If you're following the keto diet or a real-food lifestyle, you're probably focused on increasing your intake of high-quality fats.
Coconut Oil and MCT Oil are both amazing sources of healthy fats to support Keto, Carnivore and Paleo diets, but what exactly is the difference? And which is best?
MCT oil and coconut oil are saturated fats that come with a number of health benefits attached. Below, we look into the MCT oil vs. coconut oil debate, explaining what they are, what they have in common and how they're different.
Plus, we'll offer some tips on how to incorporate both fats into your diet.
First Things First: What Are MCTs?
To get to the bottom of the MCT oil vs. coconut oil debate, we need to take a step back and understand what MCTs actually are.
MCTs stand for medium-chain triglycerides - a molecule with three fatty acid chains.
Each of these fatty acids have different chain lengths, containing 6-12 carbons apiece [1]. Unlike other lipid profiles (like long-chain triglycerides, or LCTs), MCTs are more easily absorbed into the bloodstream, making them a readily available source of energy.
They are also smaller in molecular weight, water soluble and contain a lower smoke point [1].
There are four types of MCT fatty acids, including:
- Caproic acid: with 6 carbon atoms
- Caprylic acid: with 8 carbon atoms
- Capric acid: with 10 carbon atoms
- Lauric acid: with 12 carbon atoms
These fatty acids can be found in a number of saturated fats, such as coconut oil, MCT oil and palm kernel oil. You can even find MCTs in milk too.
MCT Oil vs. Coconut Oil: What Are They?
Coconut and MCT oil often get confused, which is completely understandable, considering coconut oil is actually a source of MCTs. Below, we dive into exactly what MCT oil and coconut oil are, to help you distinguish these two fats.
What Is Coconut Oil?
Coconut oil is a saturated fat that is extracted from the kernel of mature coconuts (called copra) [2].
Coconut oil is 100% fat, 80-90% of which is saturated fat [3]. It does not contain any cholesterol, carbs, protein or fibre, and contains only trace amounts of vitamins and minerals.
Due to it's moderately high smoke point and delicate coconut flavour, coconut oil is a popular oil to use in cooking. As a plant-based fat it is also frequently used as a vegan substitute for animal fat.
Nearly half (47%) of the fat found in coconut oil is lauric acid, a type of MCT (medium-chain triglyceride). Lauric acid (C12) although a MCT it actually behaves more like a long-chain fatty acid in the body, causing slow digestion and absorption.
Coconut also contains caprylic acid (C8, 9%) and capric acid (C10, 7%), two other forms of medium-chain fatty acids [2] - the ones known for their health promoting benefits.
What Is MCT Oil?
MCT Oil, as you may have already guessed, is oil which is made up purely of MCTs - as opposed to containing MCTs amongst other fats.
As coconuts provide the most concentrated source of MCTs of any food, MCT oil is usually derived from coconuts. However, it is extracted to provide 100% MCTs and none of the other fats found naturally in coconuts.
MCT oil is a concentrated source of MCTs made up of 100% medium-chain triglycerides and avoids the use of C12 which acts more like a long-chain fat.
MCT oil is usually extracted from coconuts or palm oil. During the extraction process, all other ingredients are removed, leaving just 100% MCT oil.
Unlike coconut oil, which is made up primarily of lauric acid (C12), MCT oil usually contains between 50-100% caprylic acid (C8) and 20-50% capric acid (C10). Many argue that this causes MCT oil to be more rapidly digested than coconut oil, as lauric acid (C12) takes longer to move from the digestive tract to the bloodstream and does not have the same ketosis-boosting effects that solely C8 and C10 have.
What about C6 MCT? If you see an MCT oil containing Caproic (C6) MCTs — put it straight back on the shelf. C6 has somewhat of a cheesy, farmyard-type smell and can cause stomach upset if consumed in larger quantities. Look for an MCT oil without C6 and that has a neutral aroma and taste.
What are the Differences Between MCT Oil and Coconut Oil?
So, if coconut oil comes from coconuts and MCT oil comes from coconut oil - are they not the same thing? No!
While coconut oil and MCT oil contain a number of similarities, they are two distinctly different oils. As you decide which oil is right for you, consider these differences:
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MCT Concentration - The main difference between coconut oil and MCT oil is their fatty acid compositions. Whilst coconut oil contains some MCTs, MCT oil is 100% MCTs and so is a much more potent source.
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Fatty Acid Composition - Coconut oil is made up of both medium chain triglycerides and long chain triglycerides, where as MCT oil contains solely medium chain triglycerides. Coconut oil is also made up of primarily Lauric Acid (C12), whereas MCT oil contains mostly Caprylic Acid (C8) and Capric Acid (C10).
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Smoke Point - Coconut oil has a smoke point of around 200C compared with MCT oil whose smoke point is lower at 170C. This means that you can use coconut oil in high heat cooking, but MCT oil is best suited for low to medium cooking temperatures.
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Consistency - MCT oil is liquid at room temperature, whereas coconut oil is solid. As it is solid, coconut oil can easily be used to make beauty products, soaps and even fat bombs to eat - whereas MCT oil cannot.
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Taste - Coconut oil tastes - you guessed it - like coconuts! It has a subtle coconut aroma and flavour which works really well in cooking exotic dishes. On the other hand, MCT oil is neutral in both taste and smell, so is used mostly for its health benefits rather than to enhance taste.
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Energy Utilisation - MCT oil is more readily converted to energy compared with coconut oil. This makes MCT oil a great supplement for increasing sustainable energy during a workout and also kicks starts your fat burning state by enhancing ketosis.
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Price - As with most things in life, cost is always a consideration. As MCT oil usually costs more than coconut oil, this is something which sometimes pushes people towards buying coconut oil as an alternative. However, as MCT oil is 100% MCTs it must be extracted and purified, so this extra process must reflected in the cost.
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MCT concentration - While coconut oil contains some MCTs, pure MCT oil is a better source because it is made up entirely of MCTs.
- Breaking a fast - While coconut oil will break your fast, MCT oil may not — read more here.
MCT Oil vs. Coconut Oil: What Are the Benefits?
Both MCT and coconut oil offer various dietary and nutritional benefits, many of which overlap. Let’s explore the benefits of each oil.
1. Both Can Help You Enter Ketosis but MCT Is Better
If you're following the ketogenic diet, you'll be happy to know that MCT and coconut oil can help you transition to a fat-burning state.
Both oils are made up entirely of fat (and zero carbohydrates), which can help your body begin to burn ketones — rather than glucose — for fuel when combined with a keto lifestyle. Transitioning into ketosis, in turn, can help boost fat loss and improve body composition.
It's important to note that pure MCT oil is a more efficient energy source than coconut oil. It is rapidly metabolised by the liver, thereby quickly converted into ketones. Since MCT oil contains 100% MCTs, it moves more swiftly from your digestive tract to your bloodstream than coconut oil, where it’s used for energy.
2. Both Can Help Improve Cognitive Function
Want to improve your brain health? You may want to increase your MCT intake.
Research shows that MCTs — like those found in MCT and coconut oil — can help improve brain function [4]. In addition, research shows that supplementing with MCTs can help prevent the onset of Alzheimer's disease and dementia [5].
3. Both Can Help Reduce Blood Sugar Levels
If high blood sugar or diabetes runs in your family, you may want to increase your consumption of MCTs.
Studies show that the type of fat found in coconut and MCT oil can help reduce blood sugar levels [6]. In addition, MCTs have been shown to help improve insulin sensitivity, which can decrease your risk of developing diabetes [7].
4. Both Have Antimicrobial Properties
MCTs have been shown to have antimicrobial properties, which can prevent yeast and bacteria growth [8]. In fact, coconut oil has been scientifically shown to help reduce candida growth [9].
5. Both Can Be Used in the Kitchen
One of the benefits of coconut oil is that it can be used for high-heat cooking.
Unlike many vegetable, seed and extra virgin olive oils, which can become oxidised at high temperatures, this cooking oil can be safely used for frying, roasting and baking.
While it can’t be used for high-heat cooking as it has a smoke point of 170 degrees Celsius, MCT is still a versatile oil in the kitchen. Since MCT is a flavourless oil, you can use it in salad dressings, marinades and other recipes without changing the taste of the dish.
How to Get More MCT and Coconut Oil in Your Diet
MCT and coconut oil are two healthy fats with a number of benefits. To get more MCTs in your diet, try the following:
Kickstart Your Morning with Thrive Coffee
Fancy a bit of a brain boost and sustained energy without the jitters?
Our Hunter & Gather Thrive Coffee is just the ticket. It's an all-in-one instant butter blend, already packed with organic MCTs, grass-fed butter, and TrueStart Coffee's 100% Arabica beans. You just mix it up, and you’re good to go. It’s how I often start my day, feeling sharp and ready for whatever comes my way. This blend is designed to get you firing on all cylinders, without the fuss.
Blend it into Smoothies
Smoothies are a cracking way to get those good fats in. Our Hunter & Gather Organic MCT Oils (you can pick from our C8 & C10 MCT blend or the Pure C8 MCT variety) mixes in like a dream. It's flavourless, so your berry blast or green concoction still tastes exactly as it should.
We make our MCT oil from organically grown coconuts, no palm oil or rapeseed oil here. It’s triple steam-distilled for a potent dose of MCTs, helping you stay focused and feeling full. Give it a go in your next breakfast shake.
Stir into Coffee or Tea
For a simple fat boost, just add a splash of one of our Hunter & Gather Organic MCT Oils to your hot drinks.
Whether it’s your morning cuppa or an afternoon pick-me-up, it’s a fuss-free way to fuel your mind. It’s got no taste, so it won’t change the flavour of your favourite brew.
Mix into Salad Dressings
Our MCT Oil works wonders in homemade salad dressings. It blends in smoothly and helps your body take in those fat-soluble vitamins from your greens. You get all the good without any added flavour, making your salads truly sing.
Cook and Bake with Coconut Oil
When you need a solid fat for cooking or baking, our Hunter & Gather Organic Cold Pressed Extra Virgin Coconut Oil is a fantastic choice.
It's got a slightly higher smoke point than MCT oil, making it perfect for roasting vegetables or baking up some grain-free treats. It gives a lovely, subtle coconut flavour to dishes, which can be just what some recipes call for.
Remember how many of those store-bought oils cause trouble? This is the opposite. It’s from coconuts, pure and simple.
Should You Choose MCT Oil or Coconut Oil?
So which should you choose?
Well, deciding between coconut oil and MCT oil can depend on a few things...
If you want an oil for cooking that handles high heats really well and adds a bit of its own flavour, coconut oil might be the one to reach for. It’s perfect for frying, roasting, and baking, unlike many vegetable oils that just can’t take the heat!
But if you are looking for an oil to top up your healthy fats and to use more as a functional food, then MCT oil will serve you well. It's truly a game changer for many of us on an ancestral path. It brings focus, curbs cravings, and gives you that sustained energy that we all crave.
The important thing to remember is this: Coconut oil is not MCT oil. You cannot just swap them around and expect the same results. They work in entirely different ways in your body.
The good news is you do not have to choose. You can easily include both Hunter & Gather Organic MCT Oils and Hunter & Gather Organic Cold Pressed Extra Virgin Coconut Oil in your daily diet. Use our MCT oil in your morning smoothies, and reach for our coconut oil when you're cooking in the kitchen. And for that morning pick-me-up, grab a Thrive Coffee!
All information provided on our website and within our articles is simply information, opinion, anecdotal thoughts and experiences to provide you with the tools to thrive.
It is not intended to treat or diagnose symptoms, and is definitely not intended to be misconstrued for medical advice. We always advise you seek the advice of a trained professional when implementing any changes to your lifestyle and dietary habits.
We do, however, recommend seeking the services of a trained professional who questions the conventional wisdom to enable you to become the best version of yourself.
RESOURCES
[1] https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2014/06/Parrish-February-17.pdf
[2] https://pubmed.ncbi.nlm.nih.gov/30395784/
[3] https://www.hsph.harvard.edu/nutritionsource/food-features/coconut-oil/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671041/
[5] https://pubmed.ncbi.nlm.nih.gov/29914035/
[6] https://pubmed.ncbi.nlm.nih.gov/1568535/
[7] https://pubmed.ncbi.nlm.nih.gov/17570262/
[8] https://pubmed.ncbi.nlm.nih.gov/24328700/
[9] https://pubmed.ncbi.nlm.nih.gov/17651080/
