MCT oil is a staple in diets like keto and intermittent fasting. MCT stands for medium chain triglyceride, a unique type of fatty acid different from the typical long chain fatty acid.
Fatty acids are long chains of carbon bonded together, and the length of the chain determines the type of fatty acid it is. Medium chain triglycerides are chains of 6-12 carbon molecules, while long chain fats are 12 carbons or more.
Carbon bonds, along with other bonds, hold energy. That energy is released when the bond is broken. This energy is measured in calories.
There is often confusion about the relationship between MCT oil and fasting. MCT oil not only contains calories, but similar to other fat sources they are actually quite calorie dense. Therefore MCT oil will break a fast.
A 15ml, or 1 tablespoon, serving of MCT oil contains 130 calories from 14 grams of fat. Medium chain triglycerides are a type of saturated fat, so the 14 grams will be saturated so long as the product is 100% MCT.
The benefit of medium chain triglycerides is that they are converted to energy more quickly than typical long chain triglycerides, due to the shorter carbon chains. People on a low carb diet opt for this type of fat to fuel workouts and other physical activity.
However, this faster rate of digestion and absorption does not change the fact that MCT oil will still break a fast.
There are very few foods that naturally contain MCTs, the most popular being coconut oil. With that said coconut oil is not 100% composed of MCTs; it contains other types of fatty acids as well. In fact, only about half the fats in coconut oil are MCTs.
This is why many people opt for MCT oil supplements. MCTs come in pill, liquid, and powder form. Pills are likely not potent enough to provide benefit, so the better options would be powder or liquid.
MCTs are also naturally found in dairy fat and palm kernel oil, but most MCT supplements will be derived from coconut oil.
Why MCT Oil Breaks a Fast
Fasting has been discussed in other articles on this site, and everyone seemingly has a different opinion on what constitutes a fast. However, this is not the argument of whether a few trace calories from a diet soda or pre workout supplement is enough to break a fast. MCT oil has a considerable amount of calories per serving.
You can find numerous sources that cite a specific limit to the amount of calories that breaks a fast. The number usually falls between 30-50 calories, although there is rarely a good explanation for these arbitrary numbers aside from a gut feeling. A true fast should be as close to 0 calories as possible.
Mental gymnastics often come into play when people discuss why certain foods shouldn’t count towards a calorie total while fasting. But a calorie is simply a unit of measurement for the energy content of food.
While certain nutrients perform different functions in the body (i.e. protein rebuilds tissue, carbs provide energy), calories are calories. All foods and drinks count toward a daily calorie total, which determines a person’s energy maintenance and thus weight gain/weight loss.
Certain foods and drinks have been deemed to not break a fast for whatever reason. These include things like bone broth and perhaps most inexplicably, bulletproof coffee. Bulletproof coffee is a concoction of coffee, grass fed butter, and coconut oil, which can total upwards of 400 calories!
Despite these irrational rules, please note that any food or drink containing calories will break a fast.
MCT Oil Benefits
Even though MCT oil will break a fast does not negate the fact that it does provide other benefits.
Most benefits stem from the idea of the shorter length of medium chain triglycerides compared to long chain triglycerides. As mentioned, there are very few natural sources of MCTs, meaning that the fats found in typical foods like cooking oils, nuts, and meat fall in the long chain category.
When compared to long chain fatty acids, MCTs appear to have a greater impact on fat loss. Meaning, if you did a like-for-like swap of long chain fats for medium chain fats, greater fat loss should occur.
Since medium chain triglycerides are digested and assimilated more quickly, they are a favorable option for people looking for fast energy on a ketogenic diet. Carbohydrates are typically the perfect fuel source for quick energy, but they are restricted on keto. While MCT oil won’t provide energy quite as quickly, it is still a faster option compared to long chain triglycerides.
MCT oil is also relatively inexpensive, and costs about 50 cents per serving. It’s easy to find online or in most health food stores and supermarkets.
Summary
It’s important not to lose sight of the big picture when fine tuning the details of a diet. Too often people try to gain an extra 10% but lose sight of the fundamentals of health and exercise. They will try to optimize every minute aspect, but if they mess up one little thing they give up altogether.
MCT oil is as calorie dense as other oils, like olive oil or vegetable oil, and will break a fast. Despite this it still has beneficial aspects to it.
MCT oil provides energy more quickly than other fats due to its structure. However, it’s important to be cautious when using it for the first time, as it can cause gastrointestinal upset. A standard dose is 1 tablespoon, but it’s advised to use even less in the beginning to assess tolerance.
MCT oil can be added to coffee, salads, or protein shakes. It can also simply be taken straight from the container. It is usually derived from coconut oil, but has a relatively mild taste. This makes it a versatile component in any meal.