High-fat diets, such as ketogenic diets, are popular for weight loss and metabolic health improvements. However, they can pose significant risks for individuals with fatty liver disease, liver dysfunction, gall stones, or chronic inflammation in the hepatic systems. Here, we discuss the concerns related to long-chain fatty acids, explore the nature of medium-chain triglycerides (MCTs), and their potential benefits, especially in the context of fatty liver disease.

The Problem with Long-Chain Fatty Acids in Fatty Liver Disease

Long-chain fatty acids (LCFAs) are the most common type of fats found in the diet and include fats that are typically solid at room temperature. These fatty acids, which contain 13 to 21 carbon atoms, require a complex digestive process involving bile and pancreatic enzymes. Examples of long-chain fatty acids include:

• Stearic Acid: Found in beef, mutton, butter, and cocoa butter.
• Palmitic Acid: Present in palm oil, butter, cheese, and meats.
• Oleic Acid: A monounsaturated fat found in olive oil, canola oil, and avocados.

For individuals with fatty liver disease, consuming a high amount of LCFAs can exacerbate the condition. The liver processes these fats, and an excessive intake can lead to further fat accumulation in the liver cells, worsening the liver health. For those without a gall bladder, processing fat becomes even harder. If you don’t have your gall bladder anymore or have been diagnosed with fatty liver disease, do not attempt KETO without effectively dealing with getting to and maintaining ketogenesis healthily. The vast majority of people who try these high fat diets, don’t do so correctly. Overloading on LCFAs can actually cause fatty liver disease and gall bladder inflammation and trouble.

Enter MCTs – Metabolic Game Changer

Medium-chain triglycerides (MCTs) are a type of fat that is shorter and metabolized more easily and rapidly than long-chain triglycerides (LCTs), which are found more commonly in most fats and oils. MCTs are composed of fatty acids that have between 6 and 12 carbon atoms, which gives them unique properties. They are primarily sourced from coconut oil, palm kernel oil, and dairy products. Unlike LCTs, MCTs are absorbed directly into the bloodstream from the gut and transported to the liver, where they are quickly converted into energy or ketone bodies. This efficient conversion process makes MCTs a preferred energy source during high-fat, low-carbohydrate diets like the ketogenic diet. Additionally, MCTs are used in medical nutrition, especially for those who have difficulty digesting other types of fats, providing a vital energy source without the need for enzymatic breakdown that LCTs require.

Each type of medium-chain triglyceride (MCT) is found in specific natural sources, and they offer various health benefits. Here’s a detailed look at where you can find each MCT and the advantages they bring to your health:

1. Caproic Acid (C6:0)
   • Found in: Smaller amounts in coconut oil and palm kernel oil.
   • Health Benefits: Caproic acid can be rapidly converted into ketones, which are beneficial for providing quick energy to the brain and body. However, due to its potent odor and taste, it’s less commonly used or highlighted in dietary products.
2. Caprylic Acid (C8:0)
   • Found in: High concentrations in coconut oil, palm kernel oil, and MCT oils specifically formulated to be high in this MCT.
   • Health Benefits: Caprylic acid is highly valued for its ability to be quickly absorbed and converted into energy, making it ideal for boosting mental clarity and physical stamina. It also has antimicrobial and antifungal properties, potentially helping to combat infections such as Candida in the gastrointestinal tract.
3. Capric Acid (C10:0)
   • Found in: Coconut oil, palm kernel oil, and MCT oil supplements, often combined with caprylic acid.
   • Health Benefits: Like caprylic acid, capric acid is quickly metabolized into energy. It shares similar antimicrobial properties, contributing to immune support by fighting bacterial infections and providing a balanced gut flora.
4. Lauric Acid (C12:0)
   • Found in: Predominantly in coconut oil and to a lesser extent in palm kernel oil. It comprises about 50% of the fatty acids in coconut oil.
   • Health Benefits: Lauric acid is known for its ability to form monolaurin in the body, a substance that has potent antimicrobial properties against bacteria, viruses, and fungi. It is also believed to support heart health by positively affecting cholesterol levels, although it is digested more like a long-chain fatty acid.

Additional Information

While these MCTs are beneficial, it’s important to incorporate them appropriately into your diet based on your health goals and conditions. MCT oil supplements, which often focus on caprylic and capric acids, are a convenient way to obtain these fats without consuming large amounts of coconut or palm kernel oils. Additionally, the quick metabolic conversion of these fats into energy makes them a popular choice for ketogenic diets, weight management, and cognitive performance enhancement.

Are MCTs Natural or Artificial?

Medium-chain triglycerides (MCTs) are a type of fat that is both found naturally and can be manufactured. Naturally, MCTs occur in coconut oil, palm kernel oil, and dairy products. Due to their unique metabolic benefits, MCTs are also synthesized for use in medical applications and dietary supplements.

Benefits of MCTs and Caloric Bypass

MCTs are metabolized differently from other types of fat. They are rapidly absorbed and transported directly to the liver, where they are immediately converted into energy. This “caloric bypass” of longer metabolic pathways means MCTs are less likely to be stored as fat, which can be particularly beneficial for those with fatty liver disease and struggling with their metabolism and losing weight. Other benefits include:

• Quick Energy Source: MCTs provide an immediate source of energy, which can be useful for athletic performance and cognitive function.
• Weight Management: By providing satiety and increasing energy expenditure, MCTs can help in weight management, indirectly benefiting liver health.

Foods High in MCT and Recommended Supplements

Foods naturally high in MCTs include:

• Coconut Oil: One of the richest natural sources.
• Palm Kernel Oil: Similar in MCT content to coconut oil.
• Dairy Products: Such as butter and cheese, though in smaller amounts.

For those considering MCT supplements, the daily dosage can vary depending on gender, individual health goals and conditions. A typical dosage ranges from 1 to 2.5 tablespoons per day, but it’s crucial to start with a lower dose to monitor tolerance. It is a saturated fat, although easier to digest than other saturated fats, it should still be moderated. 30% of your daily fats should be from saturated fat (15-24g), but only 12% of that should be MCTs. (Short version: 5-12g of MCTs per day.)

Enhancing Fat Digestion with Enzymes and Herbs

Digesting any fats, including medium-chain triglycerides (MCTs), can be challenging for some individuals, especially if you have gall bladder disease or have had it removed. Fatty Liver Disease is another illness effecting your ability to digest fat. Utilizing specific enzymes and herbs can greatly assist in improving the digestion and absorption of fats. For those looking to enhance fat digestion through supplementation, consider these products:

• Key Enzyme: Lipase
  • Role: Breaks down fats into smaller, absorbable molecules.
  • Benefits: Helps alleviate symptoms like indigestion and bloating from high-fat meals.
  • Product Recommendations: Now Foods Super Enzymes, Zenwise Health Digestive Enzymes.
  • Usage: One capsule with each meal, focusing on meals high in fats to maximize digestion.
• Supportive Herbs: Ginger and Peppermint
  • Ginger:
    • Benefits: Stimulates digestive enzymes, enhances bile production, and reduces nausea.
    • Product Recommendation: Gaia Herbs Ginger Supreme.
    • Daily Dose: Typically one capsule with meals, especially beneficial with high-fat content.
  • Peppermint: (Caution with males, lowers testosterone, if TTC)
    • Benefits: Calms the stomach and improves digestion.
    • Product Recommendation: Heather’s Tummy Tamers Peppermint Oil Capsules.
    • Usage: Effective when taken before meals to aid digestion.
    • Specific Products: Gaia Herbs Ginger Supreme and Heather’s Tummy Tamers.
    • Suggested Use: Follow label instructions, typically one capsule per meal or before meals.

Before starting any new supplement, it’s crucial to consult with a healthcare provider to ensure compatibility with your health conditions and dietary needs.

Conclusion

While ketogenic and other high-fat diets offer several health benefits, they can be problematic for individuals with fatty liver disease due to the high content of long-chain fatty acids. In contrast, MCTs offer a safer fat alternative due to their unique metabolic pathway, providing energy without the liver strain associated with other fats. However, anyone with liver or gall bladder issues should consult a healthcare provider before making significant dietary changes, including adding MCT supplements to their routine.