How MCTs can unlock even more fasting benefits:
When we fuel our fasts with the right nutrients, we can amplify the benefits of fasting while reducing the drawbacks. Topping the list of nutrients for fasting support are MCTs, which stands for ‘medium-chain triglycerides' [1]. Chances are you’ve heard of MCTs in other contexts, for example in endurance sports, weight loss, or the ketogenic diet – usually, they come in the form of MCT Oil powder [2]. MCTs are an all-around metabolic superfood, but what makes MCTs so great for fasting? Can MCTs break my fast? What’s the best type of MCTs?
Let’s dive into the science and explore how you can unlock even more fasting benefits with the help of MCTs.
The Science of MCTs
Medium-chain-triglycerides are a type of healthy saturated fat that naturally occurs in coconut oil and other foods [3]. Their close fatty acid cousins are long-chain triglycerides or LCTs. Each type plays hugely important and varied roles in the body, including energy storage, inflammation regulation, and as cellular building blocks [4]. Fatty acids differ in their carbon atom chain lengths, with MCTs having between 6 to 12 and LTCs having between 13 to 21 carbon atoms [5].
It turns out that the length of their carbon atom chains determines how fatty acids are metabolized. Because of their relatively short length, MCTs are broken down and metabolized more rapidly than other fatty acids [6]. In fact, MCTs bypass the normal digestive process that other fatty acids undergo. Instead, they are transported straight to the liver where they are turned into fuel for cellular energy production, which makes MCTs less likely to be stored as fat [7]. The special way in which MCTs are metabolized is important because it means that:
- MCTs are a near-instantaneous fuel source [8]
- MCTs don’t raise your blood sugar levels [9]
- MCTs help your cells switch from using glucose to ketones for energy [10]
MCTs kickstart fat-burning
Your cells’ default fuel source is the glucose in your bloodstream, which is most abundantly available after consuming a meal [11]. As glucose gets used up by your cells, your body gradually switches to burning fat and producing ketones [12]. Ketones are an alternative fuel for your cells' energy production mechanism, particularly for those in your brain [13]. Here’s where MCTs come in: MCTs are turned into ketones when they are metabolized in the liver [14]. When we raise ketone levels in the bloodstream, our cells can more easily switch from using glucose to ketones for energy production [15]. This is a process called metabolic switching, and something we want to achieve when we fast. MCTs can therefore help accelerate getting into the fat-burning, ketogenic state of fasting [16].
I imagine you might be scratching your head over how consuming calories during a fast can actually enhance the benefits of fasting. But not all calories are created equal when it comes to their metabolic function. In addition to their role in enabling metabolic switching, MCTs also have a thermogenic effect [17]. This means that they generate heat in the body and thereby increase the rate at which we burn calories – MCTs boost our metabolism. We can reduce body fat levels by increasing the rate at which we burn calories and decreasing the rate at which we store them as fat. Also of note: MCTs have a satiating effect, meaning you’ll be less hungry throughout your fast [18]. And so fasting doesn’t have to be about total abstinence. Instead, we can use the right nutrients to our advantage and achieve more positive health outcomes. The goal should be to fast smarter, not harder.
MCTs support cognition
Our bodies have evolved to fast – especially our brains [19]! Brain evolution was driven by the necessity to sustain high levels of performance in a food-deprived, i.e. fasted, state [20]. Key to staying clear-minded while fasting is our body’s ability to burn fat and produce ketones for fuel. It’s therefore no surprise that MCTs have shown great promise to improve mental clarity and brain function. In fact, elevated ketone levels are associated with greater synaptic plasticity and cellular stress resistance. The neuroprotective effects of MCTs are especially pronounced for patients with neurological diseases like Alzheimer's [21]. But it’s true for all of us that our brains are built to run smoothly on ketones.
MCTs are a proven way to raise ketone levels in the brain and body, and so they help us feel more clear-minded, energized, and motivated. Ultimately, the most effective strategies for sticking to a habit will be those that minimize the willpower required to follow through with them. So add that spoon of MCT Oil Powder to kickstart your fast – you’ll feel better and will be more likely to complete & enjoy your fast.
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References
[1] Nimbkar, Shubham et al. “Medium chain triglycerides (MCT): State-of-the-art on chemistry, synthesis, health benefits and applications in food industry.” Comprehensive reviews in food science and food safety vol. 21,2 (2022): 843-867.
[2] Wang, Ying, et al. “Medium Chain Triglycerides Enhances Exercise Endurance through the Increased Mitochondrial Biogenesis and Metabolism.” PLOS ONE, vol. 13, no. 2, 2018.
[3] Marten, Berit, et al. “Medium-Chain Triglycerides.” International Dairy Journal, vol. 16, no. 11, 2006, pp. 1374–1382.
[4] De Carvalho, Carla, and Maria Caramujo. “The Various Roles of Fatty Acids.” Molecules, vol. 23, no. 10, 2018, p. 2583.
[5] Marten, Berit, et al. “Medium-Chain Triglycerides.” International Dairy Journal, vol. 16, no. 11, 2006, pp. 1374–1382.
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[10] Vandenberghe, Camille, et al. “Medium Chain Triglycerides Modulate the Ketogenic Effect of a Metabolic Switch.” Frontiers in Nutrition, vol. 7, 2020.
[11] Zierler, Kenneth. “Whole Body Glucose Metabolism.” American Journal of Physiology-Endocrinology and Metabolism, vol. 276, no. 3, 1999.
[12] McPherson, Peter Andrew, and Jane McEneny. “The Biochemistry of Ketogenesis and Its Role in Weight Management, Neurological Disease and Oxidative Stress.” Journal of Physiology and Biochemistry, vol. 68, no. 1, 2011, pp. 141–151.
[13] McPherson, Peter Andrew, and Jane McEneny. “The Biochemistry of Ketogenesis and Its Role in Weight Management, Neurological Disease and Oxidative Stress.” Journal of Physiology and Biochemistry, vol. 68, no. 1, 2011, pp. 141–151.
[14] Vandenberghe, Camille, et al. “Medium Chain Triglycerides Modulate the Ketogenic Effect of a Metabolic Switch.” Frontiers in Nutrition, vol. 7, 2020.
[15] Vandenberghe, Camille, et al. “Medium Chain Triglycerides Modulate the Ketogenic Effect of a Metabolic Switch.” Frontiers in Nutrition, vol. 7, 2020.
[16] Vandenberghe, Camille, et al. “Medium Chain Triglycerides Modulate the Ketogenic Effect of a Metabolic Switch.” Frontiers in Nutrition, vol. 7, 2020.
[17] Palou, A., and M.L. Bonet. “Controlling Lipogenesis and Thermogenesis and the Use of Ergogenic Aids for Weight Control.” Novel Food Ingredients for Weight Control, 2007, pp. 58–103.
[18] Clegg, Miriam E. “Medium-Chain Triglycerides Are Advantageous in Promoting Weight Loss Although Not Beneficial to Exercise Performance.” International Journal of Food Sciences and Nutrition, vol. 61, no. 7, 2010, pp. 653–679.
[19] Mattson, Mark P., et al. “Intermittent Metabolic Switching, Neuroplasticity and Brain Health.” Nature Reviews Neuroscience, vol. 19, no. 2, 2018, pp. 81–94.
[20] Mattson, Mark P., et al. “Intermittent Metabolic Switching, Neuroplasticity and Brain Health.” Nature Reviews Neuroscience, vol. 19, no. 2, 2018, pp. 81–94.
[21] Rebello, Candida J., et al. “Pilot Feasibility and Safety Study Examining the Effect of Medium Chain Triglyceride Supplementation in Subjects with Mild Cognitive Impairment: A Randomized Controlled Trial.” BBA Clinical, vol. 3, 2015, pp. 123–125.