Medium chain triglicerides (MCT)

As far as health goes, not all fats are created equal. For example, monounsaturated fats are clearly better for your arteries than trans-fats. As far as weight loss goes, too, some fats appear to be better than others. Particularly useful for weight loss and maintenance is that class of fats call medium chain triglycerides or MCT.

MCT are is composed of fatty acids that have between 6 and 12 carbon atoms -- as opposed to regular fats that have 16 - 20 carbon fatty acids. As a result, MCT are much better soluble in water and easier to absorb. MCT are transported from the small intestine via the main portal vein into the liver where they are mostly metabolized into ketones. The ketones serve as fuel for various tissues including muscle and nervous system. As opposed to regular fat, MCT are far less prone to be stored as body fat and are predominantly converted into energy. Adding regular fat to your died tends to increase body fat (if you are exceeding your energy requirements) while adding MCT tends to raise your metabolism. In additional, MCT have fewer calories per gram than regular fat (7 vs 9 calories per gram).

The benefits of MCT have been reasonably well documented in research studies. People who consume diet high in MCT tend to lose more weight and/or attain better body composition (more muscle and less fat) compared to the diet with the same total calories and fat but without the MCT. Replacing regular fat with MCT was even shown to improve cholesterol and blood lipids.

So, what's the catch? Why not drink half a glass of MCT a day and lose weight? The catch is that MCT are not a supplement, they are food, containing 7 cal per gram. If you simply add MCT to your existing diet you will either gain weight because you add extra calories or at best remain where you are. The trick is to replace some of the regular fat you with MCT, keeping you total calories unchanged or slightly reduced (after all MCT have 2 cal less per gram that regular fat).

MCT can be used instead of regular fat in salad dressings or baking. However, MCT are unstable at high temperatures and should not be fried. Also, you should not go overboard and try to replace all your regular dietary fat with MCT. You need essential fatty acids, which you can only get from regular fat.

See also the index of studies related to MCT.