How are medium chain triglycerides and long chain triglycerides utilized?

The best source of medium chain triglycerides is coconut oil. Coconuts, like most nuts, contain significant amounts of fat, but unlike other nuts, which contain mostly monounsaturated fat, the fat provided by coconuts is almost all in the form of health-promoting medium chain triglycerides (MCTs). The MCTs in coconut oil are saturated fats that range in length from 6 to 12 carbon chains.

In contrast, the long chain triglycerides (LCTs) found in most other foods are 18 to 24 carbons long. The LCTs are not only the most abundant fats found in nature, they are also the form of storage fat in our bodies as well. This difference in length determines how MCTs and LCTs are utilized.

Unlike regular fats, MCTs consumed in moderate amounts do not appear to cause weight gain. In fact, they promote weight loss. Here is a good analogy: LCTs are like heavy, wet logs that you put on a small camp fire.

Keep adding the logs, and soon you have more logs than fire. MCTs, by comparison, are like rolled up newspaper soaked in gasoline. They not only burn brightly, they burn up the wet logs as well.

In one study, the thermogenic effect of a high-calorie diet containing 40 percent fat as MCTs was compared to one containing the same level of LCTs. The thermic effect (calories wasted six hours after a meal) of the MCTs was almost twice as high as the LCTs. With MCTs, 120 calories were used, compared to 66 calories from LCTs over the six hours.

A follow-up study demonstrated that MCT oil given over a six day period can increase diet-induced thermogenesis by 50 percent. In another study, researchers compared the effects of single meals of 400 calories composed entirely of MCTs or LCTs. The thermogenic effect of MCTs over six hours was 300 percent higher than the LCTs meal.

Since the MCTs went directly to the liver and were burned, they had no effect on the blood fat level. However, the LCTs elevated blood fats by 68 percent. Researchers concluded that "long-term substitution of medium chain triglycerides for long chain triglycerides MCT for LCT would produce weight loss if energy intake remained constant."

So if you simply substitute coconut oil for sources of LCTs in your diet, you are going to lose weight. At the Hunger Free Forever program we recommend substituting coconut oil for butter and other oils to be used in salad dressings, spreads, and for low-temperature cooking.

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