Coconut Oil vs. MCT Oil: What is better?

Coconut and MCT oil are extremely popular in the wellness and healthcare community and are celebrated and liked for their potential health benefits. Although both are obtained from coconuts (MCT oil is also obtained from palm kernels), they have distinct uses and properties. 

This article explores the differences between these two oils and examines their uses, benefits, and how to choose one over the other. Continue reading for more details. 

Understanding Coconut Oil

Composition and Extraction 

Coconut oil is obtained from the kernel of matured coconuts obtained from coconut palms. It contains a mixture of predominantly saturated fats and fatty acids, such as lauric acid, capric acid, and capric acid. The extraction process varies, but the refined and cold-pressed methods are better and more common. 

Cold-pressed coconut oil has a richer flavour and retains most nutrients, while refined coconut oil has a milder taste and higher smoke point. 

Health Benefits

The rich fatty acid profile makes it enormously beneficial for health. Some of its health benefits are; 

• Antimicrobial Properties: Coconut oil contains lauric acid, which has antiviral, antibacterial, and antifungal properties, making it useful for immune health.
• Hair Care and Skin: Coconut oil is widely used in hair care and skincare because of its moisturising abilities. It helps treat eczema, dry skin, and dandruff.
• Heart Health: Various studies have suggested that coconut oil increases HDL (good) cholesterol levels and benefits heart health. However, its high saturated fat content poses a risk to cardiovascular health.
• Weight Management: Although evidence is mixed, coconut oil is believed to aid in weight loss by increasing metabolism and satiety. 

Uses

Coconut oil's extreme versatility makes it an excellent choice for baking, cooking, and personal care. Its stability at extreme temperatures makes it a superb choice for sautéing and frying, while its pleasant texture and aroma make it a popular ingredient in beauty products.  

Understanding MCT Oil

MCT (Medium-Chain Triglyceride) oil is a refined product obtained from palm kernel and coconut oil. It primarily contains medium-chain fatty acids, such as capric acid (C10) and caprylic acid (C8), metabolised differently than the long-chain fatty acids in coconut oil. MCT oil extraction involves fractionating the oil to concentrate these medium-chain fats.

Health Benefits 

The rich fatty acid profile makes it enormously beneficial for health. Some of its health benefits are; 

• Energy Source: MCTs are rapidly absorbed and converted into energy, making them a favourite choice among those on the ketogenic diet and athletes.
• Improved Cognitive Health: The research indicates that MCTs enhance cognitive function and support brain health, particularly in individuals with mental impairments.
• Metabolism and Weight: MCT oil promotes weight loss by increasing fat oxidation and energy expenditure.
• Gut Health: MCTs have antimicrobial properties that help maintain gut health by promoting a healthy microbiome and combating harmful bacteria. 

Uses

MCT oil is used as a dietary supplement and added to salad dressings, smoothies, and coffee. Its liquid form and neutral taste make it easy to incorporate into various beverages and foods without altering their flavour. 

To learn more about MCT oil, visit our page by clicking here. 

Coconut Oil vs. MCT Oil: Key Differences

Fatty Acid Composition

Coconut oil contains a broader range of fatty acids, including a significant amount of lauric acid, a long-chain fatty acid. In contrast, MCT oil contains capric and caprylic acids, medium-chain triglycerides that are more quickly metabolised. 

Energy Production and Metabolism

The medium-chain fatty acids in MCT oil are absorbed directly into the liver and converted into ketones or energy. This process is far more efficient than the digestion of the longer-chain fatty acids present in coconut oil. As a result, MCT oil is a preferred choice for quick support and energy in ketogenic diets. 

Health Impact

Although both oils benefit health, MCT oil is generally considered more effective for energy production, weight loss, and cognitive support due to its high concentration of medium-chain fats. Coconut oil's benefits are diverse, including its application in skin care and antimicrobial properties. 

Which is Better?

Both oils are helpful for different purposes. Let’s review them.

For Energy and Weight Loss 

MCT oil is the better choice if the primary health goal is to lose weight and boost energy levels. Its rapid metabolism and absorption provide quick energy, aiding fat burning and enhancing physical performance.

For Hair Care and Skin Health 

Coconut oil excels in haircare and skincare due to its nutrient content and moisturising properties. It is an effective and natural solution for hair, dry skin, and various skin conditions.

For Baking and Cooking

Coconut oil's rich flavor and higher smoke point suit baking and cooking. It withstands high temperatures and adds a pleasant taste to various dishes. As it is a tasteless liquid at room temperature, MCT oil is not the best choice for cooking but can be added to beverages and foods for a nutritional boost.

For Overall Health

Both oils offer unique health benefits. Coconut oil's potential heart health benefits and antimicrobial properties make it a versatile addition to a healthy diet. MCT oil's energy-boosting properties and cognitive support cater to those looking for efficient and quick health benefits.

Risks and Considerations

Saturated Fat Content

Both MCT oil and coconut oil are high in saturated fats. While some studies suggest that not all saturated fats are harmful, consuming them in moderation and as part of a balanced diet is essential. Excess saturated fats increase the risk of heart attacks, as observed in a 2010 study by Profesor Patty Siri-Tarino and colleagues (USA). 

Sensitivities and Allergies 

Individuals with coconut allergies must avoid both of the oils. Additionally, due to its rapid absorption, people with digestive sensitivities often find MCT oil more straightforward to digest. 

Frequently Asked Questions 

Has the MCT oil poor results for cholesterol? 

Recent research in Australia suggests that MCT oil does not affect cholesterol levels. Older research nevertheless indicates that it increases good cholesterol HDL levels and reduces LDL levels. 

What are the substitutes for MCT oil? 

Other substitutes for MCT oil are fish oil, hemp oil, olive oil, extra virgin olive oil, palm kernel oil, and pure coconut oil. These fantastic alternatives offer up to 100% of the results of natural MCT oil.  

What is the difference between pure coconut oil and MCT oil? 

MCT oil is 100% saturated, while coconut oil is 10% unsaturated and 90% saturated. Likewise, MCT oil contains medium-chain fatty acids, while coconut oil has medium and long-chain fatty acids. 

Does coconut oil contain 100% MCT? 

Coconut oil contains up to 60% MCTs, while the remainder are long-chain triglycerides. In comparison, MCT oil contains 100% MCTs. 

Which foods contain high MCTs? 

MCT is present in many natural foods, e.g., cheese, yoghurt, milk, butter, palm kernel, and coconut. Some of these sources are richer in MCT than others. 

Which form of coconut oil is the healthiest? 

According to dermatologists, unrefined coconut is the healthiest type. It is best obtained using a cold press. Cold press technology preserves more nutrients, making it more effective and valuable. 

What is the expiry date of MCT oil? 

Every MCT oil has an expiration date mentioned in the packaging. Most have a half-life of close to 2 years. It is necessary to use an MCT oil within this limit.

Conclusion

Coconut and MCT oil have various advantages and disadvantages; their choice depends on personal preferences and specific health goals. MCT oil is an excellent choice for weight loss, quick energy, and cognitive support, while coconut oil shines in cooking and skincare and offers a broader range of health benefits. Understanding these differences helps you incorporate the right oil into your wellness routine and make an informed decision. 

To buy oils for the face, body and skin, visit us. We also have Bell's Coconut Oil (90ml), Jarrow Formulas Organic Extra Virgin Coconut Oil 473g  & Planet Paleo Keto C8 MCT Oil, which you can buy by visiting our respective pages.