There has been a lot of buzz around which oil you should consume. We have discussed this in detail in our previous blog where we explained how industrial seed oils are detrimental to your overall health. Today we are going to throw light on specifics of each category of oil- Coconut Oil, MCT Oil & most popular Olive oil.
We would focus on explaining how the type of diet you follow will determine which oil you should use in your meals. For instance if you follow a Ketogenic diet, your preferred oil would be coconut & MCT oil. However, it does not mean that you need to do away with Olive oil totally.
You should keep in mind that all the oils are calorie dense & you need to consume them in moderation if your fitness goal is fat loss or maintaining your fitness level. All oils will make you feel full for a longer period of time given their high calorie content. Therefore, they should be a part of your balanced diet. But you should track how much oil you are adding to your meals.
Besides cooking, oils such as olive oil & coconut oil are also used to improve the condition of hair & skin. To understand the difference between these three types of oils, MCT oil, Coconut Oil & Olive oil, it is important to understand the basics of fat. Although we have discussed this earlier, we are mentioning basics about fat briefly to refresh your knowledge & understand the context before we dig more into each of these types of oils. There are three types of fats based on length – short, medium & long.
- Short chain fatty acids are made up of 4 to 6 carbons. Due to their short lengths, they are absorbed in the small intestine. They do not have to go to the liver to be consumed as energy. They are also fermented in the intestine to make Vitamin K.
- Medium chain fatty acids are made up of few carbons (8 to 10). As in the case of short chain fatty acids, medium chain fatty acids are consumed in the small intestine & do not travel to the liver to be consumed as energy.
- Long chain fatty acids are made up of more than 14 carbons. Given that they are long in length, they cannot be easily absorbed in the small intestine, they have to go to the liver where they are used for energy.
Besides, fats can also be classified as how tightly they are bound & how easily the body can break them down. They can either be saturated or unsaturated. Saturated fats are tightly packed together, solid at room temperature & difficult for the body to break down. On the other hand, unsaturated fats, polyunsaturated & monounsaturated, are less tightly packed & are less likely to clog your arteries.
Fats can contain short, medium or long chain fatty acids as well as saturated & unsaturated fats. How they are classified depends upon which length & which degree of saturation makes the highest component of fat.
Let us discuss each of these oils in detail
- MCT Oil: This is made up of medium chain fatty acids. However, given that they are synthetically manufactured, they cannot be classified as saturated or unsaturated. It is important to note that consuming this oil in excess increases your triglycerides level. When it comes to metabolism, it has quick & efficient absorption leading to quick release of energy. This is generally used in high fat & Ketogenic diets.
- Coconut Oil: This is 48% medium chain fatty acids (rest long chain fatty acids) & is classified as saturated fats. When consumed in excess, it increases your total cholesterol & triglycerides level. Medium chain fatty acids are absorbed quickly and efficiently & provides you energy quickly. While, long chain fatty acids are absorbed slowly & therefore energy is released slowly. This is best suited for a Ketogenic diet.
- Olive oil: This is 100% made up of long chain fatty acids & is classified as monounsaturated fats (although the oil used for cooking is a mix of polyunsaturated & monounsaturated fats). When this is used to replace saturated fats, it helps reduce cholesterol LDL & total. Olive oil has slow absorption & provides slow release of energy. This oil is best suited for mediterranean & paleo diets.
You should keep in mind that oils of any kind are high in calories & fats. Please remember that over consumption of oil can lead to a high calorie meal. Therefore the oil you select to use should be driven by your fitness goals: weight loss, fat loss or maintenance.
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