The MCT Myth - Coconut oil for your diet & the truth about medium chain triglycerides
- thatsglow
- Jul 2, 2022
- 2 min read
Updated: Jul 19, 2022
What's the hype about medium-chain fatty acids, MCTs? Are they really that healthy?
Can they help with weight loss?
What you may have been wondering about for a long time, you will find the answer here!
Content
Taking MCT oil
What are MCT?
MCT (= medium chain triglycerides) are medium-chain fatty acids. They naturally occur in palm kernel fat and coconut oil. In addition, MCT oils usually contain caprylic acid (C8) and capric acid (C10). In contrast to the long-chain fatty acids (LCT, e.g. in olive oil), the medium-chain fatty acids are digested more quickly, means broken down, absorbed and transported directly to the liver via the blood.
Taking MCT oil
Slow habituation is important when taking MCT oil. Otherwise, gastrointestinal problems may occur. It is recommended to start slowly with 20 g/day. After getting used to it, the maximum tolerability is around 120 g/day.
MCT oil - nutritional values
Compared to LCT, MCT have a ten percent lower energy content. They also increase energy expenditure (food-induced thermogenesis) to a greater extent than other dietary fats.
See more below Losing weight with MCT oil?
Nutritional values example
DM Bio-Kokosöl (Link to product)
Average nutritioal value per 100 ml
Calorific value 827 kcal / 3.400 kJ
Fat 92 g
hereof saturated fatty acids 86 g
Carbohydrates < 0,5 g
of which sugars < 0,5 g
Fiber < 0,5 g
Protein < 0,5 g
Salt equivalent 0,06 g
Where to buy MCT oil?
DM Bio-Kokosöl
Rossmann EnerBIO Kokosöl
*Affiliate Link
Losing weight with MCT oil?
Effects of MCT oil: Short-term successes in weight loss has been described in studies. This was attributed to increased satiety and increased food-induced thermogenesis (increased post-meal energy expenditure due to increased temperature and heat release). However, the groups of participants were mostly small and the periods of the investigations were too short for a clear statement to be made as to whether and to what extent long-term effects can be achieved. MCT are therefore not recommended for weight loss and reference is made to the proven general method of total energy balance with diet and exercise.
MCT in your diet
A big hype, especially about coconut oil, runs through the media. However, no health benefit was found in healthy people. At best, it makes sense to discuss the use of MCT with a doctor in the case of special intestinal diseases. As described above, the high proportion of medium-chain fatty acids (MCT) can generally be considered positive, as they are processed more quickly by the body. However, there are no studies proving a long-term effect. The proportion of 90 % saturated fatty acids, on the other hand, should even be viewed critically, because unsaturated fatty acids are healthier for us. It is important not to switch your diet completely to MCT. For cooking Asian dishes, coconut oil is definitely recommended for the typical taste. It is only limited when heated to 120 degrees. From a health point of view, walnuts or olive oil can be used just as well. These have a better fatty acid balance.
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