Is olive oil like MCT oil?

There’s been a lot of buzz around which oils you should consume. Is coconut oil really good for you, or is it MCT oil that you should be choosing? And what about the old favourite olive oil, should you simply stick to adding that to your meals instead of following the trends? 

Amy, Head of the DNAfit Wellness Team, explains that: “the type of fat we favour in our diet is dependent on the type of diet we choose to follow, if you are on a ketogenic diet then using more MCT oil and coconut oil would be suggested, not to say that you would need to omit olive oil though.”

You should always keep in mind that, for all oils, they are the most calorie dense food in the world, which means that you need to consume them in moderation if your goals are to lose weight or maintain general health. All oils will make you feel fuller for longer due to their high calorie content but should be consumed as part of a balanced diet, and not added on to it. This requires you to always keep note of how much oil you are adding to your meals.

Oils also have other uses outside of being eaten. Due to their nature, many people use, for example, olive and coconut oil topically to improve the condition of their hair and skin.

To understand the difference between MCT, coconut and olive oil, you should get a basic idea of what fats are and why they are classified the way they are. There are three types “lengths” fats can be; either short, medium, or long. Short chain fatty acid or SCFA are made up of four to six carbons. Due to their short length these fats are absorbed in the small intestine and do not have to go to the liver to be used for energy. They are also fermented in the intestine to make vitamin K.

Medium chain fatty acid (MCFA) on the other hand are made up of a few more carbons, eight to ten to be exact. As with short chain fatty acids, these fats are absorbed in the small intestine and also do not have to travel to the liver to be used for energy.

Long chain fatty acid (LCFA) in comparison consist of a chain of more than fourteen carbons. Since they are so long in length they are not easily absorbed in the small intestine and have to go to the liver where they can be used for energy.

Fats can all be classed according to how tightly they are bound and how easily the body can break them down. They can either be saturated or unsaturated. Saturated fats are very tightly packed together, solid at room temperature, and often harder for the body to break down. In comparison Monounsaturated and polyunsaturated fats are less tightly packed and thus less likely to clog your arteries.

Fats in nature can contain long, medium and short chain fatty acids, as well as saturated and unsaturated fats. How they are classified depends on which chain length and degree of saturation make up the biggest component of the fat.

Below we take a closer look at common competing fats (coconut, MCT and olive oil), to give you a science based opinion of what these fats are made of and why they have received so much attention in the past.

Final thoughts on which oil is the healthiest for you

What you should always keep in mind is that oil (of any kind) is high in both calories and fat. So, depending on your health goals, whether they are to lose weight or maintain general health and wellness, you should never over consume oils, as they account for many of the calories you intend to eat during the day.

As stated before, choose an oil in line with not only your goals but the diet you are on and use it in conjunction with a healthy balanced diet.

• November 14, 2019

MCT Coconut Oil

vs. Olive Oil

I am a board-certified and fellowship-trained orthopedic surgeon who is passionate about helping you live well mentally, physically, and emotionally.

Recently, I have been using more MCT oil in the kitchen. I have been intrigued by the potential health benefits of the medium chain triglycerides. I have long loved olive oils and use them most of the time, but was curious to see how they compared to MCT coconut oil. 

Medium chain triglycerides (MCT) are medium length chains of fats. There also exist long chain fats and short chain fats. Long chain fats are saturated fats and remain solid at room temperature.   

50% of fat in coconut oil is medium chain. Usually, coconut oil remains solid at room temperature, so the other half of coconut oil is comprised of long-chain fats. MCT coconut oil is liquid at room temperature, and is separated from these long-chain fats for its beneficial uses.   

health benefits of mct

MCT is thought to increase the amounts of leptin and peptide YY. These proteins naturally promote a feeling of fullness and help you feel satiated – which means that you may consume less calories throughout your day. MCTs have also been found to have about 10% fewer calories than long chain fats.   

MCTs have many potential benefits for optimizing your daily health:  

• MCTs can convert to ketones in the body. This makes them ideal for a ketogenic diet, since they help individuals maintain ketosis. Ketones can be used by the brain for energy and because of this, MCTs have been shown to help reduce symptoms for those with Alzheimer’s.
• One study also showed some benefit of MCTs for those with autism also on a gluten-free diet. In addition, MCTs support the correct gut biome; this too helps to maintain overall health and promote wellness.
   
• MCTs have been shown in studies to increase production of HDL (good) cholesterol and decrease production of LDL (bad) cholesterol.
• MCT was also able to reduce the amount of inflammatory proteins (CRP) in serum. The medium chains fats in MCTs bypass the bile duct system and are ideal for those with issues in the biliary system. However, over time too many MCTs will cause a fatty liver, as they are high in calories.  

HOW MCTS COMPARE

to Olive Oil

Olive oil is a natural substance extracted from olives. MCTs are natural in a way – they are partitioned from coconut oil using scientific techniques. 

The beauty of olive oil is that it is primarily a monounsaturated fat; it is oleic acid. This is just about ¾ of the total content of the oil. Oleic acid is naturally anti-inflammatory and has been found to alter epigenetics (or gene formations) associated with cancer – which means that oleic acid may prevent cancer. Olive oil is also an anti-oxidant and can scavenge free radicals.   

Olive oil is a great choice for those struggling with the symptoms of aging:

Olive oil prevents and treats constipation. This is one of the unspoken problems with aging. A teaspoon of olive oil a day has been shown to be an effective treatment for this issue.  

Monounsaturated and polyunsaturated fatty acids are to be the main source of fat in an anti-aging diet. Since olive oil contains monosaturated fats, it is a beneficial part of a healthy, anti-aging diet. 

Choosing the right multivitamin or supplement regimen isn’t as easy as picking up a bottle or two off the shelf - blending essential nutrients into a single dose is a complicated process.

WHICH SHOULD YOU CHOOSE?

Olive Oil or MCT Coconut Oil

There is nothing inherently wrong with fat; and plant-based fats are found to be especially beneficial. Olive oil is more protective from heart disease than a low-fat diet. Healthy fats support nerves and the brain and are actually important and essential parts of a balanced diet. 

I would advise that, while they are not inherently dangerous, you avoid consuming many fats that stay solid at room temperature.  Imagine what that is doing in your smaller arteries.    

We incorporate MCT coconut oil into our pain-fighting Hemp oil tincture. It is easily digestible and can be taken easily with just a few drops under your tongue or in your morning coffee. Choose Well Theory for resources on full body betterment and products to bolster your wellness so that you can live to your fullest potential.

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

• Manage the symptoms of musculoskeletal pain
• Recover vibrantly from orthopedic related surgeries
• Fill the gaps in our daily diets
• Manage pain associated with inflammation

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