Can MCT (Medium Chain Triglyceride) help with weight management?

The word, “fat” tends to have negative connotation, especially to those who are in constant pursue of physical beauty. However, would all kinds of fat be considered a stumbling block to our way to weight management? Let us take a look together.

Saturated fatty acids and unsaturated fatty acids are terminologies relatively familiar to us. Another fatty acid classification that we are less familiar with would be long-chain fatty acids, medium-chain fatty acids (MCT oils, MCTs) and short-chain fatty acids. Fatty acid is a chain composed of carbon, hydrogen, and oxygen. Due to the different length of the carbon chain, it has different physiological effects on the human body. In our daily life, most of our consumption is long-chain fatty acids, such as lard and tallow in animal fats, peanut oil in vegetable oils, soybean oil, corn oil, etc. MCT oil is most commonly extracted from coconut oil as high as 68%. These fats are also found in many other food, such as palm oil and dairy products.

Saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids exist in long-chain fatty acids, while medium-chain fatty acids are different: they are all saturated fatty acids. Many of us always think that saturated fatty acids are the main cause of increased cholesterol levels in the blood and contribute to overweight and atherosclerosis. Saturated fatty acids are also associated with many chronic diseases such as hypertension, high cholesterol, coronary heart disease and diabetes. The truth is: the chronic diseases mentioned above are caused by long-chain fatty acids. However, there are exceptions. For example, Omega-3, although it is a polyunsaturated fatty acid, has a protective effect on many organs such as the heart, eyes, and joints. What about MCT oil? In fact, they even have positive effects of lowering cholesterol levels in the blood and improving insulin sensitivity[1]. Due to different metabolism, medium-chain and long-chain saturated fatty acids have different effects on our bodies. Owing to its small molecular weight, high solubility, low melting point, and faster hydrolysis, MCTs are more easily absorbed and metabolized by the body, instead of being stored as body fat. This provides a positive effect on weight management. Studies also discovered a lower rise in triglycerides and glucose with MCT oil, which may influence the feeling of fullness. So taking MCT oil has been shown to significantly reduce body weight and waist circumference. Researchers even report that it could help prevent obesity. In conclusion, MCTs are healthy oils for us and can help control body weight when consumed in moderation.