In the ketogenic diet (keto) the use of medium chain triglycerides is recommended as an efficient and rapid source of energy. These can be consumed in the form of oil, powder or cream.
The MCT
The term MCT stands for medium-chain triglycerides, a form of saturated fatty acids. 100% MCT products, whether in oil, powder or cream form, are therefore a pure source of fatty acids.
The chemical structure
All types of fatty acids are made up of chains of carbon and hydrogen connected together. The name MCT therefore comes from the chemical structure of this type of fatty acid.
There are three types of fats, classified according to the number of carbons they contain: short-chain (such as butyric acid), which have fewer than six carbons; medium-chain – between six and 12 carbons – and long-chain fats (such as omega-3).
Types of MCT
Medium chain triglycerides are classified according to the length of their fatty acid chain, from shortest to longest. There are therefore four types of MCTs:
C10: Capric acid or (decanoic acid) has 10 carbon atoms.
C12: Lauric acid (or dodecanoic acid), with 12 carbon atoms. This is often classified as a long-chain acid because it is digested and absorbed much more slowly than other MCTs4 5.
The specificities
C6 is an oily liquid at room temperature and stimulates the production of blood ketones. It is present in animal fats and several plants. It is slightly soluble in water and has an unpleasant odor.
Caprylic acid (C8) boosts energy, stimulates ketone production, and aids in weight loss; some studies show it also has anticancer and antimicrobial properties.
C10 has similar properties to C8: it increases ketones, is antimicrobial, and can help reduce body fat. The most important difference is that it takes a little longer for the body to convert it into ketones.
Lauric acid (C12) – found in high amounts in coconut oil – also has antimicrobial properties; however, it is a larger molecule (more carbon atoms connected together), which is why it takes longer to break down and is less effective at producing ketones15.
MCT products
Coconut oil is the most abundant natural source of medium chain triglycerides1: 42% lauric acid, 7% caprylic acid and 5% capric acid.
MCT products undergo a refining process to become medium chain triglyceride concentrates; coconut or palm oil is processed to remove other compounds and concentrate the MCTs present in these oils. This means that an MCT product will contain 100% medium chain triglycerides, double the amount found in coconut oil.
C6 is not marketed pure because of its odor. MCT products that are marketed today are either 100% C8 or a mixture of C8 and C10 – some may have a proportion of C6, and should therefore be avoided as they can cause stomach upset.
Regarding the different types of MCT, caprylic acid (C8) appears to be, according to studies, the most metabolically active medium-chain fatty acid18, hence the fact that it is the most present in MCT oils.
The body process
Being shorter chains of fatty acids, medium-chain triglycerides are absorbed more easily than longer-chain fatty acids, since the body has less work to do to break down the carbon bonds: MCTs are broken down more quickly. A large portion of medium-chain triglycerides pass directly into the portal vein, which serves the gastrointestinal tract, and through the blood, they are transported directly to the liver. In contrast, long-chain fatty acids must be absorbed by the triglycerides of chylomicrons and enter the bloodstream via the lymphatic system. 19 Once in the liver, the fatty acids are converted to ketones before being returned to the bloodstream where they are transported for use by other cells, particularly the brain.
The benefits
As explained, MCTs are easily digested and sent directly to the liver; here, their thermogenic effect has the ability to positively modify metabolism. Also, this type of fatty acid contributes to satiety by increasing peptides YY and leptin, two hormones responsible for reducing appetite.
Since medium-chain triglycerides are absorbed and digested more quickly than long-chain triglycerides, they are used as an energy source instead of being stored as fat.
Some studies have shown that consuming MCTs such as C8 and C12 may help burn more calories and promote greater fat loss than other acids; however, once the body adapts to MCTs (about two to three weeks), this effect may disappear.
MCTs have the potential to reduce LDL cholesterol 29 and increase HDL30. These fatty acids also help control diabetes by increasing insulin sensitivity31. Regarding these potentials
Benefits, more research is needed, as there are also studies that show conflicting results.
As far as the brain is concerned, the effect of MCTs as ketone boosters can be expected to have a greater concentration effect, since the brain functions better thanks to ketone bodies.
Studies on the role of MCTs in neurodegenerative diseases such as Alzheimer's33 have been conducted recently; one showed that they can improve memory, learning and brain function in people with a mild version of the disease who did not have the APOE434 gene variant.
Preparations and consumption
In a keto (ketogenic or low-carb) diet low in carbohydrates, MCTs (or MCTs) are very often used to prepare bulletproof coffee. The powder can also be included in baking or savory cooking in general to add this type of fatty acid to the diet. MCT oil works very well in salads and hot preparations, but it should not be heated above 120ºC, its burning point.
When you start consuming MCTs, in any format, you should start with a small dose of about 5 grams to avoid stomach upset. Once your body is used to it, you can gradually increase the dose.
MCT and Keto Diet
Medium-chain fatty acids are an efficient source of energy that can be included daily as part of a ketogenic (or low-carb) diet that is low in carbohydrates. MCTs pass directly into the liver to create ketone bodies. MCTs can be found in a variety of healthy forms, such as:
Cream
Oil
Powder
When choosing a product, you should be careful and choose those that contain 100% C8 or a mixture of C8 and C10.
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