Written by: Amanda Golebiewski
At any given time during the history of the United States, you can find at least one or two trending diets. Diets that claim they can help you lose weight, live longer, and even give you better skin. Countless amounts of research have shown that there is no diet panacea; everyone’s bodies are slightly different. What works for a social media influencer may not work the same for you. It has been proven time and time again that a well-balanced diet full of protein, fruits, vegetables, and healthy oils is as much as anyone can do. However, that does not stop people from wanting a one-stop quick fix. In particular, one popular diet that has gotten a lot of recent media coverage is the ketogenic diet.
History of the Ketogenic Diet
The term ketogenic diet was first named at the Mayo Clinic in 1921 by Russel Wilder. It began as a fasting diet used to treat those with epilepsy but eventually it evolved into what it is today. The ketogenic diet involves starving the body of carbohydrates which forces the body to find another energy pathway. This pathway involves the liver; it makes ketones: β-hydroxybutyrate and acetoacetate, and acetone. These ketones are used energy sources instead of the traditional glucose pathway and puts your body in a state called ketosis. In other words, fat is burned for fuel. This makes many people claim it’s very easy to lose weight fast on this diet.
What is MCT?
In the 60s, scientists discovered that medium chain triglycerides (MCT) can produce a large number of ketones – making it very popular in the ketogenic diet. It produces more ketones versus long chain triglycerides hypothetically making it easier for your body to stay in ketosis longer and keep burning fat. MCT oil is a food supplement mainly composed of caprylic acid and capric acid. Others include caproic acid and lauric acid. It is primarily derived from coconut or palm kernel oil through fractionation but can also be found in dairy products. You can get some amount of MCT through more whole food sources like whole milk, goat’s milk, or coconut oil.
MCT are a specific type of fat that is supposed to keep you fuller longer because most of the fats we normally consume are long chain triglycerides (LCT). The shorter chain is more easily digestible because it does not require protein binding to be transported throughout the body. LCT require bile from the liver for proper breakdown and digestion. MCT can be used as a more immediate source of energy, consequently, and is less likely to be stored as excess body fat when compared to LCT.
Consumers have an option of purchasing 100% MCT oil or a mixture of MCT and LCT depending on their needs. MCT oil has sprung up in stores by itself, in salad dressings, smoothie mixes, and coffees. Bulletproof coffee, a mixture of coffee, MCT oil, and grass-fed butter, is one of the most famous MCT-containing beverages. The creator, Dave Asprey, claims that it is very beneficial while following the ketogenic or paleo diet. It makes you feel “more satiated, alert, and focused.” Due of the high amount of saturated fat from the MCT oil and butter, bulletproof coffee definitely can keep you full much longer than an average cup of coffee. It does not beat a well-balanced breakfast filled with complex carbohydrates, protein, and unsaturated fats.
Health/Nutrition
There are all sorts of articles on the Internet about whether or not MCT is good for you. Some claim it can aid in nutrient absorption, weight loss, appetite control, and inflammation It even comes up as treatment for Alzheimer’s disease and autism. In terms of weight loss, MCT may have an indirect effect at best. It may keep you fuller for longer, and in turn, lead to lower calorie consumption. A few studies have shown that MCT oil increases peptide YY and leptin release. These two hormones help control satiety in the body. This can lead to weight loss but consuming MCT oil doesn’t help burn fat quicker or make your body burn more calories. MCT oil may help increase nutrient absorption of fat-soluble vitamins but it has not been completely proven. People aren’t typically deficient in fat-soluble vitamins, A, D, E, and K because they can be easily stored in the body. In one study, MCT oil was found to significantly reduce C-reactive protein (CRP), an inflammatory marker but more studies are required.
Alternatively, others say that MCT and the ketogenic diet may cause kidney/liver complications, nutrient deficiencies, and potentially lead to heart disease. In one study, mice were given a diet where 50% of their total fat was MCT. After twelve weeks, the mice had a reduced total amount of body fat but there was an increased amount of fat in the liver. Nutrient deficiencies and increased risk of heart disease go hand in hand. In order for MCT to be beneficial for weight loss, it should be used as a replacement for fats already in the diet. Keep in mind that MCT does not have all the essential fatty acids so a total substitution for MCT will cause deficiencies. Increased risk of heart disease may occur because if MCT is merely added to the diet, the increased total fat consumption may lead to higher cholesterol levels, artery blockage, and potential heart disease.
Final Thoughts
If you have an allergy to coconuts, coconut derivatives, or palm consuming MCT oil is not advised. It may interact with other medications you are taking so it is advised you talk to your primary care physician before use. MCT oil may help with weight loss and satiety but it may also lead to liver/kidney complications, and risk of heart disease. Nothing has been definitively proven so it may not work for everyone. At this point, MCT oil does not seem to pose any severe health risks as long as you still consume all of your essential vitamins and nutrients from the rest of your diet. It most likely will have no effect or lead to small/moderate benefits. Eating well-balanced, whole food meals is and remains the best proponent of health but don’t let that stop you from trying MCT oil!
Resources
- https://www.news-medical.net/health/History-of-the-Ketogenic-Diet.aspx
- https://www.webmd.com/diet/mct-oil-health-benefits-common-uses#
- https://www.msn.com/en-us/health/nutrition/what-is-bulletproof-coffee-and-is-it-healthy/ar-BB12yjKj
- https://www.healthline.com/nutrition/mct-oil-benefits
- https://pubmed.ncbi.nlm.nih.gov/28116391/
- https://www.healthline.com/nutrition/mct-oil-101
