MCT Oil vs. Avocado Oil: Which One is Better for Your Health?

MCT oil vs. avocado oil: Comparing their health benefits and uses

MCT oil and avocado oil have grown in popularity, representing healthy fats that help in cooking, supplementation, and overall health. Whereas both oils have nutritionally different benefits, the contrasting health values act on such formality to fit various dietary and lifestyle needs.

MCTs in oil make for a faster digestion of this oil with increased utilization rates. Commonly, this is usually consumed by keto dieters, athletes, and people aiming to increase cognitive skills.

On the other hand, avocado oil is rich in heart-healthy monounsaturated fats, vitamin E, and antioxidants, gaining wide acceptance both in kitchens and cosmetic routines.

What is MCT Oil?

MCT oil is a concentrated source of medium-chain triglycerides, usually derived from coconut or palm kernel oil. Unlike LCTs, MCTs bypass the digestive system.

They are directly absorbed into the liver, where they are utilized as a quick form of energy or turned into ketones, thus aiding metabolism and brain functioning.

MCT oil is highly preferred among ketogenic dieters due to its efficacy in maintaining ketosis. It’s also popular due to cognitive function, increased endurance, and accelerated weight loss.

Key Takeaways

MCT oil increases the production of ketones, supplying the brain with a quick energy source that could improve cognitive function.

It works by boosting fat burning and reducing appetite; hence, it is helpful in weight management.

MCT oil is easily absorbed and utilized in the body; hence, it may be helpful for digestion.
Excellent for low-carb or ketogenic dieters wanting quick energy or those interested in improving focus and mental acuity.

Avocado oil is rich in

• Monounsaturated fats (MUFAs) – Support heart health and reduce inflammation.
• Oleic acid: An omega-9 fatty and valuable acid for the body that conducts brain and cardiovascular functions.
• Vitamin E: An excellent antioxidant that benefits good skin and immune function.
• Lutein: A carotenoid helpful in maintaining good eye health and reducing oxidative stress.

Since it is so versatile, its application in cooking, salad dressings, skincare, and so on, avocado oil is widely loved by health-conscious individuals.

MCT Oil vs. Avocado Oil: Nutritional Comparison

Boosting weight management and metabolism.

According to Dr Christina Heidt. University of Münster Clinic for Internal Medicine B, MCT oil is one of the healthy oils, much like avocado oil; their structures, though, are different, which affects total calorie intake and how both of these substances are metabolized within the body.

Calories & Fat Content

• MCT Oil: One tablespoon of MCT oil contains 120 calories and 14 grams of fat. The fat that makes up MCT oil comprises medium-chain triglycerides, which are promptly absorbed into the body and promote rapid energy production.
• Avocado Oil: A serving of avocado oil provides 124 calories and the same 14 grams of fat as MCT oil. Fats in avocado oil are predominantly monounsaturated fats, which are digested slowly to provide energy over the long term.

Absorption and Processing

• MCT Oil: Since the absorption of MCTs is straight into the blood for ketones production to use as energy, MCT oil is always an immediate desire when energy intake users have in store.
• Avocado Oil: The vascular absorption of monounsaturated fats in avocado oil occurs at a slower rate. Slower digestion of this fat produces energy, which spreads gradually between meals, thus providing steady fuel for the entire day.

Health Benefits: MCT Oil vs. Avocado Oil

Brain Function & Cognitive Support

According to Dr Angela G Juby, Professor of Medicine, MCT oil supports brain health through the production of ketones, which allow the brain cells to utilize these effective energy sources. Because of its usefulness, mental focus and clarity improve.

Avocado oil contains rich levels of oleic acid and vitamin E; both support brain health. The brain benefits from oleic acid in its aid to cognitive function, while vitamin E is an important antioxidant that protects brain cells.

Weight Management & Metabolism

Studies have shown that MCT oil supports weight management. MCTs are rapidly metabolized to energy sources, enhancing the combustion of calories and fat-burning benefits. MCT oil has also been proven to reduce appetite.

Therefore, it is easier to maintain a diet deficit, as studies have shown. In addition, avocado oil has strengthened properties for weight management, setting it apart from other oils, although both serve various functions.

Heart Health & Cholesterol Levels

Narrow research findings from studies depict that MCT oil has conflicting effects on heart health.

Evidence shows that MCT oil boosts HDL levels, although scientists remain unsure how it affects both LDL cholesterol and fundamental cardiovascular health.

Research also shows avocado oil delivers steady evidence for its protective effects on heart health.

Skin and Hair Benefits

It is acknowledged even by researchers that MCT oil acts as a skin hydrating agent. MCT oil acts as a moisturizer, providing hydration benefits to the skin, and also has therapeutic potential for dry or sensitive skin.

The oil comprises antimicrobial elements that nourish your scalp, keeping it healthy and protecting it from dandruff.
Digestion and Gut Health

Individuals who consume MCT oil have a healthier gut because MCT oil can increase the proliferation of beneficial bacteria within the gut. MCT oil is easily absorbed into the system and can reduce stomach upset in individuals with sensitive stomachs.

Avocado oil has digestive health and fiber content; however, it has no impact on bacterial growth within the gut.

MCT Oil vs. Avocado Oil: Which One is Better for Cooking?

MCT Oil vs. Avocado Oil: Perfect Oil for Your Cooking Needs.

The smoke point, best cooking method, and flavor are considered in choosing oil for cooking. Here is a comparison between MCT oil and avocado oil:

Smoke Points

MCT oil has a very low smoke point of 320°F (160°C), and it cannot be used in high-heat cooking. Avocado oil, on the other hand, has a very high smoke point, around 520°F (271°C), making it perfect for frying and grilling.

Best Cooking Uses for MCT Oil

MCT oil works best in cold or low-heat dishes like smoothies, shakes, and coffee, as well as in salad dressings. It doesn’t work too well with any high-heat cooking because of the very low smoke point.

Best Cooking Uses for Avocado Oil

Avocado oil is ideal for stir-frying, sautéing, and roasting, given its high smoke point, drizzling over food, or using it in salad dressing adds flavor.

Taste Differences

MCT oil is neutral in flavor, allowing other ingredients to shine. Avocado oil has a mild, buttery flavor, which can enhance both savory and sweet dishes without overpowering them.

Choosing Based on Needs

If you need an oil for high-heat cooking like frying or grilling, avocado oil is your best bet. For low-heat or cold dishes, MCT oil is ideal for added brain and energy benefits. You can also try to compliment these benefits in a more convenient and flavorful way by using Gundry MD MCT Wellness. This easy-to-mix powder provides the perfect boost for smoothies, shakes, or even coffee, making it an ideal addition to your daily routine for enhanced cognitive support and sustained energy.

Safety and Side Effects

MCT Oil

• Possible Side Effects: MCT oil can be safely taken by consuming it in moderate quantities. A healthy dose of MCT oil will not pose any problems; however, a high dose may cause stomach distress and diarrhea along with cramping. The little initial usage should turn out to be a big portion when one develops a tolerance.
• Overconsumption Risks: Overusing MCT oil results in weight gain because this nutritional supplement contains high levels of energy-rich calories. One should monitor their MCT coming in while watching their other nutritional requirements.

Avocado Oil

• Possible Allergic Reactions: A small number of people experience allergic reactions to using avocado oil in their diet. Your body might show signs of skin problems or digestive trouble.
• Adulteration Risks: Most avocado oils sold in the market have other oil types as their contaminators despite their reduction in nutritional value. Consumers seeking maximum health benefits need to opt for pure and high-quality avocado oil.

How to Incorporate MCT Oil and Avocado Oil into Your Diet

The nutritional intake of MCT oil and avocado oil provides certain specific benefits that complement each other in dietary consumption. To derive maximum benefits, one needs to consume these oils in line with the specific nature of each.

Best Ways of Consuming MCT Oil

Because of its low smoke point, MCT oil is used in a variety of chilled food products. You can add this wonder oil to anything from smoothies to protein drinks because it provides instant energy. Calculated doses of MCT oil combine with coffee to make a popular drink known as “bulletproof coffee”, which keto followers relish.

MCT oil allows users to maintain energy levels throughout the day while preventing their blood sugar levels from rising significantly. MCT oil exists both as a supplement and in capsule and powder form, serving weight management, cognitive support, and energy improvement needs.

You can add MCT oil to your daily food because its bland flavor allows you to mix it easily with various elements. You can apply MCT oil directly on salads as a drizzle, but you can also mix it with yogurt or exploit its compatibility with certain heat-resistant baked goods.

Best Ways to Use Avocado Oil

The reason avocado oil works so well in high-heat cooking is its high smoke point. It could be used to grill, fry, stir-fry, or sauté without breaking down and producing some harmful compounds, making it much healthier than most cooking oils that can oxidize under heat.

Besides using it in cooking, avocado oil also works great in salad dressings and marinades, where that mild, buttery flavor shines through. All it needs is whisking with vinegar, lemon juice, or other herbs to create a tasty dressing.

Avocado oil can be used topically for skin care purposes since the rich nutrient content is believed to support skin hydration, reduce inflammation, and even promote healing across dry or irritated skin. It’s great for hair care as well, offering moisturizing effects that help to strengthen hair follicles.

FAQs

Q: Does MCT oil support weight loss?

A: Yes, studies prove that MCT oil could finally help in reducing body weight because it increases the metabolic rate and enhances fat oxidation while suppressing appetite; thus useful for weight reduction management.

Q: Is MCT Oil Avocado Oil Is it better for cooking?

A: Yes, avocado oil has a higher smoke point, a high of 520°F/271°C, so it would be better suited for high-heat cooking methods such as frying and grilling while reserving MCT oil for low-heat usages.

Q: Which is better for cognitive function?

A: MCT oil is preferred for quick brain energy since it is fast converted into ketones, serving as a quick energy source for the brain. On the other hand, avocado oil supports long-term brain health due to its high content of oleic acid and vitamin E.

Q: Are there risks associated with the daily use of MCT or avocado oil?

A: MCT oil can lead to gastrointestinal problems, such as stomach upset, if taken in excess. Avocado oil is safe overall, but it’s also suggested that to avoid adulteration with lower-priced oils, only pure and virgin types be used.

Conclusion

Both MCT and avocado oil have various benefits that complement your health and cooking needs. MCT oil will be ideal for those on a ketogenic or low-carb diet because it is a fast source of energy for the brain and body.

It increases metabolism and suppresses appetite; hence, it may be used to keep one’s weight in check, which is helpful for those working on their fitness or weight loss journey.

On the other hand, avocado oil can be quite helpful for those looking to enhance heart health because it is packed with a good amount of monounsaturated fats and antioxidants.

It is notably good for high-heat cooking because it has a high smoke point and is, therefore, suitable for grilling, stir-frying, or sautéing. Its ability to care for skin and eye health only makes it a great all-around oil for food and cosmetic uses.

10 sources

We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.

[1] Medium-chain triglycerides (MCT): State-of-the-art on chemistry, synthesis, health benefits and applications in the food industry https://doi.org/10.1111/1541-4337.12926
[2] The role of serum monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) in cardiovascular disease risk https://doi.org/10.23750/abm.v92i2.9235
[3] Beta-Hydroxybutyrate (BHB), Glucose, Insulin, Octanoate (C8), and Decanoate (C10) Responses to a Medium-Chain Triglyceride (MCT) Oil with and without Glucose: A Single-Center Study in Healthy Adults https://doi.org/10.3390/nu15051148
[4] Fats in Avocado oil are in the form of predominantly monounsaturated fats https://doi.org/10.3390/nu15051148
[5] Avocado oil: Production and market demand, bioactive components, implications in health, and tendencies and potential uses https://doi.org/10.1111/1541-4337.12784
[6] Use of medium chain triglyceride (MCT) oil in subjects with Alzheimer's disease: A randomized, double-blind, placebo-controlled, crossover study, with an open-label extension https://doi.org/10.1002/trc2.12259
[7] Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil https://doi.org/10.1093/ajcn/87.3.621
[8] Overview of OxLDL and Its Impact on Cardiovascular Health: Focus on Atherosclerosis https://doi.org/10.3389/fphar.2020.613780
[9] Coconut-sourced MCT oil: its potential health benefits beyond traditional coconut oil https://doi.org/10.1002/047167849X.bio090
[10] Applied Studies on Application of Capric/Caprylic MCT Oils in Food Industries https://doi.org/10.9734/ajacr/2021/v9i130204

Anush Mkrtchyan, MBA, RDN, BSND

Anush Mkrtchyan is a US-based consultant registered dietitian, writer, and editor. She has worked with more than 300 athletes as a spor Read Full Bio