Explore what MCT oil is and how it may support metabolic function based on current research. With a reputation for energy-boosting properties and potential weight loss benefits, many are keen to understand what MCT oil is and whether it can genuinely aid in optimising metabolism.

In the world of health and wellness, there are many supplements and diet plans that claim to offer great benefits. One that has gained attention in recent years is MCT oil. Famous for its energy-boosting effects and possible weight loss benefits, many are curious to see if it really makes a difference.

What is MCT Oil for weight loss?

MCT stands for Medium-Chain Triglycerides. These are a type of fat that is more efficiently digested and metabolised than the common long-chain triglycerides (LCT) found in most foods. MCTs are naturally present in coconut oil, palm kernel oil, and some dairy products. However, MCT oil offers a more concentrated dose.

Unlike LCTs, MCTs are transported directly to the liver post-ingestion, skipping the standard fat digestion process. Once in the liver, they can either be used as an immediate energy source or converted into ketones. Ketones are produced when the liver breaks down fats and can be utilised as an alternative energy source by the body, particularly the brain.

What does research say about MCT Oil and body composition?

There's growing interest in how MCT oil might support weight loss. Let's explore the potential mechanisms:

• Increased Energy Expenditure: Some studies have suggested that MCTs can increase the number of calories burned when compared to LCTs. The boost in metabolism could aid in weight loss efforts.
• Appetite Suppression: Some studies suggest MCT oil may influence hunger signals and metabolic markers, though more research is needed.
• Supports Ketosis: MCT oil is often used by individuals following ketogenic diets, as it may help maintain a state of ketosis.
• Less Fat Storage: Due to their unique structure and metabolism, MCTs are less likely to be stored as fat in the body compared to LCTs.

Natural sources of MCT Oil for health benefits

MCT oil, as we've established, stands for Medium-Chain Triglycerides, a type of saturated fatty acid. While you can purchase concentrated MCT oil directly, there are several natural sources rich in MCTs. Here's a detailed look at some of them:

1. Coconut oil

Coconut oil is perhaps the most popular and accessible source of MCTs. Roughly 50-60% of the fatty acids in coconut oil are MCTs, mainly lauric acid. Apart from MCTs, coconut oil also contains other beneficial compounds and has been a staple in many tropical countries for centuries.

2. Palm kernel oil

Not to be confused with palm oil, palm kernel oil is derived from the seed or kernel of the fruit. It's high in MCTs, particularly capric acid and caprylic acid. However, there are sustainability and environmental concerns associated with the production of palm oil products, so it's crucial to source sustainably-produced palm kernel oil if you choose to use it.

3. Dairy products

While they might not be the first foods that come to mind when you think of MCTs, many dairy products are reasonably good sources of this type of fat. This includes:

• Cheese: Especially hard cheeses like Parmesan.
• Butter: Especially grass-fed butter, which has a different fatty acid composition than grain-fed varieties.
• Milk: Whole milk and full-fat dairy products contain more MCTs than low-fat or non-fat versions.
• Yoghurt: Full-fat yoghurts, in particular, have a decent MCT content.

4. Goat milk

Compared to cow's milk, goat milk has a higher proportion of MCTs. This not only makes it easier to digest for some people but also provides the benefits associated with medium-chain triglycerides.

5. MCT oil supplements

MCT oil supplements are commercially available and are commonly derived from coconut or palm kernel oils. These are often derived from coconut or palm kernel oil but are more potent. They typically contain a higher proportion of the beneficial caprylic acid (C8) and capric acid (C10) compared to natural sources.

6. Certain specialty diets

Some prescribed medical diets, particularly those used to treat epilepsy or other neurological conditions, may incorporate MCT oil due to its potential to produce ketones, which can be beneficial in managing these conditions.

How to use MCT Oil in your diet for weight loss

If you're exploring how MCT oil fits into your routine, here are some general tips based on nutrition research:

• Start Slowly: Introduce MCT oil gradually to minimise potential digestive discomfort.
• Quality Over Quantity: Opt for a high-quality MCT oil, ideally one containing a mix of caprylic acid (C8) and capric acid (C10).
• Add to Drinks or Meals: MCT oil is versatile. Mix it in your morning coffee, smoothies, or use it as a dressing for salads.
• Monitor Portions: Remember, while MCT oil might aid in weight loss, it's also calorie-dense. Ensure it fits within your daily caloric intake.
• Optimise Fat Intake: While MCT oil has benefits for metabolic processes, ensure that you are getting a range of fats that also include other essential fatty acids such as Omega 3’s and 6’s to support heart and brain health.

MCT Oil can help with blood sugar levels

The impact of dietary choices on blood glucose levels is a focal point for many individuals, especially those managing diabetes or metabolic syndromes. MCT oil, recognised for its unique metabolic properties, has come under scrutiny for its potential influence on blood glucose. But how exactly does MCT oil interact with blood glucose? Let’s dissect the science.

1. MCTs and energy metabolism

Unlike long-chain triglycerides (LCTs) that require a longer digestive process, MCTs are directly transported to the liver after ingestion. In the liver, MCTs can be converted into ketones. Ketones are molecules produced when the liver breaks down fats, which can serve as an alternative energy source for cells, including brain cells, when glucose is scarce.

2. Reduced reliance on glucose

Because MCTs can be rapidly converted into ketones, cells have an alternative fuel source to glucose. This may reduce the body's immediate demand for glucose, potentially stabilising blood glucose levels.

3. Impact on insulin sensitivity

Some studies have indicated that MCTs might enhance insulin sensitivity. Improved insulin sensitivity means the body requires less insulin to transport glucose into cells. Some emerging research suggests MCTs may affect insulin response, though more robust evidence is needed, and individual outcomes vary.

Potential side effects

Although MCT oil has many benefits, it's essential to be aware of potential side effects, especially when starting to use it. Individuals interested in trying MCT oil may wish to start with small amounts and observe how they feel. Speak with a healthcare professional before making changes to your diet.
Here are the common side effects:

1. Digestive issues

MCT oil may cause digestive discomfort such as:

• Diarrhoea
• Nausea or vomiting
• Bloating
• Stomach cramping

2. Risk of overconsumption

• Since MCT oil is calorie-dense, consuming too much can lead to unintended weight gain.
• Overuse might also cause an imbalance in dietary fats if not paired with other healthy fats like Omega-3s.

3. Possible allergic reactions

• Though rare, individuals sensitive to coconut or palm-derived products may experience allergic reactions.

4. Ketone overload

• For those following a ketogenic diet, excessive intake of MCT oil could lead to an overly high production of ketones, potentially causing fatigue, nausea, or dizziness.

While these side effects are generally manageable and vary from person to person, being mindful of how your body responds to MCT oil can help you maximise its benefits while minimising discomfort.

Conclusion

MCT oil may play a role in supporting metabolic function as part of a balanced diet and lifestyle, according to some studies. For personalised advice, consult a qualified health professional. Its unique metabolic properties might give your weight loss efforts an added boost. Always be cautious when taking supplements and consult a healthcare professional before making major changes to your diet.

Disclaimer: This article is for general informational purposes only and does not constitute medical advice. Always consult a qualified health professional before making changes to your diet, lifestyle, or supplement routine. Vively does not endorse or recommend specific products or treatments.