MCT Oil and Coconut Oil Distinction: A Breakdown of Their Key Differences
MCT oil and coconut oil, both popular dietary fats, share a common feature: they contain medium-chain triglycerides (MCTs). However, they differ significantly in concentration, saturated fat content, and health effects, which impact their use in ketogenic diets.
Health Benefits of MCT Oil
MCT oil is rapidly digested and absorbed, providing a quick energy source beneficial for athletic performance and ketogenic diets. It supports appetite control and may improve cognitive function by offering an alternative brain fuel (ketones) [2][5]. Additionally, it may aid weight management by increasing satiety and energy expenditure [2].
Health Risks of MCT Oil
Despite its benefits, MCT oil is high in saturated fats, which some studies link to elevated cholesterol levels and cardiovascular risk, though MCTs may metabolize differently than long-chain saturated fats [1][3]. Excessive intake could risk fat accumulation in the liver, especially in individuals with pre-existing liver conditions [1]. Gastrointestinal discomfort (diarrhea, nausea, cramps) is common if consumed in large amounts or introduced abruptly [1][3]. Lastly, MCT oil lacks essential fatty acids, so it should be part of a balanced diet including other healthy fats [3].
Health Benefits of Coconut Oil
Coconut oil contains MCTs but at a lower concentration than MCT oil (roughly 15% of coconut oil’s fats are MCTs), providing a moderate energy boost suitable for ketogenic diets and general use [2][5]. Lauric acid in coconut oil, an MCT, has antimicrobial properties beneficial for skin and hair health [2]. It can support satiety and potentially aid weight management [2]. Emerging evidence suggests some cognitive support similar to MCT oil [2].
Health Risks of Coconut Oil
Coconut oil is about 90% saturated fat, including both MCTs and long-chain triglycerides (LCTs), which can raise LDL cholesterol levels and may increase cardiovascular risk if consumed excessively [5]. Although considered stable for high-heat cooking, its high saturated fat content warrants moderation [4].
Comparison in Saturated Fat Content
MCT oil is almost entirely composed of medium-chain saturated fats, whereas coconut oil is about 90% saturated fat but includes both medium- and long-chain fats [5]. MCT oil’s higher MCT concentration makes it more potent for ketogenic metabolic effects compared to coconut oil [4].
Use in Ketogenic Diets
MCT oil is particularly effective at promoting and maintaining ketosis due to rapid absorption and conversion into ketones, making it a preferred supplement for ketogenic diets [4]. Coconut oil can support ketosis but is less efficient due to lower MCT content and presence of LCTs; however, it is still a popular dietary fat source in keto cooking [2][4].
Practical Recommendations
Start with small servings of MCT oil (e.g., 1 teaspoon daily) and increase gradually to avoid gastrointestinal upset [1][3]. Use MCT oil in smoothies, coffee, or salad dressings but avoid high-heat cooking due to low smoke point [3][4]. Incorporate coconut oil as a cooking fat but balance overall saturated fat intake and include other unsaturated fats for cardiovascular health [2][4].
In summary, MCT oil delivers more concentrated MCT benefits and is preferred for ketogenic diets, but comes with risks related to high saturated fat intake and potential digestive issues. Coconut oil offers moderate MCT content with additional skin and antimicrobial benefits but contains more long-chain saturated fats, making it less ketogenic but still useful as part of a balanced diet [1][2][3][4][5].
Note: This article is not intended to replace professional medical advice. Always consult with a healthcare provider before making significant changes to your diet or supplement regimen.
- MCT oil contains approximately 100% MCTs.
- A 2021 study suggests that coconut oil may be beneficial for hair strength.
- Research from 2020 found that coconut oil consumption resulted in higher levels of "bad" low-density lipoprotein (LDL) cholesterol in people when compared to other vegetable oils.
- Researchers in 2017 found that virgin coconut oil appeared to reduce stress in mice during exercise and a chronic cold, but the beneficial properties may be due to the MCTs it contains.
- Lauric acid, while an MCT, behaves like a long-chain triglyceride (LCT) in terms of digestion.
- There are four types of MCTs: caproic acid, caprylic acid, capric acid, and lauric acid.
- Researchers in 2017 fed rats with liver disease a high glucose diet, with some rats also getting coconut oil. After a month, rats who ate coconut oil had improved liver function compared to those who did not.
- A review from 2018 notes that coconut oil may be useful in preventing hair damage due to grooming or ultraviolet (UV) light exposure.
- A study from 2014 discovered that MCT oil decreased the level of hormones responsible for feelings of hunger in males who had obesity.
- Oil pulling with coconut oil was found to be effective in treating oral thrush and can help improve gingivitis and reduce cavities in a person's mouth.
- A study from 2017 found that MCT oil had a greater effect on feelings of fullness compared to coconut oil.
- MCT oil is available as a liquid or in capsule form, and can be added to many foods and drinks.
- Both MCT oil and coconut oil can help a person feel full for longer when following a ketogenic diet.
- The main MCT in coconut oil is lauric acid, which makes up around 50% of the oil’s MCTs.
- Coconut oil is available in liquid, solid, or capsule form, and can be used for cooking, as an ingredient in recipes, and as a treatment for hair and skin.
- A study from 2019 found that virgin coconut oil has anti-inflammatory properties when applied to the skin.
- In 2018, researchers found that MCTs lowered "bad" cholesterol and improved "good" HDL cholesterol levels in mice.
- MCTs are a form of saturated fat with a shorter chain of carbon atoms than other saturated fats, allowing them to be transported directly to the liver for use as energy.
- MCT oil is a dietary supplement made up of 100% MCTs.
- The American Heart Association recommends that a person have no more than 13 grams of saturated fat per day.
- MCT oil, containing approximately 100% MCTs, is preferred for ketogenic diets due to its quick absorption and conversion into ketones, aiding in maintaining ketosis.
- Coconut oil, while containing only roughly 15% MCTs, offers skin benefits through its antimicrobial properties, specifically lauric acid.
- However, both MCT oil and coconut oil are high in saturated fats, which may elevate cholesterol levels and increase cardiovascular risk when consumed excessively, though MCTs may metabolize differently.
- A 2021 study suggests that coconut oil may be beneficial for hair strength, while a 2020 study found that coconut oil consumption resulted in higher levels of "bad" LDL cholesterol compared to other vegetable oils.
- Emerging evidence suggests some cognitive support from MCT oil and coconut oil, with research from 2017 finding that virgin coconut oil appeared to reduce stress in mice.
- Research from 2017 discovered that MCT oil decreased the level of hormones responsible for feelings of hunger in males with obesity, and it was found that MCT oil had a greater effect on feelings of fullness compared to coconut oil.
- Incorporating a balanced diet that includes both MCT oil and coconut oil, along with other unsaturated fats, is important for cardiovascular health, while also avoiding high-heat cooking due to the oils' low smoke points.
- Coconut oil can be used for cooking, as an ingredient in recipes, and as a treatment for hair and skin, while MCT oil is available as a liquid or in capsule form, and can be added to many foods and drinks as a health-and-wellness supplement for fitness-and-exercise and nutrition purposes.
