MCT Oil vs Avocado Oil: Which is Better for Keto Diet?

MCT Oil vs Avocado Oil: Which is Better for the Ketogenic Diet?

The ketogenic diet has become incredibly popular in recent years for its ability to boost energy, mental clarity, and fat loss. On keto, you typically get 60-80% of calories from fat. With such a high fat intake, choosing the right types of fats is crucial.

MCT oil and avocado oil are both excellent choices on the keto diet. But they differ in their fat composition, health benefits, and uses.

This article compares mct oil vs avocado oil and provides tips on when to use each for optimal health.

What is MCT Oil?

MCT stands for medium chain triglycerides. These are a type of saturated fatty acid with 6-10 carbon atoms in their chains.

Compared to long chain fatty acids with 12-18 carbons, MCTs are digested more easily and absorbed directly into the bloodstream. They dont require bile or pancreatic enzymes to break down.

This means MCTs are quickly converted into energy in the liver rather than being stored as fat. This can promote ketone production and fat burning.

The most common MCTs are caprylic acid (C8) and capric acid (C10). These provide the most ketogenic and energizing effects.

MCT oil is a concentrated source of C8 and C10 triglycerides. It provides 10 calories per gram compared to 9 calories for most other fats.

MCT oil is usually derived from coconut oil, which contains around 65% MCTs. The remaining 35% is mostly lauric acid, a long chain triglyceride.

MCT oil supplements remove the lauric acid, leaving a highly concentrated dose of caprylic and capric acids.

MCT Oil Benefits

Here are some of the top evidence-based benefits of MCT oil:

• Boosts ketone production - MCTs help produce ketone bodies, which can be used for energy or fuel brain function.
• Increases fat burning - MCTs enhance thermogenesis and fat oxidation compared to long chain fats.
• Appetite suppression - MCTs may help control hunger due to their ketogenic effects.
• Enhances exercise performance - MCTs provide readily available energy during exercise.
• Improves cognitive function - MCTs can cross the blood-brain barrier and provide an alternative fuel source for the brain.

Additionally, MCTs have antioxidant and antimicrobial properties. They are also well-tolerated by most people.

Downsides of MCT Oil

While generally safe, there are some potential side effects to watch out for with MCT oil:

• Digestive distress - Consuming too much MCT oil may cause nausea, vomiting, diarrhea, and stomach cramps.
• Fatty liver - High intakes could lead to fat accumulation in the liver.
• Ketoacidosis - People with type 1 diabetes may experience elevated blood ketones.
• Nutrient absorption - MCTs may interfere with the absorption of fat-soluble vitamins like A, D, E and K.

To avoid side effects, it's best to start with 1 teaspoon and gradually work your way up to 1-2 tablespoons per day. It's also wise to take MCT oil with food rather than on an empty stomach.

What is Avocado Oil?

Avocado oil is extracted from the fruit of avocado trees. It has a mild, nutty taste compared to other oils.

Avocado oil is high in heart-healthy monounsaturated fatty acids (MUFAs) and low in polyunsaturated fatty acids (PUFAs).

The main type of MUFA in avocado oil is oleic acid. This makes up around 70% of the fatty acid content. Oleic acid has potent anti-inflammatory effects.

Avocado oil also contains antioxidants like chlorophyll, carotenoids, lutein and tocopherols. These protect against oxidative damage from free radicals.

At around 125F, avocado oil has a very high smoke point. This means it's great for cooking at high heat while retaining its nutritional properties.

Avocado Oil Benefits

Here are some science-backed ways that avocado oil can benefit your health:

• Lowers cholesterol - Avocado oil may reduce LDL cholesterol and increase HDL cholesterol.
• Regulates blood pressure - The MUFAs in avocado oil help keep blood pressure at healthy levels.
• Anti-inflammatory - The oleic acid and antioxidants in avocado oil reduce inflammation.
• Supports eye health - The lutein and zeaxanthin in avocado oil helps prevent macular degeneration.
• Aids absorption - The high MUFA content enhances the absorption of fat-soluble antioxidants.

Avocado oil also has antimicrobial and wound healing properties. It helps keep skin hydrated and protected when applied topically.

Downsides of Avocado Oil

Avocado oil is generally well-tolerated with minimal side effects. However, there are a couple things to keep in mind:

• More expensive - Avocado oil costs around 1.5-2 times as much as other oils.
• Oxidation - The monounsaturated fats in avocado oil are more prone to oxidation when exposed to light and heat.
• Allergies - Some people may have an allergy or sensitivity to avocado oil.

As long as you store avocado oil properly in a cool, dark place, it can be safely used for months. Oxidation can be minimized by buying oils in dark bottles and not leaving them sitting out after opening.

MCT Oil vs Avocado Oil for Keto

Both MCT oil and avocado oil can fit into a well-formulated ketogenic diet. But they differ in their fat composition and ketogenic effects.

Fatty Acid Composition

MCT oil is 100% saturated fatty acids, while avocado oil is primarily monounsaturated. Saturated fats tend to be more ketogenic than monounsaturated fats.

Additionally, MCTs contain medium chain fatty acids rather than the long chain fats found in avocados. Medium chains are better converted to ketones.

This doesnt mean avocado oil cant help you enter ketosis. But MCT oil is more quickly metabolized into ketones to replace glucose as a fuel source.

Thermogenic Effects

Thermogenesis means the creation of heat within the body. Enhanced thermogenesis results in more calories burned.

Studies show that MCTs increase thermogenesis and fat oxidation compared to long chain triglycerides. This metabolism-boosting effect can promote fat loss.

While avocados contain some MCTs, their higher content of oleic acid doesnt enhance thermogenesis to the same extent as concentrated MCT oil.

Appetite Suppression

Both MCTs and oleic acid may help control appetite due to their impact on gut hormones. But MCTs seem to have a greater and more immediate satiating effect.

MCT oil triggers the release of peptide YY and leptin, hormones that reduce appetite and food intake. Avocado oil is not proven to influence these hunger-regulating hormones.

Cognitive Performance

MCT oil and avocado oil both support brain function. However, their mechanisms differ.

MCTs readily cross the blood-brain barrier where they are used as an alternative brain fuel to glucose. This provides a more steady supply of energy for the brain.

Avocado oil enhances absorption of antioxidants like lutein and ze

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.