- by Dr Sheetal Chhabria
- 4 Shares
- May 05 2017
Importance of MCT (Medium chain triglycerides) and Fats in a Keto Diet
Not all fats are created same
It’s very important to eat right and healthy fat, mainly if you are on a low cab diet/ketogeneic diet, where your daily calorie intake is about 70% of fat.
Saturated Fats: Good in moderate amounts
They are found in Coconut oil’s (MCT’s),palm oil, eggs cream, lard, ghee, butter or red meat.
Monounsaturated Fats: Good
These are found in macadamia oil, avocado oil, avocados, extra virgin olive oil.
Natural Trans Fat: Good
These are found in dairy products and meat from grass fed animals.
Natural Polyunsaturated Fats: Good (Mainly Omega3)
These are found in Chia seeds, flax seeds, fish and fish oil
Be careful while you consume foods rich in Omega-6 like: seeds, legumes and nuts. (These should be eaten in small quantities).
Processed polyunsaturated Fats – Bad
Vegetable including seed oils should be avoided like:
Sunflower, Peanut, Grapeseed, Sesame, Corn, Soybean, Canola
Processed Trans Fats: Bad
Commercially baked goods, margarine, fast foods, and processed foods.
Fats that are beneficial on a keto diet:
Medium Chain Triglycerides or MCT
MCT solely stands for medium chain triglycerides, as opposite to long chain triglycerides (LCT), which most of the foods constitute of omega3 and omega6.
The majority of the fats break into the liver gradually from the lymphatic system. Fats from medium chain triglycerides like LCT, exist in comparatively small amount in most sources of dietary fat. Different from their longer cousins, they can get into the liver directly not having to go through the lymph system. So, utilizing MCT fats gives the body a chance to quickly produce ketone bodies as source of energy for the brain.
Four types of MCTs:
Based on their carbon length, MCTs can be divided into four groups:
12 carbons (C12), lauric acid
10 carbons (C10), capric acid
8 carbons (C8), caprylic acid
6 carbons (C6), caproic acid
As a general rule, the shorter the carbon chain, the more efficiently the MCT will be turned into ketones, which are an excellent source of energy for your body — far preferable to glucose, as ketones produce far less reactive oxygen species (ROS) when they are metabolized to produce ATP.
Most business brands of MCT oil have nearly half to half combination of C8 and C10 fats. Most favoured, though it is more costly, is straight C8 (caprylic acid), as it transforms to ketones far more quickly than do C10 fats, and may be easy going on your digestion.
A mix of all the medium-chain fats is provided by coconut oil, including C6, C8, C10 and C12 fats, the latter of which (lauric acid) makes up over 40 % of the fat in coconut oil. (FRACTIONATED coconut oil is the exception, which has primarily C8 and C10.7)
All of these fatty acids have their own benefits. However, ketone levels are far more efficiently increased by caprylic and capric fatty acids.
Also, while technically lauric acid is an MCT, its longer carbon chain means it does not always have the same biological action as the
Shorter chained ones. In fact, C12 can act more like long-chain fatty acids (LCTs), which are broken down into ketones less efficiently.
As an outcome, C12 is less powerful when it comes to suppressing hunger and aiding brain health. For these advantages, you want C8 and C10. Lauric acid is most popular for its antiviral, antimicrobial and antibacterial properties.
On the other hand the shorter-chained MCTs are more easily converted into ketones, which are a magnificent fuel for the mitochondria. Ketones also help extinguish ghrelin (a.k.a. the hunger hormone) and increase another hormone that indicates your brain when you are full.
MCT Ketogenic Diet
The MCT ketogenic diet suggests that 30 to 60 percent of the fat consumption in the diet comes from MCT fats. Good sources contain MCT oil, coconut oil and coconut products, such as cream and coconut milk. Because MCT fats rapidly turns into ketone bodies, not having to go via the lymph system, an MCT ketogenic dietary regimen permits considerable consumption of carbohydrates and protein, possibly making it easier to follow the dietary regimen.
Benefits of MCT:
The metabolic and hormonal advantages might be more stunning. Studies show that MCT’s are potentially used for treating hypertension, diabetes: in various studies and trials compared to other fats, MCTs have shown a lot of promise.
Then again, coconut oil (and other food origins of MCTs) likewise has benefits well beyond its MCT content. For instance, a similar dairy items and grass-fed butter that give you MCTs can likewise give conjugated linoleic corrosive to a one-two punch of weight reduction fats.
MCTs are also the final ketogenic fat: in fact, they are so strong that adding MCTs to your diet can rise the number of carbs you can eat while you are in ketosis.
Whole foods are good sources of MCT: here is a list of MCTs in foods, in percentage of source of fat.
Cheese (if you tolerate dairy): 7.3%
Palm kernel oil: 7.9%
Coconut oil: 15%