MCTs is the abbreviation for a type of fat called medium-chain triglycerides. Most of the fat found in your food is made of long-chain triglycerides. The length of the molecules of the fat you eat affects how fat acts in your body. MCTs are routinely added to the diet of epileptic patients because they can help prevent seizures. However, most Americans do not consume a lot of MCTs because they are only found in very specific foods.
MCTs in Food
The main natural source of MCTs in foods is coconut, especially in coconut oil. Palm kernel oil, which should not be confused with palm oil, is also a big source of MCTs. Butter is also a source of MCTs, but to a smaller extent compared to coconut and palm kernel oil. MCTs, mainly from coconut oil, can be extracted and concentrated to produce MCT oil, which are available in most health food stores. Human milk is rich in MCTs and this is why concentrated sources of MCTs are commonly added to infant formulas.
MCTs and Weight
MCTs are metabolized differently compared to the long-chain triglycerides found in vegetable oils and animal fats. When you eat foods containing MCTs, these fats can bypass many digestive steps and go straight to your liver. Compared to other fats, MCTs are burned for energy by your body and not stored as fat, as explained by Dr. Mary G. Enig, a biochemist, in his book "Know Your Fats." Moreover, MCTs provide slightly less calories compared to other fats, in addition to reducing your appetite and increasing your metabolism, which are all important factors that can contribute to a healthier weight.
MCTs and Other Properties
Once you ingest MCTs, they can have anti-microbial properties in your body. MCT-rich foods can help protect you against viruses, bacteria and parasites. Studies have also indicated a role for MCTs in slowing aging, improving physical performance, boosting immunity, lowering blood sugar levels and preventing heart diseases, according to "Nutrition Reviews."
MCTs in Your Diet
To include more MCTs in your diet, use coconut oil instead of your usual fats and oils. Virgin coconut oil is less chemically processed and has a pleasant coconut flavor that can enhance many dishes. Use coconut oil to cook your eggs, vegetables and meat. You can also substitute oils and margarine for coconut oil when baking muffins, granola bars and cookies. You can even add coconut oil to your green tea if you like. Fresh coconut meat, unsweetened dessicated coconut, coconut milk, coconut butter and coconut cream also provides MCTs, but in smaller quantities compared to coconut oil. Talk to your physician before making major changes to your diet or attempting to treat any health conditions.
References
- Nutrition Reviews; Medium Chain Triglycerides; Ward Dean, et al.
- "Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils, and Cholesterol"; Mary G. Enig; 2000
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