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Coconut Oil (Lauric Acid) - Weight Loss and Anti-Inflammation Nutritional Benefits of MCT, Medium Chain Triglycerides

Coconut Oil contains a special kind of saturated fat that is usually healthy to eat, called lauric acid, with a mixture of MCT fats called medium chain triglycerides (which may have from 8 to 12 carbon atoms). While these fats are "saturated" with hydrogen atoms, they often act differently in the human body than other, longer saturated fats. Lauric Acid is a medium-chain triglyceride, with 12 carbon atoms (also called dodecanoic acid). These shorter-length acid molecules, unlike many saturated fats, often actually SPEED UP WEIGHT LOSS. They also may help reduce the risk for heart disease, high blood pressure, and many other health problems. In some studies MCT's have been shown to fight various infections, and help minimize damage to organs from some drug therapies. Replacing other saturated fats in your diet with a small daily amount of coconut oil is part of our Food Guide Football eating plan.

Coconut Oil consists of medium chain fatty acids MCFA, such as lauric acid. These fats contain only about 8, 10 or 12 carbon atoms, instead of the 18 or 20 contained in other vegetable oils such as corn oil, safflower oil, peanut oil, cottonseed oil, etc. As a result of the shorter molecule length, the body does not need to use a relatively scarce CPT enzyme as it does for the longer 18-20 carbon oils. Medium chain triglycerides from coconut oil are digested rapidly in the liver, instead of circulating in the body and being stored as fat tissue deposits.

For cooking, coconut oil has a higher smoke point than does butter. It is also less sensitive to spoiling or becoming rancid, although it should still be handled with care.

How Much Coconut Oil Should You Eat Per Day?

Studies support replacing other fats in your diet with coconut oil, up to 2 or 3 tablespoons per day. It is important not to add more oil into your diet, if possible. Instead, simply replace "long-chain triglyceride" poly-unsaturated vegetable oils like corn, safflower, cottonseed, sunflower and soybean oils with coconut oil. You may continue to use extra virgin olive oils as usual -- trade coconut oil for the other oils in your diet. If you have already removed the other oils and you're using nothing but olive oil now, simply add a total of two or three tablespoons of coconut oil to your drinks, vegetables, salad dressings, and so on each day. Be creative... it's healthy!

Which Kind Of Coconut Oil Is Best?

Avoid Hydrogenated or partially-hydrogenated coconut oil that is often used in non-dairy creamers, and snack foods. Buy only "virgin coconut oil" -- a natural, organic and purified coconut oil that has never been "hydrogenated", heated or exposed to long storage and other processing. Buy the freshest oil you can find. Be picky. Lauric acid and other medium-chain fatty acids can spoil and become horrible tasting; even becoming unhealthy if things go far enough. Never store your coconut oil for more than 2 months. Refrigerate after opening, if your room temperature often rises above 75 degrees. A cooler, dry, dark place inside a cabinet is usually a good place, unless it is uncommonly warm. Don't keep coconut oil near your oven or range. Store it only in tightly sealed screw-on or snap-on lids. Glass bottles are preferred to plastic or metal containers.

Where to buy Virgin Coconut Oil

We don't directly sell nutritional or cooking products, but we do get a small commission from if you buy a product there after clicking one of the products below. By the way, the tiny commission is taken from Amazon's profits, and is NOT added to your price. Small as it is, this will help us "spread the word" about natural health, so we appreciate your consideration. Amazon's prices are usually about the lowest, or at least are very competitive.   We especially like the Nutiva 54oz Organic Extra Virgin Olive Oil, which retails in local stores for $34.95 or more, but you should see below around $27 at Amazon - a 20% savings!   Amazon offers a wide range of high quality brands and a safe, private, secure and reliable ordering system. The prices are extremely competitive, and the shipping and payment system is extremely reliable and safe. That's why we suggest buying through them.

Nutiva Coconut Oil, 54 Ounces
Nutiva Coconut Oil
54 Ounces

About $27.65
  We recommend Nutiva Organic Extra Virgin Coconut Oil, 54-Ounce Jar - about $27.65 (prices change often). Nutiva Coconut Oil is one of our most popular supplements. Your cooked dishes will taste delicious, and your health should improve! This large 54-ounce jar is enough coconut oil to last about 4-5 weeks or more, used at one ounce or less per day as we recommend in your cooking.

Coconut oil is a saturated fat or oil that is solid at room temperature. In general, we recommend reducing the saturated fats in our diet. However, sat-fats from animal meats or dairy products act differently than sat-fats from coconuts or palm oil in the body. The reason for this difference is the length of the fat molecules. Animal sat-fats are at least 18 carbons long, while coconut "medium chain triglycerides" or MCT's are 8 to 12 carbons long. This makes a dramatic difference in how the body uses these fats. Animal fats are made into free fatty acids and triglycerides that circulate in the blood, increase insulin resistance, reduce glycemic control, increase inflammation, and are eventually stored in fat depots as what we call "fat." Coconut fats are moved into fat depots as 12 carbon fats that act to increase lypolysis or fat burning, reduce inflammation, increase insulin sensitivity and glycemic control, and stimulate the immune system to help fight infection. Evidence is mounting that small daily amounts of coconut oil are healthy, while very large amounts of coconut oil become unhealthy. Read our full report on the health benefits of extra virgin coconut oil. We recommend that most adults use coconut oil moderately in small amounts for cooking, up to one or two tablespoons per day. Consult your physician as usual before adding this product to your daily regimen.

Coconut Oil Health Benefits

Over the last 40 years, scientific peer reviewed studies have shown these benefits to coconut oil medium chain fatty acids: (1,2,3,4,5...)

  • Fights many bacterial infections, including H.Pylori (the cause of most ulcers) (43)
  • Fights many viral infections, including Vesicular Stomatitis Virus (VSV) (44)
  • Increases daily energy expenditure (22)
  • Increases dietary taste and "mouth feel" appeal
  • Makes reduced portion size meals appetizing
  • Reduces overall food intake by extending post-meal satiation period (37)
  • Improves overall glucose metabolism (27-34, 40)
  • Improves NIDDM (type 2 diabetes) glycemic metabolism, by increasing insulin sensitivity and insulin controlled glucose disposal (40)
  • Normalizes weight gain, compared to corn oil (42)
  • Leads to reduced blood pressure
  • Reduces the number of fat cells, and amount of fats stored (36)
  • Obesity is caused by eating too much long-chain fatty acids (vegetable oil); medium-chain fatty acids (as in coconut oil) reverse this condition, reducing obesity (38)
  • Speeds up metabolism after meals (41)
  • Improves athletic endurance exercise performance (39)
  • Reduces liver's production of LDL "bad" cholesterol
  • Has no effect on production of HDL "good" cholesterol
  • Reduces circulating triglycerides and free fatty acids FFAs
  • Reduces intra-cellular lipids in muscle tissue, reducing insulin resistance (35)
  • Accelerates or catalyzes burning and oxidation of other oils by the liver
  • Absorbed from intestines directly into liver by portal vein
  • Does not circulate in blood like other vegetable oils
  • Rapidly oxidized or burned by the liver -- as fast as pure glucose
  • Does not require rate-limiting enzyme CPT (carnitine palmitoyltransferase) for metabolism, as would long-chain fatty acids found in vegetable oils
  • Results in steady weight loss for obese individuals, and weight maintenance for healthy people

Peer Reviewed Scientific Studies of
Coconut Oil, Lauric Acid, and Medium Chain Triglycerides

1. JULY 2007: Effects of dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjects. Authored by: Han JR, Deng B, Sun J, Chen CG, Corkey BE, Kirkland JL, Ma J, Guo W. Department of Medicine, Obesity Research Center, Boston University School of Medicine, Boston, MA 02118, USA. Published in: Metabolism. 2007 Jul;56(7):985-91.

Prior studies of medium-chain triglyceride (MCT) suggest that MCT might be a useful tool for body fat mass management in obese nondiabetic humans. We now report a pilot study that tests if MCT is beneficial for moderately overweight subjects with type 2 diabetes mellitus. The study was conducted in a group of 40 free-living subjects in an urban area of China. The subjects were randomized into 2 test groups, with one given MCT and the other corn oil as control for long-chain triglycerides (LCTs). The test oil (18 g/d) was administered as part of daily food intake for 90 days. All subjects completed the study with self-reported full compliance. Body weight, waist circumference (WC), and serum samples were analyzed on days 0, 45, and 90. The MCT group showed an across-time reduction in body weight and WC, an increase in serum C-peptide concentration, a reduction in homeostasis model assessment of insulin resistance, and a decrease in serum cholesterol concentration (P < .05, repeated measures). No significant across-time difference for the above parameters was detected for the LCT group. These changes were associated with an involuntary reduction in energy intake in the MCT group (P < .05, repeated measures). A between-group comparison also shows reduced body weight, WC, and homeostasis model assessment of insulin resistance in the MCT group compared with the LCT group at the end of the study. Collectively, our results suggest a link between moderate consumption of MCT and improved risk factors in moderately overweight humans in a low-cost, free-living setting.

2. MARCH 2006: Phytosterols mixed with medium-chain triglycerides and high-oleic canola oil decrease plasma lipids in overweight men. Authored by: Rudkowska I, Roynette CE, Nakhasi DK, Jones PJ. School of Dietetics and Human Nutrition, Faculty of Agricultural and Environmental Sciences, McGill University, Montreal, Québec, Canada H9X 3V9. Published in: Metabolism. 2006 Mar;55(3):391-5.

Phytosterols (PSs) have been recently added to various mediums. Nevertheless, matrices with functional properties, such as medium-chain triglycerides (MCTs), should be precisely examined for supplementary advantages. The objective of this study was to identify the existence of combined biological actions of a functional oil enriched in PSs within MCTs and high-oleic canola (HOC), relative to a control (olive oil), in overweight, hyperlipidemic men using a rigorously controlled dietary intervention. Twenty-three overweight, hyperlipidemic men consumed both types of oil in a randomized, crossover trial for 6 weeks each. Fasted plasma samples were collected on the first and last 2 days of each study period. Body weight decreased -1.22 +/- 0.35 kg (P = .0019) and -1.68 +/- 0.47 kg (P = .0016) after the 6-week study period in the olive oil and functional oil groups, respectively. The end points for total cholesterol and low-density lipoprotein cholesterol (LDL-C) in the functional oil group (P = .0006) were lower than in the olive oil group (P = .0002). Total cholesterol values decreased from comparable baseline to end point of 4.71 +/- 0.16 mmol/L (P < .0001) in the functional oil phase and 5.14 +/- 0.19 mmol/L (P = .0001) in the olive oil phase (P = .0592). In addition, LDL-C demonstrated a similar drop, to an end point of 3.12 +/- 0.16 mmol/L (P < .0001) and 3.54 +/- 0.18 mmol/L (P = .0002), for the functional oil and olive oil groups, respectively, with significant changes (P = .0221). High-density lipoprotein cholesterol levels did not change in either treatment. Triacylglycerol end points decreased in functional oil and olive oil groups (P = .0195 and .0105, respectively) to the same extent from baseline. Results indicate that PSs mixed within an MCT- and HOC-rich matrix lower plasma LDL-C, without significantly changing the high-density lipoprotein cholesterol concentrations, in hyperlipidemic, overweight men, and may therefore decrease the risk of cardiovascular events.

3. FEBRUARY 2006: Metabolic effects of intravenous LCT or MCT/LCT lipid emulsions in preterm infants. Authored by: Lehner F, Demmelmair H, Röschinger W, Decsi T, Szász M, Adamovich K, Arnecke R, Koletzko B. Dr. von Hauner Children's Hospital, Ludwig-Maximilians-University, Munich, Germany. Published in: J Lipid Res. 2006 Feb;47(2):404-11. Epub 2005 Nov 18.

Most lipid emulsions for parenteral feeding of premature infants are based on long-chain triacylglycerols (LCTs), but inclusion of medium-chain triacylglycerols (MCTs) might provide a more readily oxidizable energy source. The influence of these emulsions on fatty acid composition and metabolism was studied in 12 premature neonates, who were randomly assigned to an LCT emulsion (control) or an emulsion with a mixture of MCT and LCT (1:1). On study day 7, all infants received [13C]linoleic (LA) and [13C]alpha-linolenic acid (ALA) tracers orally. Plasma phospholipid (PL) and triacylglycerol (TG) fatty acid composition and 13C enrichments of plasma PL fatty acids were determined on day 8. After 8 days of lipid infusion, plasma TGs in the MCT/LCT group had higher contents of C8:0 (0.50 +/- 0.60% vs. 0.10 +/- 0.12%; means +/- SD) and C10:0 (0.66 +/- 0.51% vs. 0.15 +/- 0.17%) than controls. LA content of plasma PLs was slightly lower in the MCT/LCT group (16.47 +/- 1.16% vs. 18.57 +/- 2.09%), whereas long-chain polyunsaturated derivatives (LC-PUFAs) of LA and ALA tended to be higher. The tracer distributions between precursors and products (LC-PUFAs) were not significantly different between groups. Both lipid emulsions achieve similar plasma essential fatty acid (EFA) contents and similar proportional conversion of EFAs to LC-PUFAs. The MCT/LCT emulsion seems to protect EFAs and LC-PUFAs from beta-oxidation.

4. JULY 2005: Impairment of VLDL secretion by medium-chain fatty acids in chicken primary hepatocytes is affected by the chain length. Authored by: Sato K, Cho Y, Tachibana S, Chiba T, Schneider WJ, Akiba Y. Laboratory of Animal Nutrition, Graduate School of Agricultural Science, Tohoku University, Published in: J Nutr. 2005 Jul;135(7):1636-41.

To determine the effect of the chain length of medium-chain fatty acids (MCFAs) on VLDL secretion, the media of chicken hepatocyte cultures were supplemented with hexanoate (6:0), octanoate (8:0), decanoate (10:0), or dodecanoate (12:0). The supplementation of palmitate (16:0) or bovine serum albumin (BSA) alone in media was used as the positive control or the control, respectively. Palmitate significantly increased intracellular triacylglycerol (TG) accumulation and VLDL-TG, -cholesterol, and -apolipoprotein (apo)B secretion. On the other hand, the addition of hexanoate did not affect these variables relative to control cultures supplemented with BSA alone, whereas octanoate, decanoate, and dodecanoate decreased apoB secretion from the chicken hepatocytes. ApoB secretion from hepatocytes cultured with 1.0 mmol/L MCFA, in particular decanoate and dodecanoate, in the presence of 0.2 mmol/L palmitate was significantly lower than that obtained with 0.2 mmol/L palmitate alone. Decanoate at 0.25-1.0 mmol/L dose dependently reduced apoB mRNA expression compared with the control (BSA alone). The levels of 3-hydroxy-3-metylglutaryl-CoA reductase and apoA-I mRNA were significantly lower in cultures supplemented with hexanoate, octanoate, and decanoate than in cultures with dodecanoate and palmitate. These changes did not correspond to the reduction in VLDL-apoB secretion. We suggest that MCFAs with different chain lengths differentially affect apoB secretion and mRNA expression, with decanoate being the most effective at decreasing VLDL-apoB secretion by regulating apoB mRNA expression at the transcriptional level.

5. FEBRUARY 2005: A comparison of the effect of medium- vs. long-chain triglycerides on the in vitro solubilization of cholesterol and/or phytosterol into mixed micelles. Authored by: von Bonsdorff-Nikander A, Christiansen L, Huikko L, Lampi AM, Piironen V, Yliruusi J, Kaukonen AM. Faculty of Pharmacy, University of Helsinki, Finland. Published in: Lipids. 2005 Feb;40(2):181-90.

Despite clinical evidence of the cholesterol-lowering effects of phytosterols, the exact mechanisms involved are still unclear. Displacement of cholesterol by phytosterols from mixed micelles, which is due to their greater hydrophobicity, is one of the hypotheses for the lumenal effects contributing to the reduction of intestinal cholesterol absorption. In this study a dynamic in vitro lipolysis method was used to examine the solubilization behavior of cholesterol and/or phytosterols during lipolysis to probe the efficacy of cholesterol displacement from mixed micelles by phytosterols. The effects of lipid chain length on sterol solubilization were studied by using microcrystalline suspensions containing 17% phytosterol or cholesterol, formulated in long-chain TG (LCT) and medium-chain TG (MCT). When digesting cholesterol-suspended in LCT, the entire cholesterol dose was incorporated into the micellar phase. For the cholesterol formulation suspended in MCT, 50.3% of the initial dose was recovered in the micelles. Under the respective conditions, we observed lower solubilization of phytosterols than of cholesterol (roughly fourfold). Only 25% of the initial phytosterol dose was solubilized from suspensions formulated with LCT, and 13% was solubilized from MCT formulations. Co-administration of phytosterol and cholesterol suspensions showed a significant reduction of cholesterol solubilization, particularly when dosed in MCT, with approximately 25% of the cholesterol dose solubilized. Insignificant amounts of cholesterol were displaced by phytosterols when cholesterol was presolubilized in the mixed micelles. The results show that, compared with LCT, mixed micelles containing MCT lipolysis products have a reduced solubilizing capacity for cholesterol, which adds to the effectiveness of the phytosterols in displacing cholesterol. This suggests potential benefits of using medium chain length lipids in cholesterol-lowering phytosterol products.

6. SEPTEMBER 2003: Effects of highly purified structured lipids containing medium-chain fatty acids and linoleic acid on lipid profiles in rats. Authored by: Nagata J, Kasai M, Watanabe S, Ikeda I, Saito M. Division of Food Science, Incorporated Administrative Agency, National Institute of Health and Nutrition, Tokyo, Japan. Published in: Biosci Biotechnol Biochem. 2003 Sep;67(9):1937-43.

The purpose of this study is to examine the effects of highly purified structured lipids on serum and liver lipid profiles in rats. We also investigated in vitro hydrolysis of lipid emulsions by porcine pancreas. Hydrolysis rates of medium chain (M)-linoleic (L)-medium chain (M) types were 2 to 3 times higher than those of L-M-L types. The diet containing structured lipids or corn oil was administered to rats for 4 weeks. There were no significant differences in growth and food efficiency. Serum cholesterol levels were significantly lower (P<0.05) in the 2-octanoyl-1,3-dilinoleoyl-glycerol, 2-linoleoyl-1,3-didecanoyl-glycerol, and 2-decanoyl-1,3-dilinoleoyl-glycerol groups than in the corn-oil group. Serum triglyceride levels were significantly lower (P<0.05) in rats fed L-M-L types than those in the other groups. Serum non-esterified fatty acid (NEFA) and beta-hydroxybutylate levels were significantly higher (P<0.01) in rats fed M-L-M types than those of the other groups. These results indicate that the feeding of highly purified L-M-L types could effectively improve serum and liver lipid profiles and that M-L-M types may be a preferable substrate for the pancreas and contribute to energy supply in rats.

7. JUNE 2003: Consumption of a functional oil rich in phytosterols and medium-chain triglyceride oil improves plasma lipid profiles in men. Authored by: St-Onge MP, Lamarche B, Mauger JF, Jones PJ. School of Dietetics and Human Nutrition, McGill University, Ste-Anne-de-Bellevue, Québec, Canada, H9X 3V9. Published in: J Nutr. 2003 Jun;133(6):1815-20.

Medium-chain triglycerides (MCT) have been proposed as weight-lowering agents, although there is some concern regarding their hyperlipidemic effect. This study evaluates the effects of a combination of MCT oil, phytosterols and flaxseed oil [functional oil (FctO)] on plasma lipid concentrations and LDL particle size. Twenty-four healthy overweight men (body mass index 28.2 +/- 0.4 kg/m(2)) consumed controlled diets designed to maintain weight for two periods of 29 d each. Diets contained 40% of energy as fat, 75% of which was added fat, either FctO or olive oil (OL). Body composition and blood samples were analyzed at the baseline and the endpoint of each period. Total cholesterol concentration decreased 12.5% (-0.68 mmol/L; P < 0.05) when subjects consumed FctO and 4.7% when they consumed OL. Similarly, FctO consumption lowered LDL cholesterol concentrations by 13.9%, whereas OL consumption did not. There was no difference in absolute change in LDL-cholesterol between FctO and OL consumption. Peak LDL particle size was greater in those who consumed FctO than in those who consumed OL (P < 0.05), with no effect of diet on proportion of large, medium or small particles. We conclude that those who consume a diet containing FctO have a better lipid profile than those who consume a diet rich in OL, which also leads to a larger lipoprotein particle size. Functional oil consumption can therefore help reduce the risk of cardiovascular disease.

8. JUNE 2003: Consumption of an oil composed of medium chain triacyglycerols, phytosterols, and N-3 fatty acids improves cardiovascular risk profile in overweight women. Authored by: Bourque C, St-Onge MP, Papamandjaris AA, Cohn JS, Jones PJ. School of Dietetics and Human Nutrition, McGill University, Ste-Anne-de-Bellevue, Quebec, Canada. Published in: Metabolism. 2003 Jun;52(6):771-7.

Medium chain triacylglycerols (MCT) have been suggested as efficacious in weight management because they possess greater thermogenic qualities relative to long chain triacylglycerols; however, MCT may also increase circulating lipid concentrations, possibly increasing risk of cardiovascular disease (CVD). The present objective was to examine the effect of a diet supplemented with a functional oil (FctO) composed of energy expenditure-enhancing MCT (50% of fat), cholesterol-lowering phytosterols (22 mg/kg body weight), and triacylglycerol-suppressing n-3 fatty acids (5% of fat), versus a beef tallow-based diet (BT), on plasma lipid and aminothiol concentrations. In a randomized, single-blind, crossover design, partially-inpatient trial, 17 overweight women consumed each oil as part of a controlled, supervised, targeted energy balance diet for 27 days, with 4 or 8 weeks of washout between phases. Mean plasma total cholesterol concentration was lower (P <.0001), by 9.1%, on FctO (4.37 +/- 0.20 mmol/L) versus BT (4.80 +/- 0.20 mmol/L). Mean plasma low-density lipoprotein (LDL) cholesterol was also lower (P <.0001) following FctO (2.39 +/- 0.15 mmol/L) versus BT (2.86 +/- 0.16 mmol/L), representing a 16.0% difference between diets. High-density lipoprotein (HDL) cholesterol and circulating triacylglycerol concentrations remained unaffected by treatment. Ratios of HDL:LDL and HDL:total cholesterol were higher (P <.01) by 22.0% and 11.0%, respectively, on FctO versus BT. Plasma total homocysteine remained unchanged with FctO, but decreased (P <.05) with control, hence higher (P <.05) end points were observed with FctO (6.95 +/- 0.33 micromol/L) versus BT (6.27 +/- 0.28 micromol/L). Plasma glutathione increased (P <.05) by 0.44 micromol/L with FctO supplementation. In conclusion, despite equivocal effects on homocysteine levels, consumption of a functional oil composed of MCT, phytosterols, and n-3 fatty acids for 27 days improves the overall cardiovascular risk profile of overweight women.

9. MARCH 2003: Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight men. Authored by: St-Onge MP, Ross R, Parsons WD, Jones PJ. School of Dietetics and Human Nutrition, McGill University, Ste-Anne-de-Bellevue, Quebec, Canada. Published in: Obes Res. 2003 Mar;11(3):395-402.

OBJECTIVE: The objectives of this study were to compare the effects of diets rich in medium-chain triglycerides (MCTs) or long-chain triglycerides (LCTs) on body composition, energy expenditure, substrate oxidation, subjective appetite, and ad libitum energy intake in overweight men. RESEARCH METHODS AND PROCEDURES: Twenty-four healthy, overweight men with body mass indexes between 25 and 31 kg/m(2) consumed diets rich in MCT or LCT for 28 days each in a crossover randomized controlled trial. At baseline and after 4 weeks of each dietary intervention, energy expenditure was measured using indirect calorimetry, and body composition was analyzed using magnetic resonance imaging. RESULTS: Upper body adipose tissue (AT) decreased to a greater extent (p < 0.05) with functional oil (FctO) compared with olive oil (OL) consumption (-0.67 +/- 0.26 kg and -0.02 +/- 0.19 kg, respectively). There was a trend toward greater loss of whole-body subcutaneous AT volume (p = 0.087) with FctO compared with OL consumption. Average energy expenditure was 0.04 +/- 0.02 kcal/min greater (p < 0.05) on day 2 and 0.03 +/- 0.02 kcal/min (not significant) on day 28 with FctO compared with OL consumption. Similarly, average fat oxidation was greater (p = 0.052) with FctO compared with OL intake on day 2 but not day 28. DISCUSSION: Consumption of a diet rich in MCTs results in greater loss of AT compared with LCTs, perhaps due to increased energy expenditure and fat oxidation observed with MCT intake. Thus, MCTs may be considered as agents that aid in the prevention of obesity or potentially stimulate weight loss.

10. 2003: Effect of dietary medium- and long-chain triacylglycerols (MLCT) on accumulation of body fat in healthy humans. Authored by: Kasai M, Nosaka N, Maki H, Negishi S, Aoyama T, Nakamura M, Suzuki Y, Tsuji H, Uto H, Okazaki M, Kondo K. Division of Healthcare Science Research Laboratory, Nisshin Oillio LTD., Yokosuka, Kanagawa, Japan. Published in: Asia Pac J Clin Nutr. 2003;12(2):151-60.

We investigated whether a structured medium- and long-chain triacylglycerols (MLCT) diet could decrease accumulation of body fat in healthy humans. The study was conducted under a double-blind randomized design. Ninety-three subjects participated in this study. However, 10 subjects could not consume the specified meal, and one subject wished to opt out. Consequently, the study included 82 subjects. The experimental subjects consumed the test bread, which was made with 14 g of MLCT containing 1.7 g MCFA, daily at breakfast during the study period of 12 weeks, and the control subjects consumed bread made with long-chain triacylglycerols (LCT). All subjects consumed the same standard packaged meals. Body composition parameters were body weight, total body fat and abdominal fat, and blood analyses included serum cholesterol, triacylglycerols and phospholipids. Significant decreases of body weight, the amount of body fat, subcutaneous and visceral fat were noted in the MLCT group as compared with those of the LCT group for 12 weeks (P<0.05). Furthermore, a significant decrease in serum total cholesterol was noted in the MLCT group as compared with that of the LCT group at 8 weeks (P<0.05). However, other serum parameters were not different between the MLCT and LCT groups. The results suggest that the daily intake of MLCT diet could result in a reduction in body weight and in accumulation of body fat, and, moreover, it could reduce serum total cholesterol.

11. NOVEMBER 2001: Dietary medium-chain triacylglycerols suppress accumulation of body fat in a double-blind, controlled trial in healthy men and women. Authored by: Tsuji H, Kasai M, Takeuchi H, Nakamura M, Okazaki M, Kondo K. Division of Healthcare Science Research Laboratory, Nisshin Oil Mills, Ltd., Kanagawa 239-0832, Japan. Kagawa Nutrition University, Saitama 350-0288, Japan. Published in: J Nutr. 2001 Nov;131(11):2853-9.

We investigated the effect of long-term ingestion of dietary medium-chain triacylglycerols (MCT) on body weight and fat in humans. Using a double-blind, controlled protocol, we assessed the potential health benefits of MCT compared with long-chain triacylglycerols (LCT) in 78 healthy men and women [body mass index (BMI) > or = 23 kg/m(2): n = 26 (MCT), n = 30 (LCT); BMI < 23 kg/m(2): n = 15 (MCT), n = 7 (LCT)]. Changes in anthropometric variables, body weight and body fat during the 12-wk MCT treatment period were compared with those in subjects consuming the LCT diet. The subjects were asked to consume 9218 kJ/d and 60 g/d of total fat. The energy, fat, protein and carbohydrate intakes did not differ significantly between the groups. Body weight and body fat in both groups had decreased by wk 4, 8 and 12 of the study. However, in the subjects with BMI > or = 23 kg/m(2), the extent of the decrease in body weight was significantly greater in the MCT group than in the LCT group. In subjects with BMI > or = 23 kg/m(2), the loss of body fat in the MCT group (-3.86 +/- 0.3 kg) was significantly greater than that in the LCT group (-2.75 +/- 0.2 kg) at 8 wk. In addition, in subjects with BMI > or = 23 kg/m(2), the decrease in the area of subcutaneous fat in the MCT group was significantly greater than that in the LCT group at wk 4, 8 and 12. These results suggest that the MCT diet may reduce body weight and fat in individuals (BMI > or = 23 kg/m(2)) more than the LCT diet.

12. JANUARY 2003: Effect of medium-chain triglycerides on the postprandial triglyceride concentration in healthy men. Authored by: Kasai M, Maki H, Nosaka N, Aoyama T, Ooyama K, Uto H, Okazaki M, Igarashi O, Kondo K. Division of Healthcare Science Research Laboratory, Nisshin Oil Mills LTD., 1 Shinmei-cho, Yokosuka, Kanagawa 239-0832, Japan. Published in: Biosci Biotechnol Biochem. 2003 Jan;67(1):46-53.

This study compared the serum lipid concentrations after a single dose of medium-chain triglycerides (MCT) or long-chain triglycerides (LCT) between individuals grouped according to the body mass index (BMI). Twenty-five males participated as volunteers, the test diet containing 10 g of MCT or LCT. Blood samples were collected up to 6 h after the intake of a test diets. The LCT diet resulted in significantly greater increases in areas under the curves (AUCs) for serum and chylomicron triglyceride in the BMI > or = 23 kg/m2 group than those in the BMI < 23 kg/m2 group. The magnitude of response after intake of the MCT diet by the BMI > or = 23 kg/m2 group was significantly lower than that after the LCT diet. These results suggest that, in subjects with BMI > or = 23 kg/m2, the intake of MCT is preferable to that of LCT for maintaining postprandial triglyceride at a low concentration.

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Replace omega-6 vegetable oils with omega-9 olive oil... Eat oily fish like tuna, sardines, anchovy, salmon, herring... Beans, lentils, peas add fiber... Nine or more 3-ounce servings of fruits or vegetables per day...