A lot of times, people tend to confuse MCT oil for coconut oil. Other times, they engage in a debate over which one is superior. I thought it was high time for me to throw my hat in the ring and weigh in on the matter, so for today’s post, we’re going to cover the pros and cons to MCT and coconut oil and see if there’s a common ground that we can tread on. Are you ready? Then let’s get to it!

MCT Oil

What is MCT oil anyway? MCT is an acronym for medium-chain triglycerides. These are a type of fat that can be found primarily in coconuts, palm oil, and dairy. Because of their chain length, MCTs are highly absorbable and quick to be digested. In fact, they go instantly to the liver, bypassing the typical digestive process that longer chain. This makes them particularly advantageous for low carb or keto dieters since they can further be used for energy or converted into ketones. Another benefit is their ability to cross the blood-brain barrier into the brain and act as yet another source of fuel for it. Because of their quick rate of absorption, MCTs are least likely to be stored as fat compared to other dietary fats like saturated fats. (Boy was that a mouthful!) [1]

Pros

• Easily converted into energy
• Promotes ketone production
• May enhance the body’s ability to burn extra fat and calories [2]
• Increases satiety [3]
• Contain fewer calories than longer chain fats (8.4 calories per gram compared to 9.2 calories per gram in longer chain fats) [4]
• Helps you to remain in ketosis (provided that you’re adapted to keto) [1]

Cons

• Known to cause GI distress (i.e., loose stools)
• Might be problematic for those with Type 1 diabetes (i.e., causes a buildup of ketones that could potentially lead to diabetic-related ketoacidosis)
• Not recommended for patients with liver disease, such as cirrhosis
• Some people have reported nausea when taking them
• It may be too expensive as a supplement
• Is not a whole food but rather a something made from whole food (for example, Vitamin C from oranges, omega-3 fatty acid-rich oil from fish)
• Not the best for cooking; limited use in certain recipes

[5]

Coconut Oil

Now let’s switch over to coconut oil. Unlike MCT oil, coconut oil is a whole food. While it too contains MCTs, it also contains other compounds like lauric acid, which is converted into monolaurin upon digestion. Monolaurin is known to be anti-pathogenic, helping to eliminate harmful bacteria, yeasts, and viruses (including staph and candida albicans). [6] Coconut oil is also a rich source of plant-based saturated fat, which can increase good (HDL) cholesterol while reducing bad (LDL) cholesterol. [7] A number of animal-based studies demonstrate promising benefits of coconut oil, from reducing symptoms of asthma to weight loss and controlling blood sugar. [8] While we have yet to see these effects in humans, this once again warrants further exploration and use of this wonder oil. Hopefully down the line we’ll get to see just how powerful it truly is!

Pros

• Easy to digest (due to its source of MCTs)
• Fights pathogens
• Increases good cholesterol while reducing bad cholesterol
• Demonstrates numerous health benefits in animal research
• Can be used topically on hair and skin
• Versatile culinary use
• Easily accessible; most grocery stores carry it

Cons

• May also cause GI upset (nausea, loose stools, etc.)
• Not ideal in those with genetic predispositions for high cholesterol
• Has a distinct flavor that some may be adverse to
• Can potentially irritate the skin or cause an allergic reaction
• Much of the benefits come from animal, and not human, trials

Which to Choose?

At this point, we’ve arrived at a crossroads. Which is the superior product? Straight up coconut oil, or a supercharged derivative of it- MCT? Well, let’s compare the two.

MCT oil is going to be much pricier due to it being sold as more of a dietary supplement rather than a whole food. It’s also more likely to cause some upset in your stomach. You also shouldn’t be sautéing your food in it (but it does work well in things like smoothies and Bulletproof-style coffee or tea). If you’re transitioning over to a ketogenic diet and need to ramp up your ketone production, then MCT oil is going to be of major help. And if you’re Type 1 diabetic you should follow up with your doctor to make sure it doesn’t put you at risk for developing the dangerous ketoacidosis.

Coconut oil, on the other hand, is widely available and the least expensive. While it does possess a distinct flavor, it renders itself a useful ingredient for a variety of recipes, from baked goods to stir-fries. Coconut oil is also versatile in that it can be used both internally and topically. For instance, you can apply it over your skin as a moisturizer or use it as a nourishing mask in your hair. Finally, coconut oil has a stronger immune component due to its lauric acid content. The downside with coconut oil is that it is not something you’d want to consume if you’re looking to lower your cholesterol, or if you’re genetically prone to having high cholesterol. This is thanks to its concentration of saturated fat.

So, where do these two see eye-to-eye? Well, for one thing, they both have MCTs. The only difference is that MCT is pure MCT. Coconut oil, however, contains other things, like saturated fat. It’s like comparing fish oil capsules to, say, salmon. If you’re just looking for pure omega-3 fats, then the fish oil-based capsules are what you need. However, if you’re looking for omega 3 in addition to protein and other micronutrients, then you’d go with the salmon. And just like this example, MCTs are obviously going to cost more money than the food-based source.

What both of these have in common is their potential. They both have been researched for their potential effects on weight loss, burning fat, and extra calories, and they both lack research on humans. Research nonwithstanding, they do work very well in low carb and ketogenic diets.

Conclusion

Now you might be asking, “Come on, Zuzka, which is better? Coconut oil or MCT oil?” Sorry, I wish I could give you a clear answer is. The truth is, there is no winner. It all depends on both your lifestyle and your goals. You’ll need to consider affordability, practicality, and whether or not they’re going to work best for your unique needs. Luckily though, I’ve given you the pros and cons and each so that you can make an informed decision. Like with everything else, there’s a good and a bad side.

Let me know below if you’ve used either of them or if there’s one that you prefer! I have a feeling this debate is going to be happening for a long time, especially as more research comes out on these superstar ingredients!

(By the way, have you tried my Keto Meal Plan yet? Several recipes include coconut oil, while others give you the option of including MCT oil. If you’re looking to dip your toes into the keto water, now is the perfect time to jump right in!)

Sources:

[1] https://www.healthline.com/nutrition/mct-oil-101#section2
[2] https://www.ncbi.nlm.nih.gov/pubmed/12634436
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192077/
[4] http://nutritionreview.org/2013/04/medium-chain-triglycerides-mcts/
[5] https://www.webmd.com/vitamins/ai/ingredientmono-915/medium-chain-triglycerides-mcts
[6] https://www.ncbi.nlm.nih.gov/pubmed/10762277
[7] https://www.ncbi.nlm.nih.gov/pubmed/26545671
[8] https://www.medicalnewstoday.com/articles/282857.php