Gil Carvalho on Medium-chain Triglycerides
4 episodes · 6 references · 2025
- Carvalho views MCTs favorably as a saturated fat that doesn't raise LDL cholesterol or heart disease risk, unlike other saturated fats - Highlights MCTs' unique metabolism (absorbed directly to liver) and potential cognitive benefits via ketone body production - No evidence of personal consumption; no specific dosing recommendations discussed
Benefits
- MCTs (6-10 carbon chains) bypass normal fat digestion, go straight to the liver, and don't raise LDL cholesterol - MCT oil can promote ketone body production, providing an alternative fuel source for the brain - Clinical trials on low-carb diets combined with MCT oil show promising results for cognitive outcomes
Best Practices
- Carvalho recommends purified MCT oil over coconut oil, since MCTs specifically don't raise cholesterol - Coconut oil contains longer-chain saturated fats that may negatively impact lipid profiles - The isolated MCT form provides the metabolic benefits without the cardiovascular concerns of whole coconut oil
Cautions
- GI side effects (primarily diarrhea) reported in approximately 48% of study participants - Adverse effects were substantial enough to be a notable finding across clinical trials - Carvalho flags tolerability as a real concern despite MCTs' favorable metabolic profile
“MCTs have a carbon chain of 6 to 10 carbons and they are absorbed and metabolized differently. They go straight to your liver and they don't affect your LDL.”
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“MCTs in MCT oil are saturated but smaller, and they don't cause the same issues with raising cholesterol or heart disease risk.”
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“MCT oils can promote the increase of ketone bodies, and ketones are an alternative brain fuel.”
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“There's a number of other trials looking at low carb diets and MCT oil and things like that that also show promising results.”
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“My educated guess would be to go for the MCT oil purified isolated rather than the coconut oil... because the MCTs do not seem to raise cholesterol.”
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