Foods High in MCT to Improve Your Diet

Key Takeaways

• MCTs are a unique type of fat that are metabolized quickly and are used for immediate energy, so they're not stored as body fat.
• MCTs offer a surprising array of health benefits and may help optimize things like body weight, gut microbiome, immune function, and brain health.

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Medium-chain triglycerides are often discussed in the wellness space and praised for their positive health benefits. Unlike their long-chain fatty acid counterparts found in vegetable oils and animal products, MCTs have a shorter fatty acid chain. They are metabolized more quickly, allowing them to serve as an immediate source of energy.¹ 

Although MCTs are a type of saturated fat, they do not appear to be associated with the negative health implications of other kinds of saturated fats.² In this article, we’ll break down the health benefits of MCTs and the best foods to get more of this healthy fat. 

What Are MCTs?

Let’s start with the broader classification of dietary fats to understand medium-chain triglycerides better. Fats (or lipids) can be classified as polyunsaturated, unsaturated, or saturated. MCTs fall under the saturated fat category, but not all saturated fats are created equal. Saturated fats are further classified by the length of their fatty acid chains and are known as long-chain triglycerides, medium-chain triglycerides, and short-chain triglycerides. Depending on their chain length, these fats are metabolized and absorbed differently.

Four types of medium-chain triglycerides (caproic acid, caprylic acid, capric acid, and lauric acid) are found in varying concentrations in different foods. Due to their shorter chain length, medium-chain fatty acids are absorbed quickly and form ketones. Rather than being stored as fat, these ketones act as an immediate energy source for the body.¹

Benefits Of MCT Foods

The health benefits of MCT foods are largely due to their rapid metabolization. While diets containing high amounts of fat are associated with an increased risk of obesity, cardiovascular disease, and cancer, medium-chain triglycerides have unique properties that may support your body weight, metabolism, and brain health. 

Weight Management

MCTs have been shown to increase satiety (causing you to eat less) and energy expenditure (causing you to burn more).³

Metabolic Health

Medium-chain fatty acids are associated with reduced insulin resistance and may be preventative against chronic conditions like type 2 diabetes.³

Cognitive Function

The popular low-carb ketogenic diet is widely accepted as a therapeutic approach for epilepsy and seizures, and ketones are now being studied for their positive effects on neurological conditions like Alzheimer’s disease. When MCTs are metabolized, they form ketone bodies, which can fuel brain cells. Research has shown that MCTs may improve cognitive function and memory in patients with mild to moderate Alzheimer’s disease.⁴

Gut Health

MCTs have antimicrobial properties and may improve intestinal health by suppressing the growth of harmful bacteria and reducing intestinal inflammation.⁵

Immune Support

MCTs have been shown to support the body’s natural immune defenses by binding to sites on immune cells like macrophages and neutrophils and regulating their activity. MCTs can also inhibit the growth of certain types of cancer cells.⁶

Sources of MCTs

• Coconut Oil
• Dairy Products
  
  • Milk, cheese, yogurt, and butter from cows, goats, and sheep
• Palm Oil
• MCT Oil Supplements

Tips To Incorporate MCT Foods into Your Diet

Incorporating MCT-rich foods into your diet doesn’t have to be complicated—you can make small swaps and additions to increase your intake effortlessly. From cooking oils to dairy choices, here are some of the best ways to enjoy the benefits of MCTs in your daily meals.

To boost your intake of MCTs:

• Opt for full-fat dairy products
• Try goat and sheep cheese to switch things up
• Use coconut oil instead of other oils when baking or cooking
• Add MCT oil to your smoothies
• Ask your healthcare provider or dietitian for the best MCT supplements

The Bottom Line

MCTs are a unique type of fat metabolized quickly and used for immediate energy, so they're not stored as body fat. They offer a surprising array of health benefits and may help optimize things like body weight, gut microbiome, immune health, and brain function. Choosing MCT-rich foods like full-fat dairy products and coconut oil can help move you closer to your health and weight loss goals. 

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