Keto Diet: High C8 MCT
in the last post, we shared tips to boost ketosis in the keto diet, such as adding coffee, liquid emulsification, overnight fasting, and increasing MCT dosage in the medium-chain triglyceride diet. Today, we will focus on parts of the functions of medium-chain triglycerides (MCT)，especially the C8 MCT.
Function1.Antibacterial, Anti-inflammatory, and Gut Health Enhancement
Sabri Ahmed and colleagues pointed out in their 2016 article “Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals” that there is an association between the gut microbiota of obese individuals and metabolic health.
“MCT-enriched diets could therefore be used to manage metabolic diseases through modification of gut microbiota.”
MCTs possess antibacterial and anti-inflammatory properties, increasing the abundance of beneficial bacteria while reducing the population of harmful bacteria, thereby enhancing the balance of the gut microbiota. The antibacterial mechanism involves medium-chain fatty acids inserting into the lipid bilayer of bacteria, disrupting their structure and function, leading to leakage of cellular contents and ultimately bacterial death. This suggests that MCTs may aid in controlling and reducing certain types of bacterial infections.
Furthermore, in the article “Combinatorial Effects of Diet and Genetics on Inflammatory Bowel Disease Pathogenesis,” it was indicated that MCTs may exert their effects by
suppressing production of the neutrophil chemoattractant, interleukin (IL)-8, which is found to be expressed at high levels in the mucosa of patients with inflammatory bowel disease with active disease.
（Figure 1）
Function 2: Reducing Fat, Maintaining Healthy Weight
MCT Diet can also promote fat oxidation and energy expenditure, reducing weight and fat accumulation. In a randomized trial published in the journal "Obesity Research" in 2012, scientists randomly selected 24 overweight adult males, with 12 participants receiving a high MCT diet and the other 12 a high LCT diet. After 28 days, the group consuming MCTs showed significantly greater reductions in body fat, daily energy expenditure, and fat burning rate compared to the LCT group. Therefore, the MCT diet may be a potential method to improve obesity in individuals.
Types of Medium-Chain Fatty Acids
Can be classified based on the number of carbon atoms in their structure:
- Caprylic Acid (C8:0) - 8 carbon atoms
- Capric Acid (C10:0) - 10 carbon atoms
- Lauric Acid (C12:0) - 12 carbon atoms
While Lauric Acid is biologically similar to long-chain fatty acids in terms of digestion and metabolism, it is technically classified as a medium-chain fatty acid due to its carbon chain length.
Typical MCTs include saturated Caprylic Acid triglycerides, saturated Capric Acid triglycerides, or a mix of both in triglyceride form.
High C8 MCT
(Figure 2)
Anna Baumeister and colleagues published a paper in 2021 titled "Short-Term Influence of Caffeine and Medium-Chain Triglycerides on Ketogenesis: A Controlled Double-Blind Intervention Study." The study showed that the group supplemented with C8 exhibited higher concentrations of β-hydroxybutyrate compared to the C10 or coconut oil groups, with this effect diminishing as the carbon chain length increased (Figure 2). This suggests that high levels of C8 MCTs have excellent ketogenic potential.
(Figure 3)
Goldencoco's organic medium-chain edible oil, sourced from natural organic coconut oil, is USDA and EU certified organic with a high C8 content of up to 98%.
Chromatographic analysis of the product’s fatty acid composition (as shown in Figure 3) reveals that peak 1 corresponds to C8 and peak 2 to C10, with data indicating a C8 content as high as 99%.
This 98% C8 MCT oil provides fast energy, promotes quick ketosis, and aids in weight loss.
Proper consumption of MCT oil is important to avoid side effects like diarrhea, gastrointestinal discomfort, nausea, and headaches.。
Causes of Side Effects from MCT Oil
1. Fast Absorption: MCTs are quickly absorbed in the small intestine, leading to rapid metabolism and potential diarrhea due to limited water absorption time.
2. Gut Bacteria Imbalance: High MCT intake can disrupt the balance of gut bacteria.
3. Laxative Effect: MCTs can act as a fast-acting laxative, promoting bowel movements quicker than long-chain triglycerides.
How to Avoid MCT-induced Diarrhea
1. Start with a small dose (5g)
2. Avoid consuming on an empty stomach (take with food)
3. Supplement electrolytes (such as diluted saltwater, coconut water, or lemon water)
