Medium-chain triglyceride (MCT) oil and coconut oil have gained significant traction in recent times, particularly with the rise of the ketogenic diet. These oils, while sharing some similarities, are composed of distinct compounds, leading to their own unique advantages and applications. This article delves into the similarities and differences between MCT oil and coconut oil, addressing which may be more beneficial for achieving specific health and dietary goals.

Understanding MCTs

MCTs, or medium-chain triglycerides, represent a specific category of saturated fats that play a significant role in nutrition. They are naturally found in various foods, notably in coconut oil (nariyal ka tel) and palm kernel oil, as well as in dairy items like milk, yogurt, and cheese. A triglyceride is composed of three fatty acids attached to a glycerol molecule, with the fatty acids consisting of carbon atoms arranged in chains that differ in length.

The majority of fatty acids present in dietary triglycerides are classified as long-chain, which typically have over 12 carbon atoms. On the other hand, MCTs contain fatty acids of medium length, specifically ranging from 6 to 12 carbon atoms. This distinction in fatty acid chain length is what sets MCTs apart from other fats. In comparison, commonly consumed dietary fats such as fish, avocados, nuts, seeds, and olive oil primarily consist of long-chain triglycerides (LCTs).

One of the remarkable features of MCTs is their unique digestion process; they do not require the same enzymes or bile acids for absorption as LCTs do. This enables MCTs to be transported directly to the liver, where they are swiftly metabolized and can either be utilized for immediate energy or converted into ketones.

Ketones are organic compounds generated when the liver breaks down a significant amount of fat. The body can utilize these ketones as an energy source, providing an alternative to glucose or sugar. Furthermore, MCTs have a lower tendency to be stored as fat, potentially supporting weight loss more effectively than other fatty acids.

The four types of MCTs, categorized by fatty acid chain length from shortest to longest, are as follows:

  • Caproic acid — 6 carbon atoms
  • Caprylic acid — 8 carbon atoms
  • Capric acid — 10 carbon atoms
  • Lauric acid — 12 carbon atoms

It is worth noting that some nutrition experts classify MCT fatty acids as those containing 6–10 carbon atoms, excluding lauric acid, due to its slower digestion and absorption rate compared to the other MCTs. In summary, MCTs are a unique type of saturated fat that is quickly digested and absorbed by the body, making them a valuable addition to a balanced diet.

MCT Oil vs. Coconut Oil

Although both MCT oil and coconut oil share similarities, they exhibit significant differences, primarily in the types and proportions of MCT molecules present within them.

MCT Oil

MCT oil is composed entirely of MCTs (Medium-Chain Triglycerides), making it a potent and concentrated source of these fatty acids. The production of MCT oil involves the refinement of raw coconut (nariyal) or palm oil to eliminate other compounds, thereby concentrating the naturally occurring MCTs found in these oils. Typically, MCT oils are comprised of about 50–80% caprylic acid (C8) and 20–50% caproic acid (C6), providing a unique blend of beneficial fatty acids.

Coconut Oil

Coconut oil is derived from copra, which is the dried kernel or meat of coconuts. This oil is recognized as one of the richest natural sources of MCTs, with these triglycerides accounting for approximately 54% of the total fat content in copra. Within coconut oil, the MCTs include around 42% lauric acid (C12), 7% caprylic acid (C8), and 5% capric acid (C10). Alongside these MCTs, coconut oil also contains long-chain triglycerides (LCTs) and various unsaturated fats. Interestingly, lauric acid behaves more like an LCT due to its slower digestion and absorption rates. Therefore, nutritionists argue that coconut oil should not be classified as an MCT-rich oil as often suggested, given its notable lauric acid content. In summary, MCT oil serves as a concentrated source of MCTs derived from coconut or palm kernel oil, containing 100% MCTs, in contrast to the 54% found in coconut oil.

MCT Oil: A Superior Choice for Ketone Production and Weight Management

MCT oil has gained immense popularity among individuals adhering to a ketogenic diet, characterized by its very low carbohydrate content, moderate protein intake, and high-fat consumption. This unique dietary approach encourages the body to enter a state known as nutritional ketosis, where it predominantly uses fat for energy instead of glucose. When compared to coconut oil, MCT oil stands out as a more effective option for enhancing ketone production and sustaining ketosis. The fatty acids that facilitate ketone formation are known as ketogenic fatty acids.

Research involving human subjects has demonstrated that caprylic acid is approximately three times more effective in promoting ketosis than capric acid, and nearly six times more so than lauric acid. This indicates a significant difference in the efficacy of various MCTs in supporting ketone production. Furthermore, MCT oil is rich in the more ketogenic medium-chain triglycerides (MCTs), while coconut oil predominantly consists of lauric acid, which is the least ketogenic among the MCTs. This difference is crucial for those seeking to optimize their ketogenic journey.

Additionally, MCTs may expedite the process of achieving nutritional ketosis and mitigate its common side effects, such as irritability and fatigue, especially when compared to long-chain triglycerides (LCTs). Numerous studies have also indicated that MCT oil can contribute to fat loss by enhancing metabolic rates and fostering a greater sense of satiety when juxtaposed with both coconut oil and LCTs.

In summary, MCT oil not only contains a higher concentration of ketogenic MCTs than coconut oil but also has the added benefits of boosting metabolism and enhancing feelings of fullness, making it a valuable addition to a ketogenic lifestyle.

Coconut oil is superior for cooking, as well as for beauty and skin care

Although coconut oil has not consistently demonstrated the same ketogenic or weight loss effects as pure MCT oil, it offers a variety of other uses and benefits.

Cooking

When it comes to cooking, coconut oil serves as an excellent choice for stir-frying and pan-frying, thanks to its elevated smoke point, which surpasses that of MCT oil. The smoke point refers to the temperature at which fat begins to oxidize, adversely affecting both the flavor and nutritional profile of the oil. Specifically, coconut oil has a smoke point of 350°F (177°C), whereas MCT oil reaches its smoke point at 302°F (150°C).

Beauty and skin care

Enriched with a high concentration of lauric acid, coconut oil proves to be advantageous for beauty and skin care routines. For instance, the lauric acid found in coconut oil exhibits potent antibacterial properties, which have been demonstrated to assist in treating acne in human cells. Additionally, studies indicate that coconut oil can alleviate symptoms of atopic dermatitis (eczema), such as redness and itchiness, when applied to affected skin areas. The hydrating qualities of coconut oil also make it effective for treating xerosis (dry skin), a prevalent condition characterized by skin that is dry and itchy. With its higher smoke point compared to MCT oil, coconut oil proves to be a more suitable option for cooking. Furthermore, its antibacterial and moisturizing properties enhance its efficacy for beauty and skin care applications.

Risks and Considerations

MCT oil (medium-chain triglycerides oil) and coconut oil (nariyal tel) are widely regarded as safe and generally well-tolerated when consumed in moderate amounts. However, it is important to note that an excessive intake of either oil can lead to unpleasant gastrointestinal symptoms such as stomach discomfort, cramping, bloating, and diarrhea.

For those interested in harnessing the ketogenic and weight loss benefits of MCT oil, it's advisable to begin with a modest dosage of 1 tablespoon (15 ml) per day. As your body adjusts, you can gradually increase the intake to a maximum daily limit of 4 to 7 tablespoons (60–100 ml). MCT oil can be seamlessly incorporated into a wide range of foods and beverages, making it a versatile addition to your diet. It blends well with hot cereals, soups, sauces, smoothies, coffee, and tea, enhancing both flavor and nutritional value. While MCT and coconut oil are generally safe for consumption, moderation is crucial to avoid gastrointestinal discomfort. Therefore, adhering to the maximum recommended daily intake of 4 to 7 tablespoons (60–100 ml) is wise for optimal health.

The Bottom Line

Both MCT oil and coconut oil offer distinct advantages, catering to different needs and preferences. MCT oil serves as a potent source of 100% medium-chain triglycerides, making it particularly effective for enhancing weight loss and energy production, especially for those adhering to a keto diet. In contrast, coconut oil contains approximately 54% MCTs and is best utilized as a versatile cooking oil. Moreover, it may provide various benefits for beauty routines and skin issues, including conditions such as acne, eczema, and dryness.