An overview of foods with MCT: Facts and health benefits

Healthy foods with MCT (medium chain triglycerides) can be beneficial for overall health and weight loss in several ways.

They’re metabolized differently than long-chain triglycerides. Medium chain fatty acids have 6–12 carbon atoms. Foods with MCT contain the following compounds:

• C6: caproic acid or hexanoic acid
• C8: caprylic acid or octanoic acid
• C10: capric acid or decanoic acid
• C12: lauric acid or dodecanoic acid

These fatty acids are rapidly broken down and absorbed in the body and can be used as an instant energy source or turned into ketones. In this article, we list the best foods with MCT along with key facts about the health benefits of medium chain triglycerides.

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Foods high in MCT

Butter has several health benefits (Image via Unsplash/Sorin Gheorghita)

We have listed the healthiest foods with MCT that can be included in a regular diet along with their health benefits below:

1) Coconut oil

Consumption of healthy foods with MCT, including coconut oil, is associated with improved heart and brain health. It's also known to prevent neurodegenerative diseases like Alzheimer's disease, due to the presence of essential fats.

Coconut oil is a type of saturated fat that's pressed from dried coconut kernels. At room temperature, the oil is usually solid, while at higher temperatures, it's liquid. The following fatty acids are present in pure coconut oil:

• Lauric acid: 49%
• Myristic acid: 18%
• Caprylic acid: 8%
• Palmitic acid: 8%
• Capric acid: 7%
• Oleic acid: 6%
• Linoleic acid: 2%
• Stearic acid: 2%

Coconut oil is also an amazing source of naturally occurring antioxidants, including:

• Tocopherols
• Tocotrienols
• Phytosterols
• Flavonoids
• Polyphenols

There are several benefits to using coconut oil for hair and skin.

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2) Whole milk

Whole milk is also referred to as regular milk, as the fat content has not been altered. Studies have indicated that increased saturated fat intake is not directly associated with heart disease, stroke, heart attack or heart disease-related death.

Whole milk is among the healthiest foods with MCT and contains several fat-soluble vitamins and minerals, including vitamin D, vitamin A and calcium. Regular consumption of whole milk can make you feel full and improve overall health.

Good cholesterol in whole milk is essential in production of important steroid hormones in the body, including testosterone and cortisol.

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3) Butter

Butter is one of the most commonly consumed fats. It's used on toast and in frying meats and eggs. It contains saturated fats and healthy cholesterol. Saturated 100% animal fats do not contain inflammatory fatty acids like omega 6.

Butter and clarified butter (ghee) are good fats and can be used for frying and cooking without any health risks. Keeping aside the health benefits of butter, it improves the taste of food too.

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Foods with MCT: Are medium chain triglycerides foods healthy?

Whole milk has healthy fats and vitamins (Image via Unsplash/Anita Jankovic)

MCTs may aid weight loss and are good for boosting energy level. Some of the evidence-based health benefits of the following foods with MCT are:

• Lower calorie density: MCTs provide around 10% fewer calories than LCTs. they contain 8.4 calories per gram compared to 9.2 calories per gram for LCTs. Cooking oils contain both MCTs and LCTs.
• Increase satiety: One study published in the European Journal of Clinical Nutrition found that compared to LCTs, MCTs can trigger production of YY peptide and leptin, two hormones responsible for satiety and hunger regulation. Hence, foods with MCT can aid in fat loss.
• Fat storage: MCTs are absorbed and digested more rapidly than LCTs. They can be stored easily in the body and used whenever necessary. That was published in the Journal of Lipid Research.
• Higher metabolism: Studies show that MCTs promote fat burning and can help with higher energy expenditure and fat loss.
• Fat loss: One study published in the journal Obesity Research found that foods with MCT can burn fat more than foods with LCTs.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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