Is MCT oil linked with fat metabolism?
MCT oil, abbreviated from medium-chain triglycerides, is extracted from coconut oil. These are medium-chain saturated fatty acids. This means that the chain of carbon atoms found in each fatty acid is of medium length.
Medium-chain fats are broken down and transported more quickly in the body than long-chain fats – and this can promote various health benefits for fat metabolism and energy production in the body. But how should you take this dietary supplement?
What is MCT oil good for?
MCT is a natural component of various fats such as coconut oil, butter and palm oil. However, if MCT is present in oil, the body cannot use the benefits of the fatty acids as effectively as in the extract, MCT oil. In MCT oil, the fatty acids are preserved in a more concentrated form and are used as a dietary supplement. Compared to other dietary fats, it is lower in calories and leaves you feeling more full, especially, when you start using it.
MTC oil is particularly suitable for:
- the ketogenic diet
- a low-carb diet
- the Paleo diet
Of the three fatty acids, capric acid and caprylic acid are contained in MCT oil in higher quantities than in coconut oil, for example. They are quickly absorbed by the body and can have various positive health effects.
Can I lose weight with MCT oil?
Normally, the body gains energy from glucose. Only when the glucose stores are empty does ketosis start. This is when the body resorts to fat and proteins for metabolism. This happens, for example, when you’re on a strict low-carb diet like the ketogenic diet.
Ketosis can also be stimulated by MCT oil. After the contained caprylic acid has quickly reached the liver after ingestion, it is metabolised to ketone metabolites. Energy is released in the process.
MCT oil can have a positive effect on:
- body weight – through increased ketosis in the context of a ketogenic diet
- feeling full
- mental performance – this can increase
Good to know: MCT oil does not increase LDL cholesterol levels because, unlike long-chain fatty acids, medium-chain fatty acids are not bound to lipoproteins.
How should MCT oil be taken?
MCT oil is an extract that can influence your metabolism – therefore, you should allow your body to slowly become accustomed to it until you reach the desired dosage. Start with one teaspoon daily for about ten days. Increase the intake to two to three tablespoons per day over a period of time. Gastrointestinal discomfort may indicate that the body has not yet become accustomed to the MCT oil or that the dosage is too high.
Tip: Make sure to use MTC oil in addition to other dietary fats, such as olive oil, so that the body is also well supplied with the essential fatty acids that MTC oil lacks.
How can MCT oil be integrated into your diet?
MCT oil is relatively tasteless and can be used in many ways in the kitchen to promote a healthy diet – however, it cannot be heated. Although, there is an exception: depending on the manufacturer, MCT in powder form can be heated – for example, at 180 degrees – and can thus be used in baking.How to use MCT oil:
- Refreshing smoothie: Add one to two tablespoons of MCT oil to a green smoothie made from spinach, kale and apple, for example, for a high-quality source of energy.
- Energising salad: Simply enrich your favourite dressing with one to two teaspoons of MTC oil – the supplement should not replace olive oil or other dietary fats, only supplement them.
Tip: In contrast to MTC oil, coconut oil is very good for frying because it can be heated to high temperatures – in unrefined form, it can also have a positive effect on glucose levels and inflammation in the body.