Nutrition

Jul 08, 2019

Should you drink sports drinks instead of water?

If you've ever watched sporting events live or on TV, then you've probably seen athletes drinking brightly colored drinks before, during or after a competition. These sports drinks are a big part of sports worldwide and also a huge business. Many people believe that these drinks are some kind of magical elixir that can boost your performance even if you're not an athlete. Others, however, will tell you that all this is pure marketing and you should just stick to water.

Water vs. sports drinks

Water makes up the majority of your body weight and is crucial for the body to function properly (1). In addition to excreting water through urine, sweat and feces, your body also continuously loses water through your skin and the air you exhale (2).

To compensate for these fluid losses and promote good health and exercise performance, it is often recommended to drink fluids regularly throughout the day (3, 4). Although daily fluid requirements may vary, the recommended fluid intake is 2.7 liters for adult women and 3.7 liters for adult men (5).

The primary ingredients of sports drinks

Water is the primary ingredient in all sports drinks, but these drinks also contain other substances including carbohydrates and electrolytes to enhance performance. The carbohydrates contained in sports drinks often consist of sugar variants such as glucose, sucrose and fructose, but can also occur in other forms.

Typically, sports drinks contain 6 to 8% carbohydrates. A six percent carbohydrate solution contains about 14 grams of carbohydrates per 250 ml of drink (6). However, some sports drinks are also low or no sugar to make them more appealing to those who want water and electrolytes without the extra calories.

Electrolytes - minerals that carry an electrical charge - are essential for the normal functioning of the body (7). The primary electrolytes found in sports drinks are potassium and sodium (8).

Popular brands of sports drinks include Gatorade®, Powerade® and All Sport®. However, although there are many different brands, there is probably not much difference in effectiveness between most sports drinks on the market (6).

Although numerous studies have been conducted on sports drinks, some people have questioned the value and validity of these studies. In particular, the relationship between the major manufacturers and the scientists who conducted these studies is considered questionable by some critics (9).

Summary: Sports drinks contain water and electrolytes such as sodium and potassium. Most drinks of this type also contain carbohydrates. There are many different brands of sports drinks on the market, but there is probably not much difference in their effects on the body.

Sports drinks can have benefits for athletes

The main components of sports drinks - water, carbohydrates and electrolytes - are important for different aspects of athletic performance. Water and electrolytes are lost through sweat and it is important to replace these, especially for longer training sessions (10).

Your body stores carbohydrates in your muscles and liver in the form of glycogen, which serves as a source of energy during physical exertion (11). Consuming carbohydrates before or during exercise can help slow the depletion of your body's carbohydrate stores (10), which can result in longer-lasting performance.

Sports drinks are designed to contain these three important ingredients to improve both exercise performance and recovery (8). Many studies have investigated the effects of sports drinks on exercise performance and many of these studies have been conducted with athletes.

Short duration exercise

It is not entirely clear whether sports drinks are beneficial for shorter training sessions. One meta-analysis looked at nine studies of athletes running or cycling at higher intensity for 30 to 60 minutes (6). Six of these studies showed that sports drinks boosted exercise performance. However, all study participants were trained athletes who completed intensive training.

One study of trained cyclists found that a sports drink improved performance by about 2% compared to a placebo during one hour of intense cycling (12).

However, despite these results, there is no strong evidence to support the benefits of sports drinks during shorter duration exercise such as jumping, sprinting and agility exercises (13). Nor have any clear benefits been demonstrated for training with weights (14, 15).

Team sports and phased training

The use of sports drinks is widespread in team sports such as soccer, basketball and American football. These sports involve phased activities that alternate periods of intense exertion and rest.

Some research shows that consuming carbohydrates such as those contained in a sports drink can reduce fatigue and increase performance in sports such as soccer or rugby (13).

Other studies have investigated cycling for 1.5 to 4 hours with periodic breaks. A meta-analysis found that in 9 out of 12 studies investigating this type of training, athletes performed better when a sports drink was consumed instead of a placebo (6).

Prolonged continuous training

Unlike intermittent training, continuous training is performed without rest intervals. Many studies have investigated the effects of carbohydrate drinks during continuous exercise such as running or cycling lasting 1 to 4 hours or longer. The majority of these studies showed improvements in performance when these drinks were consumed (6).

Similarly, athletes in team sports such as soccer, which are most similar to continuous exercise, are most likely to benefit from sports drinks (13). These improvements in performance may be due to both the fact that sports drinks provide carbohydrates for energy when the body's carbohydrate stores are depleted and that they help prevent dehydration (10).

How many carbohydrates?

In general, the amount of carbohydrate that can be beneficial during exercise will increase as the duration of exercise increases. Scientific research has shown that small amounts of carbohydrates (less than 30 grams per hour) can improve exercise performance during exercise lasting between 30 and 75 minutes (10).

It is recommended to consume up to 30 grams of carbohydrates per hour or about half a liter of a sports drink containing 6% carbohydrates for training sessions lasting 1 to 2 hours. For training sessions lasting 2 to 3 hours, more carbohydrates - up to 60 grams per hour - may be beneficial (10).

However, these recommendations apply to continuous high-effort activities without rest and are not applicable to intermittent activities such as training with weights.

Summary: Sports drinks can enhance athletes' performance during different types of exercise, with the clearest benefits observed during prolonged activities without breaks. The amount of carbohydrate that can be beneficial probably increases as the duration of exercise increases.

Sports drinks are unnecessary for most people

There are several factors you should consider when determining whether sports drinks may be beneficial for you.

Type and intensity of exercise

The first thing you should consider is your training habits, as well as the duration and intensity of your training. Although sports drinks can be beneficial for athletes who do long or intense workouts, for the average gym-goer such drinks are probably unnecessary. If you are doing a light to moderate workout such as walking or jogging that lasts less than 60 minutes, then you probably won't need sports drinks.

Even if you're just doing a weights workout, you probably won't need sports drinks - even if you spend more than an hour in the gym. You'll probably spend a lot of that time resting between sets, and weight training doesn't deplete your carbohydrate stores as much as endurance training does (14).

If you choose to use a sports drink, you should probably consume smaller amounts for workouts lasting less than 60 minutes and no more than 30 grams of carbohydrates for workouts lasting 1 to 2 hours (10).

Sports drinks could affect your weight loss

For those trying to maintain or lose weight, another important factor to consider is energy balance, or the difference between the amount of calories you consume and the amount you burn. If you want to lose weight, you need to burn more calories than you consume.

If sports drinks are unnecessary for the type of exercise you are doing, then consuming these drinks will provide you with unnecessary calories which could hinder your weight loss. However, some research has shown that consuming sports drinks during a workout such as running does not make up for the calories burned during the workout itself (16).

For example, a person weighing 68 kilos burns 240 kcal during 30 minutes of jogging. Consuming 350 ml of a regular sports drink provides an average of 20 grams of carbohydrates, which is equivalent to only 80 kcal (17).

However, it is important to realize that some activities will not burn many calories, even if they feel hard. Exercising with weights will burn perhaps 120 kcal during a 30 minute session if you are 68 kilos as in the example above (18).

Think about whether a sports drink is necessary for the type and duration of your workout and pay attention to the amount of calories you consume from these drinks.

Summary: Although sports drinks can improve athletes' performance during some types of exercise, they are unnecessary for most people. If you do consume these drinks, it can also be important not to consume them in excessive amounts.

Many different drinks can help you stay hydrated

Much of the marketing for sports drinks focuses on their ability to keep you hydrated by replacing water and electrolytes that are lost through sweat.

Staying hydrated

How much you sweat can vary based on many different factors, including exercise intensity, your level of training and the environment. The rate of sweating in humans ranges from 0.3 liters per hour to 2.4 liters per hour (19).

In this context, it is important to note that it is recommended that athletes should not lose more than 2 to 3% of their body weight through sweating during exercise (10).

However, it is debatable whether sports drinks are more effective than water when it comes to keeping your body hydrated.

Other options to stay hydrated

One study compared 13 different drinks, including sports drinks and water, to see how well they hydrated the body (20). The scientists provided athletes with one liter of each of these fluids and collected the urine that the subjects excreted over the next few hours.

The authors of the study found that milk, orange juice and an oral rehydration solution provided the most hydration. Oral rehydration solutions are specifically formulated to cause fluid retention and contain higher amounts of sodium and potassium than normal sports drinks.

An interesting finding of this study was that no difference was observed in the hydrating abilities of water, sports drink, tea and cola. Even drinks that are commonly considered dehydrating, such as coffee and beer, hydrated the body just as well as water. Other research also suggests that coffee can keep your body hydrated, contrary to popular belief (21).

It's important to note that most beverages can contribute to your daily hydration needs and can help keep you hydrated. Now of course this doesn't mean that you should drink beer during exercise, but it does show that a wide range of drinks can ensure good hydration throughout the day.

Enjoy your drink

Another factor to consider is that the amount you drink is also related to how much you like the drink in question.

Scientific research has shown that the taste of a sports drink makes athletes drink more than if they were only given water to drink (22, 23). As a result, a drink that tastes better could be beneficial in increasing fluid consumption in athletes who are at risk of dehydration.

Summary: Although sports drinks can help you stay hydrated, many other beverages can do the same job. Water and sports drinks provide a similar level of hydration, although the taste of sports drinks may encourage some people to drink more.

Conclusion

Sports drinks are very popular among athletes and recreational athletes, but it is debatable whether they are better than plain water. The main ingredients of most of these sports drinks are water, carbohydrates and electrolytes.

Scientific research supports their benefits for athletes and those undertaking long and intense training sessions. The recommended amount varies based on the type of workout. However, most average active people do not exercise intensely or long enough to really need sports drinks.

In addition, many beverages can hydrate your body just as effectively as sports drinks - including plain water. When choosing your sports drink, you should also be aware of the calorie content.

All in all, sports drinks can be beneficial for active people and athletes, but they are not necessary for most people.

References:

Source: https://www.healthline.com/nutrition/sports-drinks#bottom-line

Jun 28, 2019

7 supplements you need for a vegan diet

A common concern with vegan diets is whether they provide the body with all the vitamins and minerals it needs. Many claim that a whole-food, plant-based diet will fully meet daily nutrient requirements. Some even recommend that vegans avoid all supplements altogether. However, while this may be well-intentioned, such advice can do more harm than good.

Here are 7 nutrients that you may need to take in the form of supplements if you are vegan.

1. vitamin B12

Foods often advertised as rich in vitamin B12include unwashed organic mushrooms grown in vitamin B12-rich soil, nori, spirulina, chlorella and yeast. Some believe that vegans who eat adequate amounts of the right plant foods need not worry about vitamin B12 deficiency. However, there is no scientific basis for this view.

Several studies have shown that although anyone can suffer from low vitamin B12 levels, vegetarians and vegans are at a higher risk of such a deficiency. This seems to be especially true for vegans who do not use supplements (1, 2, 3).

Vitamin B12 is important for many bodily processes, including protein metabolism and the formation of oxygen-carrying red blood cells. However, it also plays a crucial role in the health of the nervous system (4). Too little vitamin B12 can therefore lead to anemia and nerve damage, as well as infertility, bone disorders and heart disease (4, 5, 6).

The recommended daily intake is 2.4 mcg per day for adults, 2.6 mcg during pregnancy and 2.8 mcg during breastfeeding (4). The only scientifically proven way for vegans to reach these levels is to consume vitamin B12-fortified foods or use a vitamin B12 supplement. Vitamin B12 fortified foods usually include plant milks, soy products, breakfast cereals and yeast products.

Some plant foods appear to contain a naturally occurring form of vitamin B12, but it is still unclear whether this form is active in the human body (7, 8, 9, 10, 11, 12, 13). Furthermore, there is no scientific evidence that unwashed organic products are a reliable source of vitamin B12.

Yeast only contains vitamin B12 if it has been fortified with vitamin B12. However, vitamin B12 is sensitive to light and could be destroyed by light if the food is transported or stored in a translucent plastic bag (14).

It is also important to keep in mind that vitamin B12 is best absorbed in small doses. This means that the less often you take it, the more vitamin B12 you need. This is why vegans who are unable to achieve the recommended daily intake from vitamin B12-fortified foods should opt for a supplement that provides 25-100 mcg of cyanocobalamin daily or 2,000 mcg weekly.

Those who are critical of taking supplements prophylactically can have their vitamin B12 blood levels tested before deciding to use a supplement. However, it should be borne in mind that a high intake of seaweed, kelp, folic acid or vitamin B6 can falsely increase the markers for vitamin B12. For this reason, the physician should examine methylmalonic acid levels instead of vitamin B12 levels (15).

Interestingly, the ability to absorb vitamin B12 decreases with age. For this reason, some experts recommend that people over 51 - vegans and non-vegans - consider consuming vitamin B12-fortified foods or using a vitamin B12 supplement (16).

Summary: It is extremely important that all vegans consume enough vitamin B12. The only reliable way to achieve this is by eating vitamin B12-fortified foods or taking a vitamin B12 supplement.

2. vitamin D

Vitamin D is a fat-soluble vitamin that helps increase the absorption of calcium and phosphorus from the digestive tract (17). This vitamin also influences many other body processes and has an effect on hormone function, mood, memory and muscle regeneration (18, 19, 20, 21).

The recommended daily intake of vitamin D for children and adults is 600 IU (15 mcg) per day. Older people, as well as pregnant and breastfeeding women, should aim for 800 IU (20 mcg) per day (22). However, there is evidence that the daily requirement could be significantly higher than the current official recommendations (23).

Unfortunately, very few foods contain natural vitamin D and foods fortified with vitamin D are often considered insufficient to meet daily requirements. This may explain, at least in part, the worldwide reports of vitamin D deficiency among vegans and non-vegans (19, 24).

Apart from the small amounts of vitamin D contained in food, vitamin D can also be produced by the body itself under the influence of direct sunlight. Most people can probably produce sufficient amounts of vitamin D just by spending 15 minutes in the midday sun, although sunscreen should not be used as this almost completely inhibits vitamin D production by shielding the skin from UV rays.

However, older people, people with darker skin types, people who live in cooler climates and people who spend too little time in the sun may not be able to produce sufficient amounts of vitamin D (25, 26, 27). In addition, many dermatologists warn against sunbathing to boost vitamin D levels due to the negative effects of excessive UV radiation on the skin (28).

The best way for vegans to ensure they are getting enough vitamin D is to have their blood levels tested. Those who are unable to consume enough vitamin D-fortified foods and do not get enough sun exposure should consider taking a daily vitamin D3 supplement.

Although vitamin D2 is probably adequate for most people, some studies suggest that vitamin D3 appears to be more effective in increasing vitamin D blood levels.

Summary: Vitamin D deficiency is common among vegans and non-vegans. Vegans who are unable to maintain normal blood levels through vitamin D fortified foods and sun exposure should consider taking a vitamin D supplement.

3. long-chain omega-3 fatty acids

Omega-3 fatty acids can be divided into two categories:

Essential omega-3 fatty acids: Alpha-linolenic acid (ALA) is the only essential omega-3 fatty acid, which means you can only get it from food.
Long-chain omega-3 fatty acids: This category includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two omega-3 fatty acids are not technically considered essential as the body can produce them from ALA.

Long-chain omega-3 fatty acids play a structural role in the brain and eyes. Adequate levels also appear to be important for brain development and prevention of inflammation, depression, breast cancer and ADHD (31, 32, 33, 34, 35, 36).

Plants with a high ALA content include flaxseeds, chia seeds, walnuts, hemp seeds and soybeans. EPA and DHA are mainly found in animal products such as fatty fish and fish oil.

A sufficient intake of ALA should theoretically be enough to maintain adequate EPA and DHA levels. However, studies report that the conversion rate of ALA to EPA appears to be as low as 5%, while the conversion rate to DHA may be close to 0% (37, 38). Furthermore, studies consistently show that vegetarians and vegans have up to 50% lower blood and tissue concentrations of EPA and DHA than "omnivores" (39).

Although no official recommended daily intake exists, most health experts agree that 200 to 300 mg of a supplement containing EPA and DHA should be sufficient (39). Vegans can achieve this recommended intake by using an algae oil supplement.

Minimizing intake of omega-6 fatty acids from sources such as corn oil, soy products, sunflower oil, sesame oil and safflower oil, as well as ensuring adequate intake of ALA-rich foods, may further help to maximize EPA and DHA levels (40).

Summary: Vegans tend to have lower blood and tissue levels of long-chain omega-3 fatty acids. For this reason, they may benefit from supplementation with EPA and DHA.

4. iodine

Getting enough iodine is crucial for healthy thyroid function, which controls metabolism. Iodine deficiency during pregnancy and early childhood can lead to irreversible mental retardation (41).

In adults, insufficient iodine intake can lead to hypothyroidism. This can result in symptoms such as low energy levels, dry skin, tingling hands and feet, forgetfulness, depression and weight gain (41).

Vegans are at increased risk of iodine deficiency and studies report that vegans have up to 50% lower blood iodine levels than vegetarians (42, 43).

The recommended daily intake for adults is 150 mcg of iodine per day. Pregnant women should aim for 220 mcg per day and breastfeeding women are advised to increase their daily intake to 290 mcg of iodine per day (44).

Iodine levels in plant foods depend on the iodine content of the soil in which these foods grow. Foods that grow near the sea, for example, tend to contain higher amounts of iodine. The only foods that have consistently high iodine levels are iodized salt, seafood, seaweed and dairy products. The latter absorb iodine from the solutions used to clean cows and farm equipment.

Half a teaspoon (about 2.5 grams) of iodized salt is sufficient to meet the daily requirement of iodine. Vegans who do not wish to consume iodized salt or do not consume seaweed products several times a week should consider using an iodine supplement. Summary: Iodine plays an important role in thyroid function and metabolism. Vegans who do not consume enough iodine in the form of seaweed and iodized salt should consider using an iodine supplement.

5. iron

Iron is a nutrient used for the production of new DNA and red blood cells and is needed for the transportation of oxygen in the blood. It is also needed for energy metabolism (45). Too little iron can lead to anemia and symptoms such as fatigue and reduced immune function.

The recommended daily intake is 8 mg of iron per day for men and postmenopausal women. For pre-menopausal women, the recommended intake is 18 mg per day and pregnant women should aim for 27 mg per day (46).

Iron comes in two different forms: Heme iron and non-heme iron. Heme iron is only found in animal products, while non-heme iron is found in plants (45). As heme iron is better absorbed by the body than non-heme iron, vegans are often advised to consume 1.8 times the officially recommended amount of iron. However, further studies are needed to determine whether such high amounts are really necessary (47).

Vegans with low iron intakes should aim to consume more iron-rich foods such as cruciferous vegetables, beans, peas, dried fruits, nuts and seeds. Iron-fortified foods such as cereals, iron-fortified bread and some plant milks may also be beneficial in this regard (24, 48).

Using cast iron pots for cooking, avoiding tea and coffee with meals and combining iron-rich foods with a source of vitamin C may also help to increase iron absorption.

The best way to determine if iron supplements are necessary is to have your blood hemoglobin and ferritin levels tested by a doctor. Taking iron supplements unnecessarily can do more harm than good and in extreme cases can cause serious damage to health, so it is best to supplement iron only when it is really necessary (50).

Summary: Vegans who do not get enough iron from their diet should consider iron-fortified foods or supplements. However, excessive iron levels can be harmful and iron supplements are not recommended for everyone.

6. calcium

Calcium is a mineral that is needed for bones and teeth. It also plays a role in muscle function, nerve signaling and heart health. The recommended daily intake is 1,000 mg for most adults and increases to 1,200 mg from the age of 50 (51).

Plant sources of calcium include bok choy, cabbage, watercress, broccoli, chickpeas, calcium-fortified tofu, and calcium-fortified plant milks or juices.

Studies tend to show that most vegans do not consume enough calcium (52, 53). A common comment in the vegan community is that vegans have lower calcium requirements than non-vegans because they do not need this mineral to compensate for the hyperacidity that comes from a diet rich in meat. However, further research is needed to assess how a meat-free diet affects calcium requirements.

However, there is evidence that vegans who consume less than 525 mg of calcium per day tend to have an increased risk of bone fractures (53). For this reason, vegans are advised to aim for the officially recommended calcium intake and ensure that they consume at least 525 mg of calcium per day. If this is not possible through diet alone or calcium-fortified foods, calcium supplements should be used.

Summary: Vegans who do not get enough calcium from their diet should consider using a calcium supplement. This is especially important if daily calcium intake is below 525 mg per day.

7. zinc

Zinc is a mineral that is essential for metabolism, immune function and repair of the body's cells. Inadequate zinc intake can lead to developmental problems, hair loss, diarrhea and delayed wound healing.

The officially recommended daily intake is 8 to 9 mg per day, rising to 11 to 12 mg per day for pregnant women and 12 to 13 mg per day for breastfeeding women (54). Only a few plant foods contain zinc and, in addition, zinc intake from certain plant foods is limited by their phytate content. For this reason, vegetarians and vegans should aim for 1.5 times the officially recommended zinc intake (54).

Although not all vegans have low zinc levels, a review that looked at 26 studies concluded that vegetarians - and vegans in particular - have lower zinc intakes and slightly lower zinc blood levels than non-vegetarians (55).

To maximize your zinc intake, you should eat a variety of zinc-rich foods throughout the day. This includes whole grains, wheat germ, tofu, bread made from sprouted grains, legumes, nuts and seeds. Soaking nuts, seeds and legumes overnight, consuming adequate amounts of protein and eating fermented foods such as tempeh and miso appear to increase zinc absorption (56).

Vegans who are concerned about their zinc intake or who are experiencing symptoms of zinc deficiency may consider taking a zinc supplement that provides 50 to 100% of the daily requirement of zinc.

Summary: Vegans who are unable to meet their daily zinc requirements should first focus on adding zinc-rich foods to their diet. Those with low zinc blood levels should also consider using a zinc supplement.

Conclusion

A well-planned vegan diet can meet the need for all essential nutrients. At the same time, it can be difficult to consume adequate amounts of certain nutrients solely through diet and fortified foods. This is especially true for vitamin B12, vitamin D and long-chain omega-3 fatty acids.

All vegans who are unable to meet their requirements for these nutrients through diet alone should seriously consider the use of appropriate supplements. Of course, it is always best to talk to your doctor before starting any supplement program.

References:

Source: https://www.healthline.com/nutrition/7-supplements-for-vegans#section8

Jun 27, 2019

23 studies on low-carb and low-fat diets part 2

After the first part of this article looked at the first 15 studies on the subject of low-carb vs. low-fat diets, this second part will take a look at the remaining 8 studies on the subject. This is followed by a summary and evaluation of the study results.

16 Shai I, et al. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. New England Journal of Medicine, 2008.

Details: 322 obese subjects were randomly assigned to one of three groups following a low-carbohydrate diet, a reduced-calorie low-fat diet, or a reduced-calorie Mediterranean diet. The duration of the study was 2 years.

Weight loss: The low-carbohydrate group lost 4.7 kg, the low-fat group lost 2.9 kg and the group following the Mediterranean diet lost 4.4 kg.

Conclusion: The low-carbohydrate group lost more weight than the low-fat group and also showed greater improvements in HDL cholesterol levels and triglyceride levels.

17 Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. American Journal of Clinical Nutrition, 2008.

Details: 107 subjects with abdominal obesity were randomly assigned to a low-carbohydrate diet group or a low-fat diet group. The duration of the study was 8 weeks.

Weight loss: The low-carbohydrate group lost 7.9% of their body weight, while the low-fat group lost 6.5% of their body weight.

Conclusion: The low-carbohydrate group lost more weight. No differences in endothelial function or blood flow were observed between the groups, and no differences in common risk factors were observed between the groups.

18 Tay J, et al. Metabolic effects of weight loss on a very-low-carbohydrate diet compared with an isocaloric high-carbohydrate diet in abdominally obese subjects. Journal of The American College of Cardiology, 2008.

Details: 88 subjects with abdominal obesity were randomly assigned to a very low-carbohydrate diet group or a low-fat diet group. The duration of the study was 24 weeks. Both diets were calorie-restricted.

Weight loss: The low-carbohydrate group lost an average of 11.9 kg, while the low-fat group lost 10.1 kg. However, the difference was not statistically significant.

Conclusion: The low-carbohydrate group lost more weight. Triglycerides, HDL cholesterol, C-reactive protein, insulin, insulin sensitivity and blood pressure improved in both groups. Total and LDL cholesterol improved only in the low-fat group.

19 Volek JS, et al. Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids, 2009.

Details: 40 subjects with increased risk factors for cardiovascular disease were randomly assigned to a low-carbohydrate diet group or a low-fat diet group. The duration of the study was 12 weeks. Both diets were calorie-restricted.

Weight loss: The low-carbohydrate group lost 10.1 kg, while the low-fat group lost 5.2 kg.

Conclusion: The low-carbohydrate group lost almost twice as much weight as the low-fat group, even though both groups consumed the same amount of calories.

This study is particularly interesting because the calorie intake was the same in both groups and so-called "advanced" lipid markers were measured. Several things are worth mentioning:

Triglyceride levels decreased by 107 mg/dL in the low-carb group, but only 36 mg/dL in the low-fat group.
HDL cholesterol levels increased by 4 mg/dL in the low-carbohydrate group, while they decreased by 1 mg/dL in the low-fat group.
Apolipoprotein B levels decreased by 11 points in the low-carbohydrate group, but only by 2 points in the low-fat group.
LDL particle size increased in the low-carbohydrate group, while it remained the same in the low-fat group. In the low-carbohydrate group, LDL particle size partially shifted from small to large (good), while in the low-fat diet there was a partial shift from large to small (bad).

20 Brinkworth GD, et al. Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 months.American Journal of Clinical Nutrition, 2009.

Details: 118 subjects with abdominal obesity were randomly assigned to a low-carbohydrate diet group or a low-fat diet group. The duration of the study was 1 year. Both diets were calorie-restricted.

Weight loss: The low-carbohydrate group lost 14.5 kg, while the low-fat group lost 11.5 kg. However, the difference was not statistically significant.

Conclusion: A greater reduction in triglyceride levels and a greater increase in both HDL and LDL cholesterol levels was observed in the low-carbohydrate group than in the low-fat group.

21 Hernandez, et al. Lack of suppression of circulating free fatty acids and hypercholesterolemia during weight loss on a high-fat, low-carbohydrate diet. American Journal of Clinical Nutrition, 2010.

Details: 32 obese subjects were randomly assigned to a low-carbohydrate diet group or a low-calorie, low-fat diet group. The duration of the study was 6 weeks.

Weight loss: The low-carbohydrate group lost 6.2 kg, while the low-fat group lost 6.0 kg. The difference was not statistically significant.

Conclusion: The low-carbohydrate group showed a greater reduction in triglyceride levels (43.6 mg/dL) than the low-fat group (26.9 mg/dL). LDL and HDL cholesterol levels decreased only in the low-fat group.

22 Krebs NF, et al. Efficacy and safety of a high protein, low carbohydrate diet for weight loss in severely obese adolescents. Journal of Pediatrics, 2010.

Details: 46 subjects were randomly assigned to a low-carbohydrate diet group or a low-fat diet group. The duration of the study was 36 weeks. Both diets were calorie-restricted.

Weight loss: The low-carbohydrate group lost more weight and also showed a greater reduction in BMI than the low-fat group.

Conclusion: The low-carbohydrate group showed a greater reduction in BMI. Different biomarkers improved in both groups, with no significant differences between the groups.

23 Guldbrand, et al. In type 2 diabetes, randomization to advice to follow a low-carbohydrate diet transiently improves glycaemic control compared with advice to follow a low-fat diet producing a similar weight loss.Diabetologia, 2012.

Details: 61 subjects with type 2 diabetes were randomly assigned to a group that followed a low-carbohydrate diet or a group that followed a low-fat diet. The duration of the study was 2 years. Both diets were calorie-restricted.

Weight loss: The low-carbohydrate group lost 3.1 kg, while the low-fat group lost 3.6 kg. The difference was not statistically significant.

Conclusion: There was no significant difference in weight loss between the groups. A significant improvement in glycemic control was observed in the low-carbohydrate group after 6 months, but dietary adherence was poor and this effect disappeared after 24 months at the end of the study as subjects had increased their carbohydrate intake.

The analysis of the study results

In this section, after a detailed review of the individual studies, we will attempt to summarize and evaluate the results of these studies.

Weight loss

Here is a graph showing the difference in weight loss between the studies we looked at. 21 out of 23 studies included data on weight loss.

In the majority of studies, a statistically significant difference in weight loss was observed (always in favor of the low-carbohydrate diet). There are also numerous other factors that are worth mentioning:

The low-carbohydrate groups often lost 2-3 times as much weight as the low-fat groups. In some cases there was no significant difference.
In most cases, calorie intake was reduced in the low-fat group, while the low-carbohydrate groups could eat as much as they wanted.
When calorie intake was restricted in both groups, the low-carbohydrate dieters continued to lose more weight, although the difference was not always statistically significant.
There was only one study in which the low-fat group lost more weight, although the difference was small (0.5 kg) and not statistically significant.
In several of the studies, weight loss was highest at the beginning of the study. Then the subjects began to gain weight again as they neglected their diet.
When the scientists looked directly at abdominal fat (the unhealthy visceral fat), low-carbohydrate diets had a clear advantage.

Two of the main reasons that low-carb diets are so effective are the high protein content and the appetite-suppressing effects of this diet. This automatically leads to a reduction in calorie intake.

LDL cholesterol

Despite the concerns that many people express, low carbohydrate diets generally do not increase total cholesterol and LDL cholesterol levels.

Low-fat diets can lower total cholesterol and LDL cholesterol levels, but this effect is usually only temporary. After 6 to 12 months, the differences are no longer statistically significant.

There are also some anecdotal reports from physicians treating patients on low-carbohydrate diets that these diets can lead to increases in LDL cholesterol levels and some other advanced lipid markers in a small percentage of patients.

However, no such adverse effect was observed in any of the studies reviewed above. The few studies that looked at advanced lipid markers only showed improvements.

HDL cholesterol

One of the best ways to increase levels of the "good" HDL cholesterol is to eat more fat. For this reason, it is not surprising to see that low-carbohydrate diets (which are richer in fat) increase HDL cholesterol levels more than low-fat diets.

Higher HDL cholesterol levels correlate with better metabolic health and a lower risk of cardiovascular disease. Low HDL cholesterol levels, on the other hand, are one of the key symptoms of metabolic syndrome.

18 of the 23 studies reported changes in HDL cholesterol levels:

As can be seen, low-carbohydrate diets generally increase HDL cholesterol levels, whereas these hardly change and in some cases even decrease with low-fat diets.

Triglycerides

Triglyceride levels are an important risk factor for cardiovascular health and are another key symptom of metabolic syndrome.

The best way to lower triglyceride levels is to eat less carbohydrates - and especially less sugar.

19 of the 23 studies reviewed reported changes in blood triglyceride levels.

It is clear that both low-carbohydrate and low-fat diets lead to a reduction in triglyceride levels, but this effect was much stronger in the low-carbohydrate groups.

Blood sugar, insulin levels and type 2 diabetes

In non-diabetics, blood glucose and insulin levels improved with both low-carbohydrate and low-fat diets and the difference between the groups was usually small.

3 studies compared low-carbohydrate and low-fat diets in subjects with type 2 diabetes.

In only one of these studies was adherence to the dietary guidelines good and a sufficient reduction in carbohydrate intake was achieved. This led to numerous improvements and a drastic reduction in the HbA1c value, which is an important marker for blood glucose levels.

In this study, 90% of the subjects in the low-carbohydrate group managed to reduce or eliminate their diabetes medication. In the other two studies, the differences were small or non-existent, as adherence was poor and subjects ended up consuming about 30% of their calories in the form of carbohydrates.

Blood pressure

When blood pressure was measured, it tended to drop on both the low-carb and low-fat diets.

How many people stuck with it to the end?

A common problem with weight loss studies is that many people drop out of the diet and drop out of the study before the study is finished.

I did an analysis of the percentages of subjects who completed the study in each group. 19 out of 23 of the studies I looked at reported this:

The average percentage of subjects who persisted to the end of the study was as follows:

Average for the low-carbohydrate groups: 79.51%
Average for the low-fat groups: 77.72%

There were no major differences here, but it is also clear from these studies that it is no more difficult to stick to low-carbohydrate diets than it is to stick to other diets. The reason for this could be related to the fact that low-carb diets seem to reduce hunger and that participants are allowed to eat until they are full.

This is an important point as low-fat diets usually involve calorie restriction and require people to weigh their food and count calories. In addition, people usually lose more weight during low-carb diets, which may increase motivation to continue the diet.

Are there any unwanted side effects?

Despite the concerns expressed by many health experts in the past, none of the studies reported any serious side effects that could be attributed to any of the diets used.

All in all, low carbohydrate diets were well tolerated and had an excellent safety profile.

It's time to retire low-fat diets

It's important to keep in mind that all of the studies we looked at were randomized controlled trials - the gold standard of science. All of these studies were published in reputable, peer-reviewed medical journals.

These studies are scientific proof that low-carb diets are much more effective than the low-fat diets that are still recommended around the world.

It's time to retire this low-fat fad!

Source: https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets#section9

Jun 25, 2019

The "carnivore diet" aka carnivore diet? What do scientific studies say about this topic?

Having looked at what the carnivore diet is in the first two parts of this article series and begun to examine the extent to which the claimed benefits of this diet are factual, in this third part of this article series we will look at the alleged positive effects of the carnivore diet on testosterone levels and take a closer look at the issue of nutrient deficiencies before coming to a final assessment of this nutritional approach.

Testosterone

People who follow the Carnivore Diet and other high-fat diets often claim that these diets can increase testosterone levels, which in return can lead to a number of benefits ranging from fat loss to muscle gain, increased libido, more energy and stamina and more.

There is some truth in this statement.

Eating more dietary fat can indeed increase testosterone levels - but not as significantly as many followers of high-fat diets would have you believe.

In other words, even though a high-fat diet can increase your hormone production, it's not enough to help you burn fat, build muscle faster or become a male sex god.

To understand why this is the case, let's look at a frequently cited study on this topic conducted by scientists at the National Cancer Institute (57).

The scientists divided 43 men between the ages of 19 and 56 into two groups:

Group one followed a diet that provided 41% of calories in the form of fat, with most of the fat coming from saturated sources.
Group two followed a diet that provided 19% of calories in the form of fat, with most of the fat coming from polyunsaturated sources (polyunsaturated fats such as canola oil are liquid at room temperature).

Both groups consumed the same amount of calories, the same amount of protein and more or less the same types of food, and all meals were provided by the scientists to ensure exact adherence to the dietary guidelines.

After 10 weeks, the scientists found that group one - which consumed more than twice as much fat as group two - had 13% higher testosterone levels than group two.

Another study conducted by scientists at the National Public Health Institute of Finland showed similar results (58).

However, even though a 13% increase looks good on paper, scientific research clearly shows that this is not nearly enough to cause significant changes in terms of fat loss, muscle gain or overall health and well-being.

For example, it is known that training with weights can increase post-workout testosterone levels by up to 15% (59).

But does this lead to greater muscle gains and increased fat loss?

Scientists at McMaster University investigated this relationship in a study conducted with young men experienced in weight training who completed 5 weight training sessions per week and followed a standard "bodybuilding diet" as part of the study (60).

After 12 weeks, the scientists found that training-induced increases in anabolic hormone levels had no effect on muscle growth or strength gains. The magnitude of the hormonal response varied greatly between subjects, but there were no significant changes in muscle and strength gains.

Another notable study was conducted by researchers at Charles R. Drew University of Medicine and Science (61). This study involved manipulating the testosterone levels of 61 young healthy men using a combination of testosterone and drugs that suppress natural testosterone production.

After 20 weeks, the scientists found a dose-dependent relationship between testosterone levels and leg strength (higher levels meant more strength), but the effects were not significant until testosterone levels exceeded the upper limit of the natural range by 20 to 30% (about 1,200 ng/dL).

And to put this in perspective, here's an excerpt from steroid research. Scientists at Maastricht University published a comprehensive study review on the topic in 2004 and found the following (61):

Muscle gains in people who train with weights and use steroids range from 4.5 to 11 pounds within a short period of time (less than 10 weeks).
The largest amount of muscle gain was 15.5 pounds within 6 weeks

Compare this to the amount of muscle you can build naturally and you'll understand what I'm getting at:

Even if you extremely increase your hormone levels with steroids, it doesn't necessarily mean you'll build shocking amounts of muscle mass. And if this is the case even with the extreme hormone levels that come from using artificial hormones, what does this tell us about minor fluctuations that occur within the normal range?

These minor changes will not make much difference unless they are from the absolute lowest to the highest of the normal range - which would not be achievable through a change in diet.

This is the reason why I recommend a high protein, high carbohydrate diet with moderate fat consumption for muscle building. This diet will allow you to reap the significant muscle building benefits of protein and carbohydrates rather than chasing negligible changes in hormone levels through extreme dietary changes.

The bottom line is that the Carnivore Diet will not make your testosterone levels skyrocket, nor will it help you build more muscle or improve your libido, energy or mood.

Nutrient deficiencies

You've probably heard that a healthy diet is a balanced diet.

Different foods contain different amounts of vitamins and minerals. By eating many different foods and food groups, you can therefore ensure that you get enough of everything your body needs.

That's why one of the first things many people ask about the Carnivore Diet is: "How do I get all the nutrients I need from steak and hamburgers?"

Well, meat is a very nutritious food, but it also contains very low amounts of several important vitamins like vitamin C and it's also low in fiber.

Vitamin C is important because it is involved in many different functions in the body, which include wound healing, immune function, iron absorption and protecting cells from oxidative damage.

If you take very little vitamin C (less than 10 mg per day) for long enough, you can develop scurvy, which can cause inflammation of the gums and tooth loss, fatigue, skin ulcers, joint pain and ultimately death.

Fiber is also important as it is responsible for maintaining regular digestion, regulating cholesterol levels and good digestive health.

The Carnivore Diet provides very little of either, so how can it be considered healthy?

Let's start with vitamin C.

The recommended daily intake of vitamin C for the average adult male is 90 mg and 75 mg for women. Most meats including chicken, turkey, beef, lamb and pork contain little or no vitamin C. The exception is offal such as liver, heart and kidneys, which contain traces of vitamin C.

Beef liver, for example, contains 1 mg of vitamin C per 100 grams, lamb liver contains 4 mg and chicken liver 18 mg. So if you were to try to cover your entire vitamin C requirement with chicken liver alone, you would have to eat over a pound a day. (Which, by the way, is likely to be problematic due to the high content of vitamin A, which accumulates in the body and is toxic in high quantities).

In comparison, oranges contain 53 mg of vitamin C per 100 grams - more than half the daily requirement.

How are you supposed to get enough vitamin C without eating plants?

The standard answer from followers of the carnivore diet is that you don't need much vitamin C to stay healthy if you don't eat carbohydrates.

This is exactly what Dr. Shawn Baker said in the interview with Joe Rogan mentioned above, and he gave two reasons for this. Remember the glucose and vitamin C transporter story we looked at earlier?

Well, Baker argues that because vitamin and glucose compete for the same transporter (which in reality they don't) and because low carbohydrate diets generally result in lower insulin levels (63), a reduced carbohydrate intake reduces the need for vitamin C because the body is better able to absorb what it gets. As a result, higher carbohydrate intake is said to increase vitamin C requirements.

This may sound quite scientific, but as I have already pointed out, this is completely wrong (64). Vitamin C can enter cells through transporters that are not affected by glucose (SVCT1 and SVCT2), and therefore your body has no problem absorbing vitamin C regardless of carbohydrate intake.

Baker and others also argue that the recommended daily requirements for vitamin C, manganese and other nutrients are based on research conducted with people who eat large amounts of carbohydrates and therefore do not apply to people who do not eat carbohydrates.

There is, of course, no scientific data to support this theory.

As far as we know, eating fewer carbohydrates does not fundamentally and dramatically change the body's nutritional needs and to assume otherwise is not only speculative but also potentially dangerous.

And this is especially true for the carnivore diet, which is extremely restrictive.

Although we don't know how this style of diet plan will pan out nutritionally, we can venture a rough estimate with the help of a study conducted by scientists at the Department of Nutritional Research and Education that looked at the nutrient density of popular weight loss diets (Atkins Diet, South Beach Diet, Dash Diet and Best Life Diet) (65).

The researchers added up the average amounts of calories and micronutrients consumed over three days on each of these diets and compared these values with the recommended daily intake of each of these micronutrients.

They found that, on average, the four diets only provided adequate amounts of 12 of the 27 micronutrients considered. They also estimated that you would need to eat 3,475 kcal per day to consume adequate amounts of all 27 micronutrients.

I can imagine how much meat, fish and eggs you would have to eat every day to ensure adequate nutrient intake.

"If what you say is true," an enthusiastic carnivore devotee might say, "then why don't you see many carnivore devotees suffering from scurvy?"

That's a good question, and there's a simple answer: The body can live for months with a very low vitamin C intake before it starts to fall apart, and as long as you consume at least 10 mg of vitamin C per day, it's unlikely you'll develop serious problems. In one documented case, it took eight months without vitamin C for scurvy to develop (66).

Of course, this does not mean that so little vitamin C is optimal and such a low intake may well have negative effects in the long term (67).

We should also not ignore the likely possibility that people are secretly cheating on their carnivore diet. This means that even if they claim to eat only animal products, they occasionally eat some fruit, vegetables or meals that contain plant foods.

Let's be realistic: most people cheat on their diets and scientific research shows that the more restrictive a diet is, the more likely this is to be the case (68, 69)

It wouldn't take much plant-based food to make a big difference either. Assuming you don't get any vitamin C from the produce you eat, eating two oranges a week would be enough to prevent scurvy in most people.

So when you consider the fact that humans don't need much vitamin C to prevent scurvy, that animal foods provide small amounts of vitamin C, and that some people may eat an orange or two here and there (or other vitamin C-rich foods like broccoli, peppers and strawberries), it's not surprising that people are able to follow the Carnivore Diet for an extended period of time without falling apart.

Not dying of a third world disease should not be the goal of your diet or lifestyle. Living a long, healthy and vital life - thriving rather than simply surviving - should be the goal.

The story is similar with fiber.

Humans don't need fiber to survive, which means you could theoretically go without fiber for the rest of your life. However, there is also growing evidence that your life is likely to be shorter and more painful if you do go without fiber.

Studies conducted by scientists at various leading universities (70 - 74) and many other studies conducted around the world have shown, for example, that eating more fiber helps to reduce the risk of cancer, heart disease, metabolic syndrome, type 2 diabetes and diverticulitis - to name just a few.

The bottom line is that while it's possible to follow the carnivore diet without real, life-threatening nutrient deficiencies, there's a good chance you'd be healthier if you also ate plants.

The bottom line on the carnivore diet

The carnivore diet involves eating nothing but animal products (mainly meat), water and salt.

As you may have guessed correctly at the beginning, this hyperrestrictive approach can help people lose weight (by naturally reducing calorie intake) and is a good first step towards an elimination diet - but that's where the benefits end.

The potential downsides are as follows:

This diet is likely to increase the risk of heart disease.
There is little evidence that this approach reduces inflammation and alleviates inflammation-related disease or dysfunction.
Eating more fat - as is the case with the carnivore diet - will likely increase your testosterone levels, but not enough to have a significant impact on muscle gain, fat loss, libido or anything else.
By eating only animal products, you will also be consuming significantly less than the recommended amounts of vitamin C and fiber, which can greatly reduce the risk of many different ailments.

In the final analysis, the Carnivore Diet is nothing more than a more extreme version of every other low-carb diet out there.

Like most fad diets, the Carnivore Diet has become popular through media exposure of its advocates rather than scientific research. And now it's running its course and securing its share of attention and money.

However, you should know that unless you are suffering from serious digestive issues and need to follow an elimination diet, the Carnivore Diet has nothing to offer.

If all you want is to lose fat, build muscle, get healthier and enjoy your diet, then you're better off following a more flexible approach to dieting.

References:

https://www.muscleforlife.com/carnivore-diet/

From: Michael Matthews

Jun 24, 2019

The MCT oil basics An overview of medium-chain triglycerides

Interest in medium-chain triglycerides (MCTs) has increased rapidly over the last few years. This is at least partly due to the numerous publications on the benefits of coconut oil, which is a rich source of MCTS.

Many proponents of MCTs report that MCTs can aid weight loss. In addition to this, MCTs have become a popular supplement for bodybuilders and other athletes.

This article will take a look at everything you need to know about MCTs and their benefits.

What are medium-chain triglycerides (MCTs)?

The abbreviation MCT stands for medium-chain triglycerides, which are a form of fat found in foods such as coconut oil. These fats are metabolized differently in the body than the long-chain triglycerides found in most other foods. MCT oil is a supplement that contains this special form of fat and is said to have many health benefits.

Triglycerides is nothing more than a technical term for fat. Triglycerides serve two primary purposes in the body - they are transported into the cells where they are burned to provide the body with energy, or they are stored as an energy reserve in the form of body fat.

Triglycerides get their name from their chemical structure and the length of their fatty acid chains. All triglycerides consist of a glycerol molecule to which three fatty acids are attached. Most of the fats contained in food consist of long-chain fatty acids, which comprise 13 to 22 carbon atoms. Short-chain fatty acids, on the other hand, consist of less than 6 carbon atoms.

In the middle between short-chain and long-chain fatty acids are the medium-chain fatty acids contained in MCTs, which consist of 6 to 12 carbon atoms.

These are the primary medium-chain fatty acids:

C6: Caproic acid or hexanoic acid
C8: caprylic acid or octanoic acid
C10: Capric acid or decanoic acid
C12: lauric acid or dodecanoic acid

Some experts argue that C6, C8 and C10, which are also known as capra fatty acids, reflect the definition of MCTs more accurately than C12 (lauric acid) (1).

Summary: Medium-chain triglycerides (MCTs) are types of fatty acids that contain 6 to 12 carbon atoms. These include caproic acid (C6), caprylic acid (C8), capric acid (C10) and lauric acid (C12)

Medium-chain triglycerides are metabolized differently

Due to the shorter length of their fatty acids, MCTs are quickly broken down and absorbed by the body. Unlike longer-chain fatty acids, MCTs enter the liver directly. There they can be used as an immediate energy source or converted into ketones, which are substances produced when the liver breaks down large amounts of fat.

Ketones, unlike regular fatty acids, can cross the blood-brain barrier to the brain and serve as an alternative energy source for the brain, which normally uses glucose for energy.

MCTs have the advantage that they can be converted into energy by the body more efficiently than regular fats and are therefore less likely to be stored as body fat.

Summary: Due to their shorter fatty acid length, MCTs are broken down and absorbed more quickly by the body. This makes them a readily available source of energy that is less likely to be stored as fat.

Sources of medium chain triglycerides

There are two different ways to increase the amount of MCTs in your diet: by eating whole foods that contain MCTs or by using supplements such as MCT oil.

Wholesome foods that contain MCTs

The following foods are the richest sources of medium-chain triglycerides and the percentage indicates the proportion of fatty acids they contain that are MCTs (2):

Coconut oil: > 60%
Palm kernel oil: > 50%
Dairy products: 10 to 12%

Even if foods are rich in MCTs, the composition of the MCTs varies. Coconut oil, for example, contains all four types of MCTs and a small amount of long-chain triglycerides. The largest quantity of these MCTs consists of lauric acid (C12), while the capra fatty acids (C6, C8 and C10) are only present in smaller quantities. In fact, coconut oil consists of about 50% lauric acid (C12), making it one of the best natural sources of this fatty acid.

Compared to coconut oil, dairy products tend to have a higher proportion of capra fatty acids (C6, C8 and C10) and a lower proportion of lauric acid (C12). In milk, capra fatty acids make up about 4 to 12% of all fatty acids, while lauric acid (C12) makes up about 2 to 5% (3).

Summary: Food sources of MCTs include coconut oil, palm kernel oil and dairy products, although the MCT composition varies.

MCT oil

MCT oil is a highly concentrated source of medium-chain triglycerides. It is produced using a process known as fractionation. This process involves extracting and isolating MCTs from coconut oil or palm kernel oil.

MCT oils generally contain either 100% caprylic acid (C8), 100% capric acid (C10) or a combination of these two fatty acids. Caproic acid (C6) is usually not included due to its unpleasant taste and odor and lauric acid is often completely absent or only present in small amounts (4).

Considering that lauric acid is the main component of coconut oil, one should be wary of manufacturers selling MCT oil as liquid coconut oil, as this label is misleading. Many people argue about whether lauric acid increases or decreases the quality of MCT oils.

Many manufacturers market MCT oil as better than coconut oil because it is believed that caprylic acid (C89 and capric acid (C10) can be absorbed and processed by the body for energy faster than lauric acid (C12).

Since C13 is a long-chain fatty acid and lauric acid (C12) has a similar structure, some experts argue that lauric acid should behave more like a long-chain fatty acid, which would make it less valuable.

Although there is evidence that lauric acid is absorbed faster by the body than long-chain fatty acids, one study suggests that lengthening the carbon chain of fatty acids can slow their diffusion rate by a hundredfold (5, 6, 7), and for this reason lauric acid may be a slightly less efficient route to energy supply compared to other medium-chain triglycerides.

Regardless of this, lauric acid has its own unique health benefits. For example, lauric acid has significantly stronger antimicrobial properties than caprylic acid (C8) and capric acid (C10), meaning it can help kill harmful bacteria and viruses to a greater extent (8, 9).

Summary: MCT oil is an easy way to consume high concentrations of certain MCTs. It usually contains C8, C10 or a combination of these two fatty acids.

Which source of MCTs should I choose?

The best source of MCTs depends on your goals and the amount of medium-chain triglycerides you want to consume. It is not clear what amount of MCTs is needed to reap potential benefits. The amounts used in studies range from 5 to 7 grams of MCTs per day.

If your goal is to achieve or maintain overall good health, then using coconut oil or palm kernel oil for cooking and frying is probably sufficient. However, if you want to use higher doses, then MCT oil may be a better choice.

One of the advantages of MCT oil is that it is virtually odorless and tasteless. You can therefore consume it straight from the bottle or add it to drinks or food.

MCTs could support weight loss in several ways

There are a number of ways in which MCTs could help with weight loss: - Lower energy density: MCTs provide about 10% fewer calories than long-chain fatty acids, or 8.4 kcal per gram of MCTs vs. 9.2 kcal per gram of long-chain fatty acids (10).

Increased satiety: A study comparing long-chain fats and MCTs concluded that MCTs resulted in greater increases in peptides YY and leptin levels, which are both hormones that help reduce appetite and increase satiety (11).
Fat storage: Considering that MCTs are absorbed and utilized faster compared to long-chain fats, they are less likely to be stored as body fat (10).
Calories burned: Studies conducted with animals and humans show that MCTs (primarily C8 and C10) may increase the body's ability to burn fat and calories (12, 13, 14, 15, 16, 17, 18).
Increased fat loss: One study concluded that a diet rich in MCTs caused greater fat burning and fat loss than a diet richer in long-chain fats. However, these effects may disappear after 2 to 3 weeks as the body adapts (18).
Low-carbohydrate diets: Very low-carbohydrate or ketogenic diets and diets are an effective way to lose weight. Considering that MCTs produce ketones, supplementing your diet with MCTs could increase the amount of carbohydrates you can eat while remaining in a state of ketosis.

Summary: MCTs could support weight loss via reduced calorie intake, increased satiety, reduced fat storage, increased burning of calories and an increase in the amount of ketones in low-carb diets.

Do MCTs actually cause weight loss?

Although many studies have found positive effects of MCTs on weight loss, other studies have found no such effects (19).

In a review of 14 studies, 7 evaluated satiety, 8 measured weight loss and 6 examined the amount of calories burned. Only one of these studies observed an increase in satiety, while 6 studies observed a reduction in weight and 4 an increase in calories burned (20).

In another review, which looked at 12 studies conducted with animals, 7 studies reported a reduction in weight gain, while 5 observed no difference. In terms of food intake, 4 observed a reduction, 1 an increase and 7 no difference (21).

In addition, the amount of weight loss was very small. One review of 13 studies concluded that the average amount of weight lost on a diet rich in MCTs compared to a diet rich in long-chain fats was only in the range of 0.5 kilos over 3 weeks (19).

Another study found that a diet rich in MCTs resulted in 0.9 kilograms more weight loss over 12 weeks than a diet rich in long-chain fatty acids (22).

Further high-quality studies are needed to determine how effective MCTs are for weight loss and what amounts of MCTs are needed to reap potential benefits.

Summary: A diet rich in medium-chain triglycerides may support weight loss, although the effects are quite modest.

Evidence for performance-enhancing effects of MCTs is weak

MCTs are believed to increase energy levels during high-intensity exercise and could serve as an alternative energy source that protects muscle glycogen reserves. This could have a positive impact on endurance performance and provide benefits for athletes following a low-carbohydrate diet.

A study conducted on animals found that mice fed a diet rich in MCTs performed better in a swimming test than mice fed a diet rich in long-chain fatty acids (23).

In addition, another study showed that eating a diet containing MCTs instead of long-chain fatty acids resulted in increased endurance of recreational athletes during high-intensity exercise after 2 weeks (24).

However, while this evidence may seem positive, there are not enough studies to confirm these benefits and the overall link is weak (25).

Summary: The link between MCTs and increased exercise performance is weak and more studies are needed to confirm such claims.

Other potential health benefits of MCTs

The use of medium-chain triglycerides and MCT oil has been associated with several other health benefits.

Cholesterol

MCTs have been linked to lower cholesterol levels in studies conducted in animals and humans. For example, calves fed milk rich in MCTs had lower cholesterol levels than calves fed milk rich in long-chain fats (26).

Several studies conducted with rats have linked coconut oil to improved cholesterol levels and higher levels of antioxidant vitamins (27, 28).

A study of 40 women found that consumption of coconut oil in combination with a low-calorie diet lowered levels of bad LDL cholesterol and increased levels of good HDL cholesterol compared to consumption of soybean oil (29).

Improvements in cholesterol levels and antioxidant levels may lead to a long-term reduction in the risk of heart disease. However, it is important to note that some older studies reported that MCT supplements had no or even negative effects on cholesterol levels (30, 31).

One study conducted on 14 healthy men reported that MCT supplements negatively affected cholesterol levels and increased both LDL cholesterol and total cholesterol levels (31).

Summary: MCT-rich foods such as coconut oil may have positive effects on cholesterol levels, although the study evidence is mixed.

Diabetes

MCTs could help to lower blood sugar levels. In one study, MCT-rich diets improved insulin sensitivity in adults with type 2 diabetes (32).

Another study conducted with 40 overweight individuals suffering from type 2 diabetes found that supplementation with MCTs improved diabetes risk factors. It also reduced body weight, waist circumference and insulin resistance (33).

However, the evidence for beneficial effects of medium-chain triglycerides on diabetes is limited and further research is needed to determine the full effects. Summary: MCTs may help lower blood glucose levels by reducing existing insulin resistance. However, further research is needed to confirm these benefits.

Brain function

MCTs produce ketones, which act as an alternative energy source for the brain and may improve brain function. Recently, there has been increased interest in the use of MCTs to treat and prevent brain diseases such as Alzheimer's and dementia (34).

One study found that MCTs improved learning, memory and information processing in the brains of people suffering from mild to moderate forms of Alzheimer's disease. However, MCTs were only effective in this regard in people who did not have the APOE4 gene variant (35).

All in all, the data are limited to short-term studies with small groups of subjects, which means that further research is needed.

Summary: MCTs may improve brain function in people with Alzheimer's disease who have a certain genetic predisposition, but more research is needed to confirm this.

Other conditions

Because MCTs are an easily absorbed and digestible source of energy, they have been used for years to treat malnutrition and conditions that interfere with nutrient absorption.

Conditions where patients could benefit from MCTs include diarrhea, fatty stools and liver disease. Patients who have undergone gastric or intestinal surgery may also benefit from MCTs.

There is also evidence to support the use of MCTs in ketogenic diets for the treatment of epilepsy.

treatment of epilepsy (36). In these diets, the use of MCTs allows children suffering from seizures to consume more carbohydrates than during a classic ketogenic diet (37).

Dosage, safety and side effects of MCTs

MCT oil appears to be safe and harmless for most people. However, it is not clear what dosage is necessary to reap potential health benefits, but 1 to 3 tablespoons daily is recommended with many supplements.

There are currently no known adverse drug interactions or other serious side effects. However, there are reports of unwanted, albeit harmless, side effects including nausea, vomiting, diarrhea and digestive problems.

These side effects can be avoided by starting use with small doses such as one teaspoon and slowly increasing the dosage. Once a tolerance has been established, MCT oil can be used one tablespoon at a time.

Type 1 diabetes and MCTs

Some sources advise people suffering from type 1 diabetes not to use medium chain triglycerides due to the accompanying production of ketones. It is believed that high levels of ketones in the blood could increase the risk of ketoacidosis - a very serious disorder that can occur in type 1 diabetics.

However, diet-induced ketosis caused by a low-carbohydrate diet is completely different from diabetic ketoacidosis, a very serious condition caused by a lack of insulin. In people with well-controlled diabetes and healthy blood glucose levels, the levels of ketones will remain within a safe range even during ketosis.

There are few studies that have investigated the use of MCTs by type 1 diabetics. However, the studies that have been conducted have not shown any harmful side effects. Summary: MCT oils are safe and safe for most people, but there are no clear dosing guidelines. Start with a low dosage and gradually increase it to avoid side effects.

Conclusion

Medium-chain triglycerides have many potential health benefits. While they may not be the ticket to dramatic weight loss, they may have minor benefits in this regard. The same can be said about their role in endurance sports.

For these reasons, using MCTs could be worth a try. Remember, however, that whole food sources of MCTs such as coconut oil and dairy products from grass-fed cattle may have additional benefits not found in supplements.

References:

Source: https://www.healthline.com/nutrition/mct-oil-101#section9

https://gigasnutrition.com/de/Inhaltsstoffe/MCT

Previous 1 … 24 25 26 27 28 … 74 Next

Das könnte dir ebenfalls gefallen View all

Jul 23, 2026

Sind Blackrolls überhaupt noch sinnvoll?

Jul 19, 2026

Warum kleine aktive Pausen im Bürojob sinnvoll sind

Jul 16, 2026

Wofür benötigt der Körper gesättigte Fettsäuren?

Should you drink sports drinks instead of water?

Water vs. sports drinks

The primary ingredients of sports drinks

Sports drinks can have benefits for athletes

Short duration exercise

Team sports and phased training

Prolonged continuous training

How many carbohydrates?

Sports drinks are unnecessary for most people

Type and intensity of exercise

Sports drinks could affect your weight loss

Many different drinks can help you stay hydrated

Staying hydrated

Other options to stay hydrated

Enjoy your drink

Conclusion

References:

7 supplements you need for a vegan diet

1. vitamin B12

2. vitamin D

3. long-chain omega-3 fatty acids

4. iodine

5. iron

6. calcium

7. zinc

Conclusion

References:

23 studies on low-carb and low-fat diets part 2

The analysis of the study results

Weight loss

LDL cholesterol

HDL cholesterol

Triglycerides

Blood sugar, insulin levels and type 2 diabetes

Blood pressure

How many people stuck with it to the end?

Are there any unwanted side effects?

It's time to retire low-fat diets

The "carnivore diet" aka carnivore diet? What do scientific studies say about this topic?

Testosterone

Nutrient deficiencies

The bottom line on the carnivore diet

References:

The MCT oil basics An overview of medium-chain triglycerides

What are medium-chain triglycerides (MCTs)?

Medium-chain triglycerides are metabolized differently

Sources of medium chain triglycerides

Wholesome foods that contain MCTs

MCT oil

Which source of MCTs should I choose?

MCTs could support weight loss in several ways

Do MCTs actually cause weight loss?

Evidence for performance-enhancing effects of MCTs is weak

Other potential health benefits of MCTs

Cholesterol

Diabetes

Brain function

Other conditions

Dosage, safety and side effects of MCTs

Type 1 diabetes and MCTs

Conclusion

References:

Submit Withdrawal Request