CLEAN EATING

mct oil vs. coconut oil: what’s the difference?

Both have therapeutic health effects, but they aren’t the same.

While both can be therapeutic for certain conditions, there are key differences between MCT and coconuts oils, and each has unique benefits and uses. It’s important to understand the pros and cons of each to determine which oil is best for you—or whether you want to use them both.

Coconut oil is used in many tropical areas of the world, and it has become popular among many health-oriented shoppers in recent years. It is considered the richest food source of medium-chain triglycerides (MCTs), also called mediumchain fatty acids, which are primarily capric, caprylic, and lauric acids. It also contains some long-chain fatty acids, which aren’t as easy for the body to digest.

The fact that coconut oil is listed as a rich source of MCTs should have an asterisk next to it, though. The highest percentage of fatty acids in coconut oil is from lauric acid. Even though lauric acid is considered a medium-chain fatty acid by chemists, it behaves more like a long- chain fatty acid in terms of digestion and absorption. For this reason, many experts suggest that coconut oil should not be considered an MCT-rich oil. Lauric acid has notable antimicrobial effects, but it doesn’t have the easy-to-digest characteristics attributed to MCTs that encourage the body to burn fat and provide quick energy.

MCTs, on the other hand, don’t require the enzymes or bile acids for digestion and absorption that long-chain fatty acids require. This allows MCTs to go straight to your liver where they are either used for immediate energy or turned into ketones, compounds produced when your liver breaks down a lot of fat.

MCT oil contains 100 percent MCTs, compared with about 50 percent in coconut oil. MCT oil is made by refining coconut oil or palm oil to remove other compounds and concentrate the MCTs that are naturally found in the oils.

Benefits and Uses of MCT Oil

Research suggests that MCT oil may help boost weight loss, metabolic functioning, and energy production more than other oils. As mentioned, your body turns MCTs into alternative forms of energy called ketones, which provide your brain with energy and which increase your metabolic rate and burn excess fat. Mark Hyman, MD, author of Eat Fat, Get Thin, calls MCT oil “the secret fat that makes you thin.” He calls MCT oil a super fuel for your cells that increases mental clarity and boosts fat burning.

MCTs can increase the number of calories your body burns compared with longer-chain fatty acids‚ and replacing other dietary fats with MCT oil can produce weight loss. One study found that people saw more weight loss and decreased body fat from consuming MCT oil rather than olive oil. Other studies suggest that MCT oil may help you exercise longer and improve your stamina.

Because of the rapid and simple digestion of MCTs, MCT oil also may help people who have malabsorption issues. Some holistic-oriented medical practitioners use MCTs as nutritional therapy for reducing intestinal irritation in patients with irritable bowel disease, short bowel syndrome, or celiac disease, or after gastrointestinal surgery.

Benefits and Uses of Coconut Oil

Decades ago, coconut oil was avoided because it is a saturated fat that people in the Western world incorrectly associated with heart disease. History and research show that coconut oil doesn’t increase cardiovascular disease. In parts of the world, such as islands in the South Pacific and Papua New Guinea, where coconuts are a dietary staple, people have thrived eating it for generations and have very low rates of heart disease.

Lauric acid makes up about half of the fatty acids in coconut oil. When your body digests lauric acid, it forms a substance called monolaurin. Both lauric acid and monolaurin can kill harmful pathogens, such as bacteria, viruses, and fungi. Test-tube studies show that these substances help kill Staphylococcus aureus, which causes staph infections, and the yeast Candida albicans, a common source of yeast infections in humans. Research also shows that lauric acid has potent inhibitory effects against Clostrid-

iumdifficile, often abbreviated C diff, a bacteria that can infect the intestines and is a major health concern worldwide because it is resistant to many antibiotics.

Unlike MCT oil, which should not be used in cooking, coconut oil has a high smoke point, meaning it stands up well to heat and is good for stir-frying and pan-frying. Coconut oil also is an excellent substitute for butter in baking.

Coconut oil can be used topically on skin and hair. Research shows that when coconut oil is applied to the skin, it can improve the moisture content of dry skin and can reduce the symptoms of eczema. When applied to the hair, coconut oil may soften texture, protect against damage, and act as a weak sunscreen, blocking out about 20 percent of the sun’s UV rays.

Which Is Best?

Which of these oils is best depends on the condition of your health and your personal goals. If you want to lose weight, especially if you’re following a keto-type diet, MCT oil can ensure that you’re getting enough fat to stay in ketosis—the state in which your body burns fat, rather than carbs, for fuel. But even if you’re on a different type of eating plan, MCT oil can help you feel full longer; help you feel more mentally alert; and might even improve endurance during exercise.

If you have a digestive disorder or difficulty digesting and absorbing fat— which could be characterized by symptoms such as diarrhea, greasy bulky stool, stool with a foul smell, bloating, and gas— consider supplementing with MCT oil to provide an easy-to-digest source of fat that might help reduce these symptoms.

On the other hand, coconut oil is the one to choose if you’re looking for a versatile cooking oil that can also be used therapeutically on the skin and hair. It is an all-star in these areas. It’s also possible that because of its high lauric acid content, consuming raw coconut oil might be potentially beneficial for protecting against—or combatting—infections caused by numerous pathogenic bugs, including Candida albicans, bacteria, and viruses. For the best health benefits, opt for organic, unrefined virgin coconut oil.

Regardless of which one you choose, be aware that taking too much MCT oil or coconut oil can lead to stomach discomfort, cramping, bloating, and diarrhea. So, it’s a good idea to start small (say, ½ Tbs. per day), see how your body reacts, and increase as tolerated to a maximum dose of 3–4 Tbs. per day.

If you experience digestive distress from MCT oil, consider trying another brand. Some people who experience digestive trouble from taking MCT oil may react to the proprietary blend of MCTs or from the solvents used in the processing that may not be in another brand. Popular brands include Nutiva 100% Organic Coconut MCT Oil; Bulletproof Brain Octane Oil; and hexane-free Garden of Life Dr. Formulated 100% Organic Coconut MCT Oil.

If you don’t like the taste of one brand of coconut oil, try another. There can be differences in flavor depending on where the product is sourced and how it’s processed. Common brands include Vita Coco Virgin Organic Coconut Oil; Paragon Plus Virgin Organic Coconut Oil; Nutiva Virgin Organic Coconut Oil; and Nature’s Way Extra Virgin Coconut Oil.

Finally, it’s important to remember that MCT oil supplies no essential fatty acids (EFAs) and coconut oil supplies a negligible amount. As the name implies, EFAs are essential for our health. To avoid becoming deficient in EFAs, eat plenty of fatty fish, grass-fed beef, omega-3-enriched eggs, hemp seeds, and flaxseeds.

Dr. Bronner’s Organic Virgin Coconut Oil

Chosen Foods

Organic Avocado, Coconut & Safflower Oil Spray

Nutiva

Organic Coconut Oil, Buttery Flavor

Garden of Life

Dr. Formulated MCT Oil

Paragon Plus

Whey + MCT Powder

MCT OIL VS. COCONUT OIL: A Quick Cheat Sheet

MCT OIL COCONUT OIL

A flavorless liquid nutritional supplement derived from coconut or palm oil refined to isolate the MCTs

100% MCTs

Easy-to-absorb source of fats used to help with weight loss and energy

Take by the spoonful, or add raw to smoothies, salad dressings, sauces, coffee, or tea A food-based oil that is solid at room temperature and tastes like coconut

Slightly more than 50% MCTs, plus some long- and short-chain fatty acids

Good cooking oil and therapeutic skin and hair treatment

Use in cooking or baking, apply topically to skin and hair, or heat to liquefy and take by the spoonful or add to coffee or tea