Best MCT Oil Reviews: What are they?
MCT stands for Medium Chain Triglycerides, which are fatty acids that have been partially hydrogenated (a process that converts them into triglyceride). They are found naturally in coconut oil and palm kernel oil. These oils contain medium chain triglycerides (mCT) because of their high concentration of these fats. However, it is not necessary to fully hydrogenate the fat before using it in your diet or cooking methods. MCTs are considered healthy fats because they do not raise blood cholesterol levels.
The health benefits of mCTs include:
They reduce the risk of heart disease and type 2 diabetes. They may even lower the risk of developing cancer.
There is some evidence that suggests that they may increase energy, improve mental performance, decrease fatigue, and prevent certain types of cancers from spreading.
However, there is no scientific proof that shows that mCTs cause weight loss. Some studies show that consuming mCTs does not result in significant weight loss. Others suggest that eating too much of these fats could lead to obesity and metabolic syndrome.
It is generally accepted among nutritionists and researchers that saturated fats are bad for your body and contribute to heart disease, stroke, high blood pressure, osteoporosis, cataracts, colon cancer and many other diseases.
For that reason, it is generally recommended that you eat no more than 10% of your daily calories from saturated fats. Since the average person consumes around 2,500 calories per day, this means you should consume no more than 250 calories from saturated fats per day (10% of 2,500).
This is not as difficult as it sounds. For instance, 1 tablespoon of coconut oil has 117 calories from fat, of which around 92-96 are saturated fats. This means you could eat around 24 tablespoons of coconut oil per day and stay under the recommended 10% limit for saturated fat.
Even though it is possible to stay within the daily limit for saturated fat, there is no evidence that doing so has any health benefits. In fact, eating too much of any one type of fat (whether it’s saturated or unsaturated) will result in weight gain because the excess energy gets stored in your fatty tissues. Furthermore, eating too much of any one type of food will prevent you from eating other foods that are more nutritious and contain necessary vitamins and minerals.
For this reason, it is recommended that you eat a well-balanced diet and limit fats (of all types) to around 35% of your total daily calories. Keep in mind that the fat in coconut oil is more easily digested than the fat in meats or dairy products and does not need bile salts for digestion. This means that the fat in coconut oil gets absorbed into the blood stream faster than other dietary fats.
For this reason, it is recommended to avoid consuming more than 2 tablespoons of coconut oil per day. This is especially important if you have a problem with obesity or suffer from a condition such as heart disease, high cholesterol or diabetes.
As a rule of thumb, when using coconut oil in your cooking or baking, avoid recipes that call for more than 2 tablespoons of coconut oil (or other fat of your choice) per serving. When eating out of hand (such as with popcorn), it is best to keep the amount at one tablespoon or less.
You can also use other types of oils/fats such as butter, margarine, vegetable oil or olive oil in place of coconut oil.
The health benefits or risks of cooking with coconut oil are nullified when you use it to cook greasy, fried or fatty food such as french fries, donuts, bacon, or steak.
Sources & references used in this article:
How much MCT oil should I take daily? by P Garduno – 2020 – sandiegohealth.org
What does MCT Oil do to your body? by P Garduno – 2020 – sandiegohealth.org
Implementing a ketogenic diet based on medium-chain triglyceride oil in pediatric patients with cancer by LC Nebeling, E Lerner – Journal of the American Dietetic Association, 1995 – Elsevier
What does MCT oil taste like? by P Garduno – 2020 – sandiegohealth.org
How much MCT Oil in Coffee? by P Garduno – 2020 – sandiegohealth.org
Coconut oil has less satiating properties than medium chain triglyceride oil by R Kinsella, T Maher, ME Clegg – Physiology & behavior, 2017 – Elsevier
Slow Recrystallization of Tripalmitoylglycerol from MCT Oil Observed by 2H NMR by KW Smith, PR Smith, I Furo, ET Pettersson… – Journal of agricultural …, 2007 – ACS Publications
Twin-screw extrusion encapsulation of MCT-oil in a maltodextrin matrix using compatibilizing biopolymers by N Castro, V Durrieu, C Raynaud, A Rouilly – Colloids and Surfaces B …, 2020 – Elsevier