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Medium-chain triglycerides (MCTs) are fatty acids with numerous health benefits, including weight management, increased energy, and improved focus
Medium-chain triglycerides (MCTs) are fatty acids that have numerous health benefits.
All dietary fats are molecules made up of carbon chains. In a typical diet, most of the fats we consume are long chains with 16-24 carbons, whereas MCTs are shorter with 4-14 carbons:
- Because of their low number of chains, MCTs are metabolized differently, going straight into the liver, where they can be used as energy or converted into ketones.
- MCTs are less processed by the body and can cross the blood-brain barrier to be used as fuel source for the brain.
- Other types of fat, such as animal fats or vegetable oils (which primarily contain long-chain triglycerides), must be broken down by the intestines and then transported through the bloodstream before they can be used as an energy source. Because MCTs are more easily digested, they are used quickly and are not stored as fat.
- MCTs are an excellent delivery system for vitamin E and coenzyme Q10, especially for people with fat malabsorption disorders.
6 benefits of eating medium-chain triglycerides
- Weight management: MCT oil has been shown in studies to aid in weight loss by increasing the feeling of fullness. The calorie count is 10% lower than other triglycerides. MCT also promotes good gut health, although it is best to consume in moderation
- Increased energy: MCTs can be used as a quick source of energy because they are easily absorbed and travel quickly throughout the body.
- Improved brain function and focus: MCTs are essentially fuel for the brain, helping you to focus and boosting concentration during work or daily activities.
- Reduce blood sugar levels: MCTs can help with high blood sugar management because they help reduce fat storage and increase fat burning.
- Reduce the risk of heart disease: MCTs may help reduce the risk of heart disease, lower cholesterol, and reduce inflammation because they have been shown to support weight loss.
- Reduce the incidence of refractory seizures: A diet rich in MCTs may help with refractory seizures in those with Dravet’s syndrome and complicated autism. The benefits of consuming MCTs appear to be promising in this regard, although more large-scale studies and additional research are required.
What are the different types of MCTs?
Medium-chain triglycerides MCTs are classified into four types, which are distinguished by the number of molecules in their carbon chains. In general, the shorter the chain, the more efficiently the body can process energy from molecules.
- C6 or caproic acid or hexanoic acid:
- Made up of 6 carbon molecules
- Quickly metabolized and ideal for short bursts of energy
- Frequently removed during processing due to its strong taste and odor
- C8 or caprylic acid or octanoic acid:
- Made up of 8 carbon molecules
- Has antimicrobial properties
- Useful for short bursts of energy
- C10 or capric acid or decanoic acid:
- Made up of 10 carbon molecules
- Quickly converts to ketones in the liver
- Beneficial for endurance and mental performance
- C12 or lauric acid or dodecanoic acid:
- Made up of 12 carbon molecules
- Slowest to digest due to its longer carbon chain
- Still has antimicrobial properties and a variety of health benefits
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What are good sources of MCTs?
MCTs occur naturally in a variety of foods, but they are mostly found in oils and supplements. Primary sources may include:
- Coconut oil
- Palm kernel oil
- Whole milk and butter
- MCT oil, which is highly concentrated
MCT oil is produced by extracting MCTs from coconut or palm oil via a manufacturing process. It has little to no taste or odor, making it ideal for mixing with food or drinks.
If you want to maintain overall good health, cooking with coconut or palm oil is a great option. If you want a higher dose, MCT oil may be a better option.
What are possible side effects of MCTs?
While they are generally regarded as safe, some side effects do occur although they are typically minor. The most frequently reported problems with MCT supplementation are:
- Nausea
- Stomach cramping
- Gut problems
MCTs have been shown in studies to cause food allergy by blocking antigen absorption and stimulating type II helper T cells responses (white blood cell responses).
