MCT vs Coconut Oil (Which is Best for Energy & Fat Burning)
MCT oil contains a higher concentration of medium-chain triglycerides (MCTs) than coconut oil.
This increased concentration makes it a more efficient option for producing ketones and sustaining ketosis.
Coconut oil offers a diverse nutritional profile with additional compounds and nutrients that provide various health benefits.
Both MCT oil and coconut oil offer benefits such as improved energy levels, cognitive function, weight loss, reduced inflammation, lowered cholesterol and triglycerides, and anti-inflammatory properties of coconut oil.
In this blog post, we'll compare MCT Oil vs Coconut Oil and explore their composition, benefits, uses in daily life, and potential risks.
Key Differences & Composition of MCT & Coconut Oil
MCT oil is made up of pure medium-chain fatty acids.
In contrast, coconut oil contains both medium and long-chain fatty acids, making MCT oil a more concentrated source of MCTs than coconut oil.
Understanding the sources of MCT & coconut oil
While MCT (medium-chain triglyceride) oil is a highly concentrated source of medium-chain fatty acids synthesized through fractionation, coconut oil comes directly from the flesh of coconuts.
In contrast, cold-pressed virgin coconut oil retains additional nutrients in the raw fruit since it undergoes minimal processing.
This natural extraction method results in a crude product containing not only MCTs but also long-chain fatty acids like lauric acid and other beneficial compounds such as phenolic antioxidants.
Differences In Nutritional Profiles
The following table outlines the key differences between coconut oil and MCT oil, helping you make the best choice for your health goals:
| Type of Oil | Composition | Notable MCTs | Nutritional Profile |
|---|---|---|---|
| Coconut Oil | Combination of medium-chain and long-chain fatty acids | Lauric Acid (C12) | High in saturated fats, contains vitamins and minerals, such as vitamin E, vitamin K, and iron |
| MCT Oil | Pure medium-chain fatty acids | Caprylic Acid (C8) and Capric Acid (C10) | High in MCTs, minimal presence of other nutrients |
As demonstrated above, MCT oil is a more concentrated source of medium-chain triglycerides, specifically C8 and C10, than coconut oil.
This makes MCT oil more efficient for ketone production and maintaining ketosis, a popular choice for those following a ketogenic diet.
In contrast, coconut oil offers a more diverse nutritional profile, containing additional compounds and nutrients that provide various health benefits.
Benefits of MCT Oil & Coconut Oil
Both MCT oil and coconut oil offer a range of benefits, including improved energy levels, cognitive function, weight loss, and reduced inflammation.
Improved energy & brain function
One of the most sought-after benefits of MCT and coconut oil is their ability to boost energy levels and enhance cognitive function.
Both oils contain medium-chain triglycerides (MCTs) that are quickly metabolized by the liver, providing a quick and efficient fuel source for your body.
For instance, many people incorporate MCT oil into their morning coffee routine as it gives them an instant pick-me-up and helps improve mental clarity throughout the day.
Research suggests that MCTs may positively impact memory performance and reduce symptoms related to Alzheimer's disease or dementia (1).
Coconut oil shares similar benefits due to its lauric acid content – a medium-chain fatty acid known for its potential neuroprotective properties.
Some studies have shown that individuals with mild cognitive impairment experienced significant improvements after regularly consuming coconut oil over several weeks.
Weight loss & appetite control
MCT oil has increased feelings of fullness, leading to reduced calorie intake throughout the day (2).
It also helps reduce body fat by promoting the production of ketones, which can help burn fat for energy instead of carbohydrates.
Coconut oil contains medium-chain triglycerides metabolized differently than other fats, promoting a feeling of fullness and boosting metabolism.
MCT oil contains a higher concentration of medium-chain triglycerides (MCTs) than coconut oil, making it more efficient for ketone production and maintaining ketosis.
Additionally, the fatty acids present in coconut oil have been shown to potentially reduce appetite, resulting in decreased calorie intake throughout the day.
Lowered cholesterol & triglycerides
MCT oil, due to its easy digestion and metabolism by the liver, has the potential to lower total cholesterol levels (3).
In some studies, coconut oil has also been linked with lower total and LDL cholesterol levels.
The positive impact on cholesterol levels is attributed to lauric acid, a saturated fat found in MCT oil that has been proven to elevate HDL (good) cholesterol while reducing LDL (bad) cholesterol levels.
Anti-inflammatory & antimicrobial properties of coconut oil
The phenolic compounds found in coconut oil have been shown to have antioxidant and anti-inflammatory effects (4).
They also aid in reducing oxidative stress and inflammation within the body.
In addition, coconut oil has potent antimicrobial effects that can help fight against harmful bacteria, viruses, and fungi that cause infections in the body.
Research indicates that coconut oil's antimicrobial effects may be attributed to lauric acid, a medium-chain fatty acid found within it.
Integrating moderate amounts of coconut oil into your diet and skincare routine can potentially provide many health benefits.
Increased ketone levels with MCT oil
When your body metabolizes fat instead of carbohydrates for energy, it produces ketones, a powerful fuel source for your brain and muscles.
Unlike other fat sources, MCTs don't have to be broken down by enzymes in your digestive tract before they can be used for energy.
This makes them an efficient fuel source ideal for people who want to lose weight or improve their athletic performance (5).
Furthermore, unlike certain other types of carbohydrates, the rapid absorption of MCTs by the liver prevents them from causing a sudden increase in blood sugar levels.
How to Add MCT Oil & Coconut Oil to Your Diet
From sizzling stir-fries to refreshing smoothies and zesty salads - we've got you covered!
Cooking & baking with coconut oil
Coconut oil is an excellent alternative for cooking and baking. Here are some ways to use it in your recipes:
- Consider substituting butter or vegetable oil with coconut oil for baking cookies, cakes, and bread.
- Melt coconut oil in a pan as a substitute for olive or canola oil when frying or sautéing.
- Add coconut oil to smoothies or protein shakes to boost healthy fat and flavor.
- Spread coconut oil on whole-grain toast or use it as a topping for popcorn.
Coconut oil has a high smoke point, making it ideal for frying and sautéing at high temperatures.
Coconut oil imparts a pleasant, slightly sweet flavor to dishes.
However, its calorie content, which is higher than that of many other oils, should be considered when using it in cooking.
Want to reap the benefits without going overboard? Stick to the golden rule - just 1-2 tablespoons of coconut oil daily.
Adding MCT Oil to beverages or smoothies
Sprucing up your favorite drinks or smoothies with a healthy twist is a breeze!
- Start with a small amount: To avoid digestive discomfort, start with 1-2 teaspoons of MCT oil and gradually increase the amount over time.
- Mix well: MCT oil can separate from liquids, so mix it well before drinking.
- Add a flavor: While some may enjoy the taste of MCT oil alone, others may prefer to add flavor to their beverages or smoothies by incorporating cinnamon, vanilla extract, or cocoa powder.
- Experiment with different combinations: MCT oil can be added to coffee, tea, smoothies, and water. Experiment with different combinations until you find what works best for you.
- Avoid high temperatures: Do not add MCT oil to hot beverages, as it has a low smoke point and can become unstable at high temperatures.
By adding MCT oil to your favorite beverage or smoothie, you can easily reap the potential benefits of this supplement deliciously and conveniently.
Blending MCT Oil into coffee or tea
Add energy and flavor to your morning cup of joe or tea by blending in some MCT oil. Here's how:
- Brew your coffee or tea as usual.
- Add 1 - 2 tablespoons of MCT oil to your mug, depending on your preference.
- Mix the MCT oil into your drink with a frother or blender until it becomes creamy and smooth.
- Sip and enjoy!
Blending MCT oil into coffee or tea is a quick and easy way to increase your energy levels and mental clarity while adding healthy fats to your diet.
Just be sure not to overdo it with the amount of MCT oil you add, as too much can cause digestive issues for some people.
Start small and gradually work up to find the perfect amount.
Final Thoughts
Whether you're team MCT oil or coconut oil, both have unique benefits.
With its concentrated MCTs, MCT oil is your go-to for efficient ketone production.
Conversely, coconut oil contains a mix of nutrients, offering a range of health benefits.
But remember, your health is unique to you.
Always consider your dietary needs and any allergies before making your pick.
Ready to experience the power of MCT oil?
Try Wild Foods Co. Organic MCT Oil and feel the difference.
Get yours today!
FAQs
What is the difference between MCT oil and coconut oil?
MCT oil is a concentrated medium-chain triglyceride source extracted from coconut or palm oil. Coconut oil, on the other hand, contains a combination of medium-chain and long-chain triglycerides.
What are the benefits of coconut oil?
Coconut oil has various benefits, including promoting heart health, aiding in weight loss, improving digestion, and boosting skin and hair health.
Is MCT oil better than coconut oil for energy and fat burning?
MCT oil is often preferred for quick energy and enhancing fat burning due to its high concentration of medium-chain triglycerides, which the body easily and quickly converts into energy.
Can I use MCT oil and coconut oil interchangeably?
While MCT and coconut oil offer health benefits, they are not interchangeable. MCT oil provides a higher concentration of medium-chain triglycerides compared to coconut oil.
How are MCT oil and coconut oil made?
MCT oil is typically derived through extracting medium-chain triglycerides from coconut or palm oil. Coconut oil is made by pressing the dried flesh of the coconut to extract the oil.
What is the main difference between MCT oil and coconut oil?
The main difference lies in their composition of fatty acids. MCT oil contains a higher concentration of medium-chain triglycerides, while coconut oil contains a mix of medium-chain and long-chain triglycerides.
What are the similarities and differences between MCT oil and coconut oil?
Both MCT oil and coconut oil offer health benefits, but MCT oil provides a more concentrated source of medium-chain triglycerides. Coconut oil, on the other hand, has a broader range of fatty acids.
Related Studies:
1. Improved Energy & Cognitive Function:
This study found that MCT oil supplementation improved cognitive function in older adults, particularly in those with mild cognitive impairment, suggesting potential benefits for Alzheimer's disease and dementia.
https://pubmed.ncbi.nlm.nih.gov/
2. Weight Loss & Appetite Control:
This research indicated that MCT oil can enhance weight loss and reduce appetite, contributing to better weight management strategies.
https://pubmed.ncbi.nlm.nih.gov/
3.Lowered Cholesterol & Triglycerides:
This meta-analysis demonstrated that lauric acid in coconut oil can increase HDL (good) cholesterol while having a neutral effect on LDL (bad) cholesterol, supporting heart health.
https://pubmed.ncbi.nlm.nih.gov/
4.Anti-Inflammatory & Antimicrobial Properties of Coconut Oil:
The study highlighted the anti-inflammatory and antimicrobial properties of lauric acid found in coconut oil, indicating its potential therapeutic applications.
https://pubmed.ncbi.nlm.nih.gov/
5.Increased Ketone Levels with MCT Oil:
This study revealed that MCT oil significantly increases ketone levels in the body, which can enhance metabolic efficiency and support ketogenic diets.
https://pubmed.ncbi.nlm.nih.gov
