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9 minutes
Do you know how you can include MCT oil in your diet? We explain its benefits, in what dose it is healthy and what you should take into account to consume it.
The popular boom for maintaining a healthier lifestyle has sparked interest in certain dietary supplements. One of them is MCT oil, which carries a special type of fat known as “medium chain triglycerides”.
Although it is a type of saturated fat, it is absorbed quite easily, which allows energy to be obtained quickly. This, according to some reportshas several health effects, such as easier weight loss and increased mental capacity.
Medium chain fatty acids, which are part of the MCT, they are extracted from natural sources such as coconut oil and palm kernel oil. Dairy products also contain them in good proportion. There are 4 types of MCT, but capric and caprylic are the most common. Do you want to know more about it?
Characteristics of MCT oil
The MCT is made up of a mixture of triglycerides, whose glycerol molecules bind to 3 types of medium-sized fatty acids. A revision describes them as “bioactive lipids” for their health benefits.
The length of their chains are considered to be of medium size, since they range from 6 to 12 carbon atoms. For their part, the short-chain ones have less than 6 and the long-chain ones range from 14 to 18 or more carbons.
Their smaller size means that they are rapidly absorbed from the intestine into the blood.. They do not require the special transport called “chylomicron” that is used for long-chain fat.
Once in the blood, they can travel safely to the liver, where they are metabolized and converted into energy, rather than being stored as fat.
Common Types and Fonts
There are 4 medium-chain fatty acids that can be part of the MCT triglyceride, according to the journal Hospital Nutrition.
- caproicwhich has 6 carbon atoms.
- Caprylicwith 8 carbon atoms.
- caprichas 10 carbon atoms.
- Lauricwith 12 carbon atoms.
In each MCT triglyceride there are 3 of them, which can vary in type and position in the glycerol molecule. However, the most common are caprylic and capric.
MCT oil is mainly extracted from coconut oil, whose most prominent fatty acid is lauric acid. According to Spanish Nutrition Foundation45% of all coconut fat is represented by this fatty acid.
A special article mentions the palm kernel oil as an important source of medium chain fatty acids. It contains 48% lauric fatty acid, 3.6% capric and 4% caprylic.
In this way, coconut and palm kernel oil can be used as raw material to obtain MCT oil from the hydrolysis of their fat, with 50/50 caprylic and capric acid.
These fatty acids are also found naturally in milk.. In the magazine Journal of Dairy Science They comment that goat’s milk can contain up to 50% more than cow’s milk.
Uses and benefits
The uses and benefits that MCT oil gives to a healthy diet is based on scientific studies. So you can use it in a reliable way, as long as you follow the recommendations.
quick source of energy
Magazine Journal of Lipid Research highlights that medium chain triglycerides or MCTs do not need to be transported from the intestine to the blood. For that reason, are absorbed faster than long chain or LCT.
Their small size allows them to travel directly to the liver without being emulsified by bile salts. An group of experts they explain that, by entering the liver, they can be used as an immediate source of energy.
MCT triglycerides are converted into ketones within liver cells. Therefore, they are ideal in ketogenic diets. These ketones cross the blood-brain barrier, also becoming a quick source of energy for the brain.
Could promote weight loss
An clinical trial found that MCT oil can promote increased energy expenditure and lead to increased body fat loss in both humans and animals.
Other study also considered that the MCT It is effective in preventing obesity or promoting weight loss. Even, some scientists they consider it a better option than olive oil.
On the other hand, it I observe that the intake of MCT oil releases 2 hormones that produce satiety, such as peptide YY and leptin. In this sense, the magazine Physiology & Behavior recommended taking 2 tablespoons of MCT oil at breakfast to produce more satiety at lunchtime.
The evidence also suggests that This product provides 10% fewer calories than other types of fat, such as avocado, olive and nuts.
According to a study published in the journal Journal of Nutrition and Metabolism, MCT oil helps maintain ketosis, a state of “burning body fat.” This fulfills the principle of ketogenic diets for weight loss.
May lower bad cholesterol and maintain a healthy heart
An study found that When MCT oil is added to the diet, LDL (bad) cholesterol drops significantly. Another job concluded that lauric fatty acid, which is part of MCT, can increase the production of good cholesterol or HDL.
In laboratory animals This oil was found to significantly reduce C-reactive protein, an inflammatory indicator that increases the risk of heart disease.
Meanwhile, in a test in overweight men, MCTs were mixed with phytosterols and canola oil. Thus, it was possible to reduce the level of bad cholesterol while the good one increased. With the above, decreased risk of cardiovascular events.
Supplement for athletes
During physical exercise, when the body is low on oxygen, lactate, which is formed from glucose, increases. This metabolite decreases the performance of the athlete. The consumption of MCT oil allows you to take advantage of fat as an energy source instead of carbohydrates. This lowers lactate.
Regarding this, a study found that athletes who consumed 1.5 teaspoons of MCT oil had lower lactate levels. Besides, exercise was more productive than in those who ingested long-chain triglycerides.
Effect against fungi and bacteria
An study reported that caprylic, capric and lauric fatty acids, which are part of the MCT, They can reduce the growth of fungi and bacteria. However, most of these studies have been conducted in animals or in clinical trials. in vitro.
Improves digestion
According to the magazine Nutrients, MCT oil is highly beneficial for maintaining the balance of good bacteria that are part of the intestinal microbiota. This aids in better digestive function and the absorption of fat-soluble vitamins such as vitamin A, D, E and K.
Helps in the control of epilepsy, autism and Alzheimer’s
A study revealed that capric fatty acid — present in MCT oil — can control seizures invitro, leaving few side effects. Besides, various scientists observed that ketones can decrease the frequency of epileptic seizures.
On the other hand, some jobs They also link MCT — added to a ketogenic and gluten-free diet — with improved behavior in children with autism. However, more is required evidence that relates it to the different degrees of the autism spectrum.
As for Alzheimer’s, science reveals that a dose of between 20 and 70 grams of the oil can improve your symptoms from mild to moderate. Other studies concluded that a single dose of MCT is sufficient to improve short-term cognition in 20 people with Alzheimer’s.
It should be clarified that not everyone can follow a ketogenic diet to control epilepsy or autism, but it is recommended to consult a doctor or nutritionist.
Dosage and recommendations for the consumption of MCT oil
According to the experts, the maximum dose that can be taken of MCT oil, without any risk, is 4 to 7 tablespoons a day, that is, between 60 and 100 milliliters. The average dose is 2 tablespoons a day.
As a recommendation, before including it in the diet as a supplement, it must be approved by the doctor. In this way, the professional will determine if the person is suitable or not to take it. For example, those allergic to coconut should not include it.
Risks and considerations to take into account
MCT oil is well tolerated by most people, as its fatty acids are found in natural foods. However, it is always recommended to start with low doses, until reaching 2 tablespoons daily.
Some inconveniences for its ingestion can include nausea, vomiting, upset stomach and diarrhea. Besides, high doses lead to problems such as fatty liveras revealed by a mouse study. Overall, more research is needed on the long-term effects of MCT oil.
For now, studies suggest that MCT fatty acids have broad health benefits such as promoting weight loss, protecting the heart, improving autism, among others. However, like any other supplement, it requires a medical indication.
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