What is MCT Oil?
Medium-chain triglycerides (MCTs) are a type of saturated fat composed of medium-length fatty acid chains, typically containing 6 to 12 carbon atoms. This differs from most dietary fats, which are long-chain triglycerides (LCTs) and have more carbon atoms. The shorter chain length of MCTs allows for a different metabolic pathway in the body. Unlike LCTs, which require bile salts and pancreatic enzymes to break down, MCTs travel directly from the gut to the liver. In the liver, they are rapidly converted into ketones, which serve as a readily available energy source for both the body and the brain, particularly when carbohydrate intake is low, as in a ketogenic diet. MCT oil is a concentrated source of these medium-chain fats, extracted and refined from natural sources like coconut and palm kernel oil.
Benefits of adding MCT oil to coffee
The practice of adding MCT oil to coffee, popularized by the 'bulletproof coffee' movement, has several potential benefits for those on specific diets or seeking an energy boost.
Provides quick, sustained energy
One of the most appealing aspects of MCT oil is its ability to provide a rapid and sustained energy boost. The quick metabolic process of MCTs means they are immediately converted into fuel for the body and brain, offering a boost that can enhance concentration and focus. The fat content can also slow down the absorption of caffeine, leading to a more prolonged and stable energy release and helping to prevent the jitters or crash associated with coffee alone.
Supports ketogenic diets and weight management
For individuals following a ketogenic diet, MCT oil is particularly useful. By promoting the production of ketones, it helps the body enter and maintain a state of ketosis, where it burns fat for fuel instead of carbohydrates. This fat-burning state can aid in weight loss and help manage cravings. Research also suggests that MCTs may help people feel fuller longer, potentially contributing to a lower overall calorie intake.
May enhance cognitive function
Beyond physical energy, the ketones produced from MCT oil can cross the blood-brain barrier and serve as an alternative fuel for brain cells. This can be especially beneficial for cognitive function, as some studies suggest improved memory and mental clarity, particularly in conditions where the brain's glucose metabolism is impaired, such as in some forms of Alzheimer's.
Drawbacks and side effects of MCT oil in coffee
While the benefits are attractive, there are also potential drawbacks and side effects to consider, especially with excessive consumption.
Gastrointestinal distress
The most common side effects of MCT oil are digestive issues, including nausea, vomiting, diarrhea, bloating, and stomach cramping. This is more likely to occur when starting with a high dose or taking it on an empty stomach. The digestive system needs time to adjust to the rapid influx of medium-chain fatty acids, so starting with a small amount and gradually increasing is crucial.
High calorie and saturated fat content
Adding MCT oil (and butter, if making 'bulletproof coffee') significantly increases the caloric and saturated fat content of your coffee. While some view this as beneficial for energy or satiety, it adds up quickly. A single cup of 'bulletproof coffee' can contain several hundred calories and a large portion of the daily recommended intake of saturated fat, which can impact cholesterol levels. For most people, a well-balanced breakfast provides a broader range of nutrients than a high-fat coffee.
Potential cholesterol impact
As a saturated fat, excessive MCT oil intake may increase levels of LDL cholesterol (the 'bad' kind) in some individuals, which could negatively impact cardiovascular health over the long term. While some studies show minimal or neutral effects, caution is advised, especially for individuals with pre-existing heart conditions or high cholesterol. A balanced diet with unsaturated fats (found in olive oil, nuts, and avocados) is generally recommended over a diet high in saturated fats.
MCT Oil vs. Coconut Oil in Coffee: A comparison
| Feature | MCT Oil | Coconut Oil |
|---|---|---|
| MCT Concentration | Highly concentrated, with specific C8 and C10 fatty acids. | Contains MCTs, but also other fatty acids, including higher levels of Lauric Acid (C12). |
| Metabolism Speed | Very rapid, converted to ketones in the liver without needing bile. | Slower than MCT oil, as it contains longer-chain fatty acids. |
| Effect on Ketosis | More potent and effective at raising ketone levels. | Less effective at rapidly boosting ketone levels compared to concentrated MCT oil. |
| Digestion | Easier to digest for many people due to rapid absorption. | Contains more LCTs, which can be harder to digest for some individuals. |
| Versatility | Excellent for drinks and sauces; low smoke point makes it unsuitable for high-heat cooking. | Can be used for some cooking applications, but still less versatile than LCTs. |
How to safely incorporate MCT oil into your coffee
For those who wish to try adding MCT oil to their coffee, moderation and proper technique are essential to maximize benefits and minimize side effects.
Start slow: The key is to begin with a small dose, such as a single teaspoon, to allow your digestive system to adapt. Gradually increase the amount over a week or two, working up to one to two tablespoons per day as tolerated.
Use a blender: Since oil and coffee do not mix naturally, blending is necessary to emulsify the oil and achieve a smooth, creamy texture. A high-speed blender, immersion blender, or frother can be used to combine the ingredients for 20-30 seconds until a frothy consistency is reached.
Mindful consumption: Be aware of the added calories and fat. Consider enjoying MCT coffee as a replacement for breakfast rather than in addition to it, or limit it to one cup per day.
Listen to your body: Pay attention to any gastrointestinal discomfort, and if it occurs, reduce your dosage or stop using it. Those with pre-existing conditions like liver or heart disease should consult a doctor before adding MCT oil to their diet.
Conclusion: Is MCT oil in coffee right for you?
Ultimately, the decision to use MCT oil in coffee depends on your health goals and dietary needs. While it can provide a quick, sustained energy boost and aid those on a ketogenic diet by promoting ketosis, it is not a magic bullet. The potential for digestive issues, high saturated fat intake, and elevated cholesterol levels must be weighed against the benefits. For a healthier option with more established evidence, incorporating whole foods rich in monounsaturated and polyunsaturated fats is often preferable. However, if used in moderation and with awareness of potential side effects, adding MCT oil can be a useful tool for a short-term energy boost or as part of a targeted diet plan. Consult with a healthcare professional to determine if it aligns with your overall health objectives.
References
- WebMD, 'MCT Oil: Health Benefits, Common Uses and side effects'
- Ancient + Brave, 'Why You Should Try Bulleting Your Coffee With MCT Oil'
- Melrose Health, 'What Are the Benefits of MCT Oil in Coffee?'
- Cleveland Clinic, 'Why Bulletproof Coffee Shouldn't Be an Everyday Drink'
- Forbes, 'MCT Oil: Science Backed Health Benefits And Uses'
- Healthline, '7 Science-Based Benefits of MCT Oil'
- BeKeto™, 'Potential side effects of MCT oil and how to deal with them?'
- Liberty Beans Coffee Company, 'Boost Your Brew: The Ultimate Guide to MCT Oil in Coffee'
