Few natural foods contain large amounts of medium-chain triglycerides, sometimes referred to as MCTs. Dietary fat consists mostly of triglycerides, three fatty acid chains that contain between two and 22 carbon atoms. Most of the fats in Western diets contain 12 or more carbon atoms and are called long-chain triglycerides. Medium-chain triglycerides contain between six and 10 carbon atoms, according to "Nutrition Review." Some researchers state that MCTs break down more easily, are rarely stored as fat and increase energy expenditure, which can benefit weight loss, although studies have not proven this.
Coconut Oil
Coconut oil is one of the few oils not derived from animal fat to contain saturated fats. Around two-thirds of the fats in coconut oil come from MCTs, Dr. James South says on the Multiple Sclerosis Resource Centre website. Coconut oil can be used as a cooking oil, salad dressing or liquid supplement. Coconut oil has a lower burning point than many other cooking oils and will start to smoke at lower temperatures, so take care if you're cooking with coconut oil.
Butter
Butter contains long-chain, medium-chain and short-chain fatty acids; the exact composition varies depending on the cow that produced the milk that the butter is made from. Butter can contain up to 15 percent MCTs, according to NYU Langone Medical Center. Around 40 percent of the fat contained in butter is unsaturated fat, according to Butter Through the Ages. Use butter in cooking, sauteing or as a flavor enhancer.
Palm Oil
Palm oil, made from the kernel of the palm fruit, also contains up to 15 percent MCTs, according to NYU Langone. Palm oils can be used for frying and are used as a substitute for unhealthy man-made trans fats in some foods, such as margarine. Palm oil is also used to fry processed foods such as potato chips, french fries, donuts, ramen noodles and nuts, the American Palm Oil Council says. Palm oil is also used in commercial bakery goods. Palm oil comes in several forms, from the liquid palm kernel olein to the solid palm oil sterarin.
References
- Nutrition Review: Medium Chain Triglycerides
- Journal of Nutrition: Physiological Effects of Medium-Chain Triglycerides: Potential Agents in the Prevention of Obesity
- Baptist Health Systems: Medium Chain Triglycerides
- Multiple Sclerosis Resource Centre: Coconut Oil
- American Palm Oil Council: Palm Oil
- Web Exhibits: Butter Through the Ages
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