You’ve probably heard about coconut oil. From the hype in the health and wellness world to the low cost, it has seen a huge popularity boom recently. However, you might not have heard about MCT oil, a purer alternative to coconut oil.
Today, we’re going to compare the two, their effects on mental performance, health, and how to use them. We might even tell you which one tastes better in coffee ;).
What are they?
Coconut oil and MCT oil are both saturated fats that have similar textures and benefits. Coconut oil is one of the most popular “health foods,” a label primarily in response to low-quality oils in the American diet. The waxy white substance became popular because it has more Medium-Chain Triglycerides (MCTs) than many other oils – widely considered to be the healthiest form of saturated fats.
MCT oil is a 100% pure concentration of MCTs. MCTs improve certain health markers, notably offsetting the risk of Alzheimer’s and other degenerative brain diseases. The important question is how the different MCT concentrations in Coconut and MCT oil impact brain function, health markers, and performance in healthy adults.
Mythbusting: clearing up the nonsense about MCTs
There are some really counterproductive discussions happening about coconut oil and MCT oil lately, so we’re going to quickly clear up some misconceptions and shed some light on the actual science.
- “Coconut oil is better because it’s natural!” – being “natural” doesn’t make a compound better. The processing of coconut oil into MCT oil can be totally healthy, just like the processing of coconuts into coconut oil.
- “Lauric acid is key.” – Lauric acid is an MCT, but its importance has been exaggerated to improve coconut oil’s reputation. Lauric acid is more concentrated in coconut oil and adjusts LDL levels in the body, but evidence remains inconclusive in relation to heart disease.
- “More MCT = Better”- MCT requirements aren’t that high, especially since they’re non-essential fatty acids, so more isn’t better.
MCT and cognitive performance: how does it work?
MCTs from both oils have been linked to improved cognitive performance in Alzheimer’s disease patients, but research is still relatively weak. While MCT oil has more substantial research than coconut oil, this is because it is a purer product and easier to control in studies.
As you age, your brain becomes less efficient at using carbohydrates (glucose) for energy, while ketone-use remains relatively stable. Ketone levels are boosted by MCT consumption and can make up the energy deficit caused by aging and poor glucose metabolism in the brain. Simply put, this offsets the risks and symptoms of degenerative brain disease like Alzheimer’s.
There are many studies linking MCT consumption to ketones in the bloodstream, and while ketones aren’t the wonder-compound they’ve been painted as in recent years, they have some profound effects on brain health. These include protection from degenerative brain disease, improved cognitive function and boosted memory.
These are promising results, but sadly, they don’t say much about which oil is a better source. 56g of MCT is a huge daily dose and easily meets your daily requirements for fat intake, particularly saturated fats, so it’s more complicated than simply choosing one oil!
MCT concentrations: risks and benefits
Coconut oil is prized for its high concentrations of MCT, but MCT oil is entirely made up of MCT compounds. Clearly, the latter provides more MCT (at least on a gram per gram basis). MCTs (as a part of a ketogenic diet) may also help reduce epileptic seizures in certain cases. But, an excessive intake of MCTs has been linked to diarrhoea and low adherence.
Coconut oil has a better concentration of MCTs for regular intake, as well as a more complete MCT profile, which might make it a better choice for your diet and performance. However, you’ll need to consume more to get the right amount of MCTs for optimal performance, which can easily lead to over-eating or excessive saturated fat intake.
MCT concentration from both oils also showed less dose-response relation than expected. Diets with 30% MCT oil intake showed similar effectiveness to 60%, even when the digestive problems were considered. This suggests that there is a diminishing return on MCT intake.
The Takeaway: how should you structure your diet?
Heart and digestion
To cut the science and give you some practical advice, there’s very little difference between the two oils. Coconut oil has a higher rate of absorption and slightly lower chance of causing digestive discomfort, but these factors are only relevant if you’re consuming a lot.
However, they’re both high-saturation fats, and your intake shouldn’t be high enough to involve digestive discomfort, as this is already at unhealthy levels for your heart and liver. This might have reduced effects for cognitive performance, but it will keep your gut and heart healthy.
MCT and dieting: 2 key principles
The first guideline is: don’t use clinical doses! 56g of MCT a day might not be a big deal for populations with Alzheimer’s whose main concern is improved cognitive performance, but this is an easy way to put yourself at risk of hyperlipidemia and heart disease.
The second key principle is: it depends on your diet. If you’re on a high-fat diet, coconut oil is better. You can consume more, and a high-fat diet means you don’t need the MCT density of pure MCT oil. This allows you to consume more fats with your foods, or your coffee, while keeping your gut happy and protecting your brain.
MCT oil is a great way of getting all your necessary MCTs on a diet that doesn’t prioritize high fat intake. A burst of MCT oil for cooking or in your morning coffee may be enough for health and performance.
Closing Remarks: “But Which is Better for Bulletproof Coffee?!”
The debate between MCT oil and coconut oil isn’t much of a debate at all: they have different applications but generally have the same benefits. The important part is how they fit into your overall diet, and which one fits your tastes and needs better. The real competition between the two is mostly pushed by coconut oil fanatics and low-quality information sources.
Coconut oil tastes better in coffee, but a mix of MCT oil and grass-fed butter is pretty good, too.
There you have it! Hopefully you found this information helpful, so that you can navigate these recently exaggerated conversations surrounding MCT vs coconut oil.
Here’s another perspective for you to consider:
Table of Contents
One thought on “MCT Oil vs Coconut Oil”
Comments are closed.