[Efficacy of MCT Oil] Oil that loses weight when eaten? 3 Benefits of MCT Oil

MCT oil

Good oil for diet, MCT oil

Benefits of MCT Oil
1. Lose weight
2. Increase fat burning
3. Improve insulin resistance

This is Jinny, the pharmacist.

As the low-carb diet has recently become popular, more and more people are eating bulletproof coffee made by adding unsalted butter and ' MCT oil ' to black coffee as a breakfast substitute.

MCT oil used here is oil extracted from medium-chain fatty acids contained in coconut oil through a refining process. MCT oil is decomposed faster than regular oil and is converted into an energy source instead of being stored as fat in the body . The academic world has also paid attention to these characteristics and has been conducting research using MCT oil. Today, I will introduce the benefits of MCT oil that have been studied so far.

1. Weight loss

MCT oil is made up of medium chain fatty acids. Medium-chain fatty acids have shorter fatty acid chains than long-chain fatty acids, so when absorbed, they are transported directly to the liver, where they are easily oxidized and relatively less accumulated in adipose tissue . It is also known that more calories are consumed when consuming medium-chain fatty acids than when consuming long-chain fatty acids . Therefore, using medium-chain fatty acids in a diet for weight loss can be effective.

In fact, in 2008, a paper was published in The American Journal of Clinical Nutrition that reported weight loss when consuming MCT oil .

" In this study, we found that subjects who consumed MCT oil as part of their weight loss diet lost an average of 1.7 kg more than subjects who consumed olive oil as part of their weight loss diet. "
Reference paper: St-Onge, MP, & Bossarge, A. (2008). Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. The American journal of clinical nutrition , 87 (3), 621–626.
2. Increases fat burning

Mitochondria are organelles within cells that oxidize glucose and fat to produce ATP, the energy needed by cells. MCT oil improves metabolism by activating mitochondrial biosynthesis and metabolism-related enzymes, and increases the mitochondrial density of skeletal muscle to increase fat oxidation ability .

In this regard, a paper published in Nutrients in 2022 reported an increase in fat burning when subjects performing low-intensity physical activity consumed MCT oil .

" These results indicate that in people classified as obese according to the Japanese criteria, MCT oil enhances fat burning during low-intensity physical activity by preferentially utilizing fat as an energy substrate. "
Reference paper: Tsujino, S., Nosaka, N., Sadamitsu, S., & Kato, K. (2022). Effect of Continuous Ingestion of 2 g of Medium-Chain Triglycerides on Substrate Metabolism during Low-Intensity Physical Activity. Nutrients,14(3), 536.
3. Improves insulin resistance

Insulin resistance is when the body's response to insulin is less than normal. So, when insulin resistance increases, our body's own blood sugar control ability falls in all directions. Obesity is one of the causes of increased insulin resistance.

 

MCT oil produces ketones that burn body fat and increase satiety. This action can help weight loss and lead to the effect of improving insulin resistance. 

 

A paper published in Metabolism: Clinical and Experimental in 2007 found that taking MCT oil improved insulin resistance in patients with type 2 diabetes .

“ A cross-group comparison also shows reductions in body weight, waist circumference, and an index of insulin resistance (HOMA-IR, higher in patients with metabolic syndrome than in the general population) in the MCT group compared to the LCT group (corn oil intake) at the end of the study. "
Reference paper: Han, JR, Deng, B., Sun, J., Chen, CG, Corkey, BE, Kirkland, JL, Ma, J., & Guo, W. (2007). Effects of dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjects. Metabolism: clinical and experimental , 56 (7), 985–991. 

Today, we looked at the benefits of MCT oil through the thesis. MCT oil is commonly used in low-carbohydrate diets, but ingestion of high doses can cause stomach pain and diarrhea. In addition, some studies point out that high doses of MCT oil can cause fat accumulation in the liver, so it is recommended that you consume it in moderation.

I hope you have a healthy day in body and mind. It was Jinny.