The question of which fat is the healthiest and most easily digestible is of concern to many.
Fats play an important role in the body, providing energy stores, participating in hormone synthesis and maintaining healthy cell membranes. However, not all fats are equally beneficial.
In this article, we will look at a class of fats called medium-chain triglycerides (MCTs) – their effects on the liver and pancreas, as well as their benefits to overall human health.
What are medium-chain triglycerides (MCT)
Medium Chain Triglycerides (MCT) are a type of fatty acid with a shorter carbon chain length than classic long-chain fats (LCT).
The main sources of MCTs are coconut oil, palm kernel oil, and specialty enriched oils and blends.
Key features of MCTs:
- Quickly absorbed and digested in the body
- Virtually do not require bile acids for breakdown
- Quickly converted into ketones, which serve as an additional source of energy
Why the liver and pancreas “love” MCTs
Easy absorption:
MCTs are absorbed directly into the portal vein system and enter the liver, bypassing the complex process of emulsification by bile.
Thanks to this mechanism, the pancreas is not overloaded with excessive enzyme synthesis and the liver receives “fast” energy.
Reduced load on the pancreas:
Classic long-chain fats require the active participation of pancreatic enzymes for complete breakdown.
Consuming MCTs reduces this burden, which may be beneficial for people with certain gastrointestinal pathologies.
Metabolic Support:
Studies show that MCTs can speed up metabolism, helping with weight control.
They also have a positive effect on the lipid profile, reducing the risk of fatty liver (steatosis).
Application of MCT in the diet
To benefit from medium-chain fats, you can incorporate them into your diet in several ways:
- Adding them to salads and smoothies
- Use in cooking (at specific temperatures)
- Take in the form of specialized supplements
However, moderation is important: it is advisable to consult a doctor or nutritionist before starting to take MCT Concentrate or changing your diet.
Contraindications and precautions
Although MCTs are considered safe for most people, there are some things to watch out for:
- GI problems: digestive disorders (nausea, diarrhea) may occur with excessive consumption of MCTs.
- Individual intolerance: as with any food product, there is a risk of allergic reactions.
- Specific diseases: in case of acute and severe liver or pancreatic diseases, consultation with a specialist is necessary.
Table 1. Comparative characterization of medium-chain (MCT) and long-chain (LCT) triglycerides
| Parameter | MCT | LCT |
|---|---|---|
| Carbon chain length | 6-12 atoms | More than 12 atoms |
| Suction path | Portal vein system, no bile | Traditional absorption involving bile acids |
| The rate of conversion to energy | High | Relatively low |
| Main sources | Coconut oil, palm kernel oil, specialty blends | Olive oil, sunflower oil, fats of animal origin |
The table shows that MCTs are characterized by a shorter chain, do not require the involvement of bile acids, and are converted to energy more quickly.
Table 2. Recommended dosages for healthy adults (approximate values)
| MCT form | Average daily dose | Comments |
|---|---|---|
| Pure MCT oil | 1-2 tbsp per day | Start with smaller portions to avoid discomfort |
| Enriched mixtures (with MCT powder) | 10-20 g per day | Dilute in water or add to food |
| Natural sources (coconut oil) | 1-2 tbsp. per day | Can be used in cooking |
The table clearly shows approximate dosages for the average person when using MCT products. Exact recommendations depend on individual characteristics and goals.
Conclusion
MCT fats have unique properties that make them attractive for inclusion in the diet.
They are easy to digest, reduce the burden on the pancreas and provide a rapid energy supply to the liver.
However, it is important to keep in mind the measure and individual characteristics of the body.
If you want to add MCTs to your diet, it is better to consult a doctor or nutritionist beforehand to find the best nutritional strategy.
Scientific basis
-
St-Onge MP, Bosarge A. Weight Loss and Body Composition Changes in Women Consuming Medium-Chain Triglycerides or Olive Oil. Obesity (Silver Spring). 2008;16(12):2860-2867.
Данное исследование показывает, что MCT могут способствовать снижению массы тела и улучшению состава тела у женщин. -
Nagao K, Yanagita T. Medium-chain fatty acids: Functional lipids for the prevention and treatment of the metabolic syndrome. Pharmacol Res. 2010;61(3):208-212.
Работа подтверждает потенциальную пользу MCT при метаболическом синдроме и улучшении состояния печени. -
Mumme K, Stonehouse W. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. J Acad Nutr Diet. 2015;115(2):249-263.
В этом метаанализе подчеркивается роль MCT в снижении массы тела и улучшении показателей здоровья. -
Babayan VK. Medium chain triglycerides and structured lipids. Lipids. 1987;22(6):417-420.
Классическая работа, описывающая особенности метаболизма MCT и их различия с длинноцепочечными жирами. -
Clegg ME. Medium-chain triglycerides are advantageous in promoting weight loss although not beneficial to exercise performance. Int J Food Sci Nutr. 2010;61(7):653-679.
В исследовании отмечена польза MCT для снижения массы тела, но влияние на спортивные показатели требует дополнительных исследований.
About the Author
