Popularized by followers of the keto diet, medium-chain triglyceride (MCT) supplements that claim to speed weight loss and boost energy may be a familiar sight on your grocery store's shelves. MCTs are often distilled from coconut oil to make supplements, and this naturally occurring fat molecule is found in a few other foods, too.
“There is no daily recommended amount for medium-chain triglycerides because they do not provide essential fatty acids like omega-3s or omega-6s,” says Michelle Routhenstein, RD, a preventive cardiology dietitian in New York City.
Some studies suggest that MCTs may have a link to weight loss, but the research is still too early on (and largely conducted in rodents) to provide clear guidance. Routhenstein says that if you choose to eat MCT-rich foods, pay attention to the saturated fat you’re consuming.
Coconut Oil
Coconut oil contains more lauric acid (a major medium-chain fatty acid used in MCT oil) than other sources. This may make it valuable for nutritional benefits and clinical applications like obesity management, but more research is needed.
Coconut oil contains 8 to 14 grams (g) of MCT per tablespoon, says Routhenstein.
“MCT sources like coconut oil are high in fat but low in carbohydrates, protein, vitamins, and minerals,” says Simone Gmuca, RDN, of St. John’s University in Jamaica, New York. “Because of that, be sure to include a high-fiber carbohydrate, a lean protein source, and colorful produce along with the fat source.”
For example, try a healthy salad dressing using coconut oil and enjoy it with a salad that has grilled chicken and whole-grain quinoa.
Palm Kernel Oil
Palm kernel oil contains 7 to 8 g of MCTs per tablespoon, says Routhenstein.
However, palm kernel oil is not the same as palm oil and is less commonly used as a cooking oil. It’s often used in vegetable oil, shortening, and margarine.
Coconut (Fruit)
Coconut cream (from the meat of the coconut) has about 3 to 5 g of MCTs per ¼ cup, says Routhenstein.
This fruit can provide other health benefits, including antioxidant activity and anti-inflammatory effects.You can have coconut chunks as a snack, blend them into smoothies, or use shreds to top fruit salads, granola, or yogurt.
Grass-Fed Butter
Grass-fed butter has about 0.7 g of MCTs per tablespoon, says Routhenstein. However, the health risks of eating too much butter — or any other source of saturated fat — may outweigh the benefits.
“I would take caution with recommending MCTs in individuals with high cholesterol, familial hypercholesterolemia, atherosclerosis, or elevated coronary artery calcium scores,” says Routhenstein. “MCT is a highly concentrated source of saturated fat, which can negatively impact plaque progression, especially in those with higher risk of heart disease.”
Whole Milk
Whole milk has about 8 g of total fat per cup. About 10.5 percent of that total fat (about 0.8 g) in cow's milk is MCTs.
“Whole milk still contains MCTs but in much lower amounts,” says Gmuca.
That said, it does offer other benefits: Milk is linked to more health benefits than risks. A cup per day is associated with a lower risk for many conditions:
Heart disease
Stroke
High blood pressure
Colon cancer
Obesity
Type 2 diabetes
Osteoporosis
Alzheimer’s disease
Cheese
Cheese is a natural source of MCTs but in much lower amounts than other foods, says Gmuca.
Overall, cheese is linked to neutral or modestly beneficial outcomes, particularly for heart and brain health, bone health, and certain conditions like type 2 diabetes. That said, moderation is key — one serving of cheese is just 1.5 ounces.Many Americans tend to eat cheese with unfortified refined carbohydrates, like in macaroni and cheese or a bagel with cream cheese. Healthier options include cheddar or Swiss with whole-grain crackers or fruit, cheese tossed into a green salad, or Parmesan sprinkled on roasted vegetables.
Greek Yogurt
Similar to cheese, dairy products like Greek yogurt are another natural source of MCTs but in much lower amounts than other foods, says Gmuca.
In general, yogurt is associated with several benefits: For instance, eating yogurt two or more times per week is associated with a lower risk of colon cancer, potentially due to its effect on the gut microbiome.It also promotes gut health, builds strong bones, and boosts immunity. Greek yogurt has more protein, less sodium, fewer carbohydrates, and less lactose (meaning it’s easier to digest) than regular yogurt.
