Oils with medium-chain triglycerides have a beneficial effect on metabolism and also have a positive effect on the gastrointestinal tract. People who prefer vegetable fats to animal fats have fewer health problems, said nutritionist Olga Kovynenko.
According to her, the most useful oils for frying are solid. They have a high smoke point. These are coconut oil, Ghee, and duck fat.
The expert also told me which oil is the best for salad. According to Kovynenko, it is better to choose raw or live oils for salads and cold dishes. They are made on oak presses and do not oxidize because there is no contact with metal. In addition, they are not heated, so it is an absolutely natural product with the benefits of nature itself.
“The raw materials can be seeds, nuts, seeds (pumpkin seed oil, flaxseed oil, black cumin oil, grape seed oil, almond, cedar, walnut, and nut oil),” the nutritionist said.
Kovynenko added that cold-pressed oils are also useful. A bottle of such oil will have an inscription extra virgin – direct/cold-pressed.
“However, in the process of its production, the container heats up from 65 to 90 degrees due to the mechanism. And yet, this heating temperature is 5-8 times lower than that of refined oil,” the expert explained.
Kovynenko also noted the benefits of MCT oil.
“This is a kind of dietary oil with medium-chain triglycerides, which are not stored in fat reserves but are quickly absorbed by the body. MCT oil has a beneficial effect on metabolism, reduces appetite and improves the functioning of the gastrointestinal tract, lowers cholesterol and helps the absorption of magnesium and calcium, is an antioxidant and strengthens the immune system,” the expert summarized.
What is MCT oil?
MCT (medium-chain triglycerides) oil is a concentrated source of medium-chain triglycerides.
Fats contained in foods are represented by two classes of fatty acids: unsaturated and saturated. Unsaturated fatty acids contain carbon atoms (C) in their structure and, depending on the amount, are divided into long-, medium-, and short-chain. MCTs are medium-chain triglycerides with C6, C8, C10, and C12.
All fatty acids are insoluble in water and blood. In order to be easily absorbed in the intestine and get into the bloodstream to organs and tissues, they are “packaged” into lipoproteins (cholesterol) and chylomicrons. MCTs, do not require such a transformation.
Medium-chain triglycerides are absorbed in the stomach, not in the intestines, and immediately enter the liver, where they are quickly burned and converted into energy sources – ketones. These molecules serve as an additional source of energy during fasting, keto diet, or prolonged physical activity, as well as protect cells from oxidative stress and have a positive effect on memory.
In addition, unlike other types of fatty acids, MCTs do not require the presence of carnitine for burning, and due to their rapid burning after absorption, they are not actually stored.
What oils are MCTs?
Medium-chain fatty acids are extracted from the flesh of coconuts and kernels of oil palm fruits. The main coconut plantations are located in India, Malaysia, Indonesia, and the Philippines.
Natural sources of MCTs are coconut oil, young beef and its oils, cheese, milk, and even some fatty yogurts.
MCT oil is found in foods and can be sold artificially in the form of dietary supplements. When buying dietary supplements, it is important to make sure that the product is of high quality. The label should clearly describe the ingredients and production method.