Foods with Medium-Chain Triglycerides [Natural Sources of MCTs]

Table of Contents

• What Are Medium-Chain Triglycerides (MCTs)?
• Top 7 Food Sources of MCTs
• MCT Supplements
• Health Benefits of MCTs
• Precautions and Potential Side Effects
• Final Thoughts

In recent years, medium-chain triglycerides (MCTs) have gained recognition for their unique properties and wide-ranging health benefits. Unlike traditional long-chain fats, MCTs provide a quick energy source may support weight management, enhance mental clarity and performance. 

In this post, we will explore what MCTs are, delve into their benefits, and offer insights on incorporating them into your daily diet. Ensure your diet is balanced and contains enough nutrients with Omo, a nutrition-focused healthy weight-loss app.

What Are Medium-Chain Triglycerides (MCTs)?

MCTs are a type of saturated fat characterized by chains of six to twelve carbon atoms. This shorter length differentiates them from most other fats that are long-chain triglycerides (LCTs).

MCTs are rapidly absorbed and metabolized by the body. They bypass the typical digestive process, heading directly to the liver, where they are either used immediately as energy or converted into ketones—an alternative energy source particularly beneficial for those on a ketogenic diet.

MCT oil is a popular supplement mostly because it helps maintain ketosis, which aids in weight loss. Other benefits include enhanced mental clarity, endurance, and gut health—we’ll cover these later in the post.

Types of MCTs

MCTs come in several forms, each offering unique health benefits. 

• Caproic acid (C6) is a short-chain MCT that serves as an energy precursor but isn’t widely used due to its strong odor and potential for skin and eye irritation. 
• Caprylic acid (C8), found in coconut and palm oils, provides antimicrobial and anti-inflammatory effects, supporting brain and metabolic health. 
• Capric acid (C10), also present in these oils and dairy, offers antibacterial and immune-supporting properties. 
• Lauric acid (C12), a major component of coconut oil, behaves similarly to longer-chain fats but is valued for its antimicrobial and anti-inflammatory benefits.

Top 7 Food Sources of MCTs

MCT-rich foods are limited but easily accessible. Including these foods in your diet can help you reap the benefits of MCTs naturally:

Here’s a comprehensive list of foods that naturally contain medium-chain triglycerides (MCTs):

1. Coconut Oil  

One of the richest sources of MCTs, comprising around 55-65% of MCTs, including caprylic, capric, and lauric acids.

2. Palm Kernel Oil  

High in MCTs, although it has a slightly different composition from coconut oil. Contains capric, caprylic, and lauric acids.

3. Dairy Products (Full-Fat)

• Butter. Contains MCTs, especially if derived from grass-fed cows, offering capric, caprylic, and lauric acids.
• Whole Milk. Full-fat milk has small amounts of MCTs.
• Cheese. Varieties like cream cheese, full-fat yogurt, and hard cheeses contain some MCTs, though amounts vary.
• Heavy Cream. Provides a modest amount of MCTs compared to coconut oil and palm kernel oil.

3. Goat Milk  

Contains more MCTs compared to cow’s milk, making it an excellent option for natural MCT intake.

4. Cheese Made from Goat or Sheep Milk  

Offers MCTs due to the composition of the milk used.

5. Ghee (Clarified Butter)

Contains MCTs and is commonly used in cooking, providing a higher smoke point and some beneficial fats.

6. Coconut-Based Products  

• Coconut Milk and Cream. Contains MCTs along with other healthy fats.
• Dried Coconut and Coconut Meat. Contains MCTs, although in smaller quantities compared to coconut oil.

Including these foods can help you increase your intake of MCTs, offering potential benefits such as quick energy, metabolic support, and more. Always consider balance and moderation when incorporating MCT-rich foods, as they can be calorie-dense.

MCT Supplements

MCT supplements have become popular for their ability to deliver concentrated doses of medium-chain triglycerides quickly and efficiently. Derived primarily from coconut or palm kernel oil, these supplements are processed to isolate beneficial fatty acids like caprylic (C8) and capric (C10) acids. 

Let’s explore the different types of MCT supplements.

1. MCT Oil

MCT oil is versatile and can be added to coffee, smoothies, or drizzled on salads.

Its rapid absorption makes it popular for those on a ketogenic or low-carb diet. However, it can cause digestive upset if consumed in large amounts initially. Gradually increasing intake is recommended.

Begin by taking 1/2 teaspoon of MCT oil for the first few days to assess your reaction. If you feel comfortable, gradually increase the dose by 1/2 teaspoon until you reach the typical recommended serving of about 2 tablespoons.

It’s also not recommended to take MCT oil on an empty stomach.

2. MCT Powder

MCT powders are convenient for travel and often easier to digest. They are ideal for baking, adding to beverages, or as a coffee creamer alternative. While less concentrated than pure oil, powders offer a gentler way to enjoy MCT benefits.

3. MCT Capsules

For those who prefer convenience, MCT capsules provide a consistent dosage on the go. However, they may not absorb as quickly as oil.

Health Benefits of MCTs

1. Weight Management and Metabolism

MCTs have shown potential for supporting weight loss and metabolic improvements. 

A 2015 meta-analysis published in the Journal of the Academy of Nutrition and Dietetics examined the effects of MCTs on weight loss and body composition. The study found that replacing long-chain triglycerides (LCTs) with MCTs in a calorie-controlled diet led to modest weight loss without adverse effects. 

MCTs have been shown to promote feelings of fullness, reducing overeating and overall calorie intake.

2. Gut Health and Immune Support

Research suggests that MCTs may help combat harmful pathogens in the gut, supporting a healthy microbiome balance. These MCTs possess antimicrobial properties, which may aid in controlling the overgrowth of yeast and bacteria.

3. Potential Cognitive Benefits

Emerging studies indicate that MCTs, particularly caprylic and capric acids, may provide cognitive benefits, especially in individuals with mild cognitive impairment or neurodegenerative conditions. MCT supplementation has been explored as a means of enhancing brain energy metabolism and reducing cognitive decline.

Precautions and Potential Side Effects

Excessive consumption of MCTs can lead to digestive symptoms such as bloating, cramping, diarrhea, and nausea. Starting with small doses and gradually increasing intake can help mitigate these effects. 

MCTs should be integrated into a balanced diet that includes other essential fats, such as omega-3 fatty acids from fish, nuts, and seeds.

Final Thoughts

MCTs offer a range of health benefits, from improved energy and metabolism to potential cognitive support. By incorporating natural food sources and, if needed, supplements, you can harness the advantages of MCTs to support overall health and wellness. As with any dietary addition, moderation and balance are key. Consult a nutrition professional to determine the best approach for including MCTs in your personalized health plan.