MCT - Medium Chain Triglycerides are a unique form of fat that can provide a wide range of positive effects. Because of their short chain length (8-12 carbon atoms), MCTs have a number of unique properties, which gives them advantages over longer fatty chain acids.
The shorter chain length means that MCTs are absorbed faster by the body, resulting in a much faster conversion into fuel for immediate use by the body and brain. MCTs are absorbed, without the need of bile, from the intestine directly to the blood (portal vein) that is on it’s way to the liver, as opposed to the longer fatty acids that go via the lymph to the liver. The rate at which the body absorbs MCTs can be compared with the absorption of glucose (carbs).
The MCT is then, to a large extent, converted by the liver into energy in the form of Ketones and only a very small portion is stored in the body as fat. The energy enhancing properties attributed to MCTs is because it intersects the mitochondrial membrane very quickly, and does not require the presence of the carnitine transporter, which the longer the fatty acids do. The result is an excess of acetyl-coenzyme A, which after various metabolic pathways results in the production of ketones. Ketones are one of two substances that the brain can use as energy (glucose is the other) (1).
MCTs are therefore a great choice for anyone who is in need of more energy. MCTs allow the body to more easily get into ketosis, because of the increased amount of ketones formed. Therefor, MCTs can advantageously be used as part of a ketogenic diet and even allow for a greater variety of food, by contributing to an increased tolerance for protein and carbohydrates (2, 3, 4).
The ketogenic diet is a high-fat-low-carbohydrate diet, which originally was developed for the treatment of children with epilepsy who did not respond well to conventional drug treatments (5). The ketogenic diet also appears to be beneficial for the aging brain by providing an alternative energy source to glucose. In the case of brains effected by Alzheimer they have been shown to be less able to use glucose as energy source (6).
In recent years, MCTs have become increasingly popular among athletes who want to increase their energy levels and improve stamina during high-intensity exercise, and athletes who eat low carbohydrate diets where MCTs serves as a quick alternative energy source. In animal studies, researchers have shown that MCTs can increase physical endurance (7). MCTs have also been shown to result in increased satiety and increased fat metabolism (8, 9-13), and therefor providing an interesting contribution to weight reduction. The increased metabolism may be due to the fact that MCTs behave metabolically like carbohydrates, as well as promoting the formation of ketones (14).
Breast milk contains MCTs (approximately 6-20%) (15) and it occurs naturally in foods like coconut and palm kernel oil. Until the early 1980s, MCTs were practically only available as a component of such foods. But Dr. Vigen K. Babayan, at Harvard University, developed a process to manufacture them in large quantities (16).
The intake of pure MCTs is an easy way to get high doses. To get in the 1 tablespoon MCT one would need to consume about 6 tablespoons of coconut oil. Coconut oil also has other advantages and a diet that included both would be optimal.
MCTs are very stable oils and can therefore be used for cooking at temperatures up to a 160 ° C.
/Christine Ribbing
Referenser:
1) http://nutritionreview.org/2013/04/medium-chain-triglycerides-mcts/
2) Medium-chain triglyceride (MCT) ketogenic therapy. Liu YM. Epilepsia. 2008 Nov;49 Suppl 8:33-6. doi: 10.1111/j.1528-1167.2008.01830.x.
3) Edwards N. The MCT diet. http://Epilepsy.com 2007.
4) Medium-chain triglyceride ketogenic diet, an effective treatment for drug-resistant epilepsy and a comparison with other ketogenic diets. Liu YM, Wang HS. Biomed J. 2013 Jan-Feb;36(1):9-15. doi: 10.4103/2319-4170.107154.
5) Medium-chain triglycerides as a therapy for intractable childhood epilepsy. Huttenlocher PR, Wilbourn AJ, Signore JM. Neurology. 1971 Nov;21(11):1097-103.
6) The ketogenic diet as a treatment paradigm for diverse neurological disorders. Stafstrom CE, Rho JM. Front Pharmacol. 2012 Apr 9;3:59. doi: 10.3389/fphar.2012.00059. eCollection 2012.
7) Swimming endurance capacity of mice is increased by chronic consumption of medium-chain triglycerides. Fushiki T, Matsumoto K, Inoue K, Kawada T, Sugimoto E. J Nutr. 1995 Mar;125(3):531-9.
8) Enhanced thermogenesis and diminished deposition of fat in response to overfeeding with diet containing medium chain triglyceride. Baba N, Bracco EF, Hashim SA. Am J Clin Nutr. 1982 Apr;35(4):678-82.
9) Physiological effects of medium-chain triglycerides: potential agents in the prevention of obesity. St-Onge MP, Jones PJ. J Nutr. 2002 Mar;132(3):329-32
10) Fat digestion modulates gastrointestinal sensations induced by gastric distention and duodenal lipid in humans. Feinle C, Rades T, Otto B, Fried M. Gastroenterology. 2001 Apr;120(5):1100-7.
11) Sensations induced by medium and long chain triglycerides: role of gastric tone and hormones. Barbera R, Peracchi M, Brighenti F, Cesana B, Bianchi PA, Basilisco G. Gut. 2000 Jan;46(1):32-6.
12) Medium chain triglycerides activate distal but not proximal gut hormones. Vu MK, Verkijk M, Muller ES, Biemond I, Lamers CB, Masclee AA. Clin Nutr. 1999 Dec;18(6):359-63.
13) Influence of medium-chain and long-chain triacylglycerols on the control of food intake in men. Van Wymelbeke V, Himaya A, Louis-Sylvestre J, Fantino M. Am J Clin Nutr. 1998 Aug;68(2):226-34.
14) Medium-chain triglycerides: an update. Bach AC, Babayan VK. Am J Clin Nutr. 1982 Nov;36(5):950-62.
15) Jensen RG. Handbook of Milk Composition. San Diego, CA: Academic, 1995.
16) Babayan, V.K. Medium chain fatty acid esters and their medical and nutritional applications. J Am Oil Chem Soc, 1981.
