Better Nutrition August 2020

ody turns MCTs into alternative forms
of energy called ketones, which provide
your brain with energy, 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.
The 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
shows that coconut oil doesn’t appear
to increase cardiovascular disease, and
some clinical research also supports
this. In parts of the world, such as the
South Pacific islands and Papua New
Guinea, where coconuts are a dietary
staple, people have thrived eating
coconut oil 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 may kill
harmful pathogens, such as bacteria,
viruses, and fungi. Test-tube studies
show that these substances help wipe
out 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 Clostridium
difficile, often abbreviated C. diff,
a bacteria that affects the intestines
and is resistant to many antibiotics.
Monolaurin and lauric acid also have
the physiochemical property of being
able to destroy the membrane of lipidcoated
viruses, such as the virus that
causes COVID-19. Clinical trials using
coconut oil on COVID-19 patients
in hospitals in the Philippines are
underway as of this writing.
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
to improve the health and appearance
of skin and hair. Research shows that
when coconut oil is applied to skin, it
can improve the moisture content and
reduce the symptoms of eczema. When
applied to hair, coconut oil may soften
texture, protect against damage, and act
as a weak sunscreen, blocking about 20
percent of the sun’s UV rays.
Which Is Best?
Which of these oils is best for you to use
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, supplementing with MCT
oil can ensure 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 fuller, 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 is often characterized by
diarrhea, greasy stools, foul-smelling
stools, bloating, and gas—consider
supplementing with MCT oil to provide
an easy-to-digest source of fat that might
help reduce irritation in your intestines.
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 is potentially beneficial for protecting
against—or combating—infections
MCT OIL VS. COCONUT OIL: A Quick Cheat Sheet
MCT OIL
A flavorless liquid nutritional supplement derived from
coconut or palm oil refined to isolate the MCTs
100 percent 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
COCONUT OIL
A food-based oil that is solid at room temperature
and tastes like coconut
Slightly more than 50 percent 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
AUGUST 2020 • 39