Medium-chain triglyceride (MCT) oil and coconut oil are fats that have gained popularity alongside the ketogenic or keto diet. Although their properties overlap, the two oils are made up of different compounds, so each has unique benefits and uses.
What are MCTs?
MCTs, or medium-chain triglycerides, are a type of saturated fat that is quickly digested and absorbed by your body.
They are a natural ingredient in many foods, including coconut oil and palm kernel oil, as well as dairy products such as milk, yoghurt and cheese.
Triglyceride consists of three fatty acids and a glycerol molecule. These fatty acids are made up of carbon atoms linked together in chains of different lengths.
Most of the fatty acids in the triglycerides in food are long-chain, meaning they contain more than 12 carbon atoms. Most dietary sources of fat, such as fish, avocados, nuts, seeds and olive oil, are made up of long-chain triglycerides (LCT).
MCTs, on the other hand, are medium-length fatty acids containing 6-12 carbon atoms. It is this difference in the length of the fatty acid chain that makes MCTs unique.
Medium chain MCTs do not require the enzymes and bile acids needed by LCTs for digestion and absorption. This allows MCTs to go straight to your liver, where they are quickly digested and absorbed and either used for immediate energy or converted into ketones.
Ketones are compounds formed when your liver breaks down a lot of fats. Your body can use them instead of glucose or sugar for energy.
MCTs are less likely to be stored in the body as fat and may promote weight loss better than other fatty acids.
Here are four types of MCTs, listed in order of fatty acid chain length, from shortest to longest (6):
- caproic acid – 6 carbon atoms
- caprylic acid – 8 carbon atoms
- capric acid – 10 carbon atoms
- lauric acid – 12 carbon atoms
MCT oil vs coconut oil
Although MCT and coconut oils are similar, they have many differences, namely the proportion and types of MCT molecules they contain.
MCT oil
MCT oil contains 100% MCTs, making it a concentrated source. It is made by refining raw coconut or palm oil to remove other compounds and concentrate the MCTs naturally found in the oils. MCT oils typically contain 50-80% caprylic acid and 20-50% caproic acid.
Coconut oil
Coconut oil is made from the kernel or flesh of the coconut.It is the richest natural source of MCTs – they make up about 54% of the fat in the coconut kernel.Coconut oil naturally contains MCTs, namely 42% lauric acid, 7% caprylic acid and 5% capric acid.In addition to MCTs, coconut oil contains LCTs and unsaturated fats.Lauric acid behaves more like LCTs in terms of slow digestion and absorption. Thus, experts argue that coconut oil cannot be considered an MCT-rich oil, as is widely claimed, given its high lauric acid content.
Summary
MCT oil is a concentrated source of MCT made from coconut or palm kernel oil. MCT oil contains 100% MCTs compared to 54% coconut oil. MCT oil is better for ketone production and weight loss. MCT oil is popular among those following a keto diet, which is very low in carbohydrates, moderate in protein and high in fat.
.High fat and low carbohydrate intake put your body into a state of nutritional ketosis, where it burns fat instead of glucose for fuel. Compared to coconut oil, MCT oil is better at producing ketones and maintaining ketosis. The fatty acids that promote ketone production are called ketogenic.
One study in humans found that caprylic acid was three times more ketogenic than capric acid and about six times more ketogenic than lauric acid. MCT oil contains many more ketogenic MCTs than coconut oil, which contains the highest concentration of lauric acid, the least ketogenic MCT. MCTs may shorten the time to achieve nutritional ketosis and associated symptoms such as irritability and fatigue compared to LCT. A number of studies have also shown that MCT oil can contribute to fat loss by speeding up metabolism and promoting a greater feeling of fullness compared to coconut oil and LCTs.
MCT oil contains a higher proportion of ketogenic MCTs than coconut oil. MCT oil has also been shown to accelerate metabolism and provide a feeling of fullness to a greater extent than coconut oil.