who prioritize sustainability practices.
What Makes MCT Oils So Special?
MCTs get their name because of the length of their chemical structure. All types of fatty acids are made up of strings of connected carbon and hydrogen. Fats are categorized by how many carbons they have: short-chain fats (like butyric acid) have fewer than six carbons, medium-chain fats have between six to 12 carbons and long-chain fats (like omega-3s) have between 13–21.
What makes MCTs a top source of essential healthy fats? Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. This is one reason why many people claim that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as fat.
Compared to longer-chain fats, MCTs are absorbed more easily since there’s less work for the body to do breaking apart carbon bonds. MCTs are smaller, so they can permeate our cell membranes more easily and don’t require that we use special enzymes in order for our bodies to utilize them.
MCTs and saturated fats are good for you in other ways, too: They reduce the risks of low-fat diets, and they’re supportive of your gut environment, especially since they have the capability to combat harmful bacteria, viruses, fungi and parasites. Additionally, MCTs contain antioxidant properties, which is why coconut oil has far-reaching inflammatory benefits that have led it to be used to treat dozens of health problems in folk medicine for centuries.
MCT Oil Nutrition Facts
There are actually a few different forms of MCT oils, some that are likely more effective than others. The four different kinds of MCTs include caprioc (acid C6:0), caprylic (acid C8:0), capric (acid C10:0) and lauric (acid C12:0) acids. Generally speaking, the shorter the chain (meaning the lower the number of carbons the acid has), the faster the body can turn the fatty acids into usable energy, in ketone form. Ketones are what the body produces when it’s using fat for energy instead of glucose.
Regardless of the exact kind of MCT, all are still beneficial for overall health — especially for people who have a difficult time digesting other forms of fats, including anyone with malabsorption problems, digestive disorders like leaky gut syndrome, Crohn’s disease, gallbladder infections and so on.
Health and Wellness Associates
Dr P Carrothers
Dir Personalized Healthcare
Preventative and Restorative Medicine