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El verano, a punto: ¿es verdad que el aceite de coco ayuda a adelgazar? El coco es una de las frutas de las que se extrae el aceite MCT. Pexels.
Los aceites MCT, presentes en el aceite de coco, se digieren mejor que otros lípidos y se consumen como energía inmediatamente después de ingerirse, lo que impide el almacenamiento de grasa. La ingesta de entre 15 y 30 gramos diarios de aceite de coco acelera el metabolismo hasta un 5%, unas 120 calorías diarias. Además de ayudar a controlar el peso, son buenas para la salud cardiovascular, protegen la microbiota y son eficaces contra bacterias, levaduras y hongos. Jennifer Anniston los ha incluido en su dieta para acelerar el metabolismo, normalmente ralentizado a partir de los 50. Su ex, Brad Pitt , también lo tomaba como parte habitual de su alimentación. Y de ahí, llegó, probablemente a la despensa de Angelina Jolie , última ex del actor y otra fan declarada de este elixir mágico que no es un carísimo suplemento dietético, sino un tipo de aceite: los MCT, una de las grasas buenas que pueden ayudarnos en el metabolismo de las grasas. Es decir, favorecen la pérdida de peso. Has leído bien: una grasa que ayuda eliminar grasa . Con el verano a punto, merece la pena conocer las propiedades de este tipo de óleos, efectivos para mantener la silueta de hombres y mujeres , además de brindar otros beneficios para la salud.
Brad Pitt y Jennifer Anniston. uppers.es
El más conocido: aceite de coco Los MCT son aceites de triglicéridos de cadena media. Estos triglicéridos reciben este nombre por tener una cadena de longitud más corta re specto a otros aceites. Son grasas saturadas presentes en el aceite de coco , en el que más del 50% corresponde a este óleo. Como curiosidad, este aceite también está presente en la leche materna y en el aceite de palma , cuyas cadenas pueden tener una longitud de entre seis y 12 moléculas de carbono. Cuanto más corta es la cadena, ya sea en cualquier nutriente, incluidas las proteínas, mejor va a digerirse en nuestro organismo .
Hay varios tipos de aceites MCT , como el C6 (ácido hexanoico), C8 (ácido octanoico), C10 (decanoico) y C12, conocido como ácido láurico, aunque este último no cuenta con la aceptación unánime. ¿Cómo consumir estos aceites? ¿Podemos aliñar, por ejemplo, una ensalada? Sí. El aceite MCT se utiliza como suplemento en smoothies y licuados, en el café y como aderezo de ensaladas .
¿Por qué ayudan a adelgazar? Al tener una cadena más reducida, los MCT van desde el intestino al hígado de manera rápida , sin esperar a que sea la bilis la que lo descomponga como ocurre con las grasas de cadena más larga. Una vez en el hígado, el órgano lo descompone para utilizarlo como fuente inmediata de energía . Dicho de otra manera, ahorra procesos metabólicos , y por lo tanto reduce el desgaste orgánico, y se consume inmediatamente sin dejar reservas de grasa que pueden convertirse en kilos de más.
Por otra parte, los aceites MCT pueden convertirse en cetonas , el desecho de las grasas cuando hay una ingesta baja de carbohidratos. Según un estudio de la Universidad de Columbia, los aceites MCT mejoran la termogénesis , el proceso de producción del calor del cuerpo que quema calorías, y aumenta la producción de dos hormonas relacionadas con la saciedad: la leptina y el péptido YY. El estudio indica que la ingesta diaria de entre 15 y 30 gramos de estos aceites acelera el metabolismo hasta un 5%, una media de 120 calorías.
Por último, el estudio demostró que los niveles de triglicéridos y glucosa eran menores cuando se consumía aceite MCT en comparación con otros alimentos y que este tipo de aceite presenta aproximadamente un 10% menos de calorías que los de cadena larga , como el aceite de oliva o los aguacates. Además, se ha demostrado que tomar aceite MCT reduce significativamente el peso corporal y la circunferencia de la cintura , uno de los parámetros usados para medir la obesidad y el riesgo de enfermedad cardiovascular.
Beneficios de los aceites MCT Además de ayudarnos a quemar grasas, los aceites MCT presentan otros beneficios, que van desde un aporte energético de calidad hasta la protección de la función cardiaca , sin olvidar su función antifúngica o sus valiosas propiedades para las personas que practican deporte con regularidad.
Fuente de energía rápida y protector del cerebro Al viajar más rápido del intestino al hígado, el hígado pueda usarlo de manera rápida como fuente inmediata de energía , tal y como se expone en un estudio del Journal of Lipid Research. Cuando se convierten en cetonas, los aceites MCT pueden atravesar la barrera hematoencefálica, por lo que también sirve como combustible para el cerebro . Hoy la ciencia sabe que ciertos tipos de lípidos son fundamentales para la actividad neuronal . Sin ellos, la enfermedad neurológica es más probable.
Antibacteriano, antifúngico y bueno para la microbiota El aceite de coco reduce el crecimiento de Candida albicans en un 25%. Esta es una levadura común que puede causar aftas y diversas infecciones de la piel. También son eficaces en algunas bacterias que dañan la microbiota. S egún algunos estudios, el ácido caprílico, cáprico y láurico presente en el aceite de coco reduce el crecimiento de levaduras, bacterias y hongos . Al mejorar la microbiota se facilita la absorción de vitaminas importantes , como las del grupo A, B, D, E, K, los betacarotenos, la coenzima Q10, el calcio y el magnesio.
Reduce el riesgo de enfermedad cardiovascular Los factores de riesgo de las patologías cardiacas, como el colesterol alto, la hipertensión y la obesidad son, precisamente, algunos de los procesos inhibidos por los aceites MCT, más que por el aceite de oliva.
Controla los niveles de azúcar en sangre La mayoría de las personas con diabetes tipo 2 tienen sobrepeso u obesidad, lo que hace que la diabetes sea más difícil de controlar. Sin embargo, se ha demostrado que los MCT reducen el almacenamiento de grasa y aumentan la quema de lípidos, minimizando el nivel de glucosa en sangre.
Supervisión médica Algunos estudios sugieren que estos aceites estimulan la liberación de las hormonas del hambre, en concreto la grelina y el neuropéptico Y . Por un lado, nos sacian antes, pero también nos hacen tener más ganas de comer.
Además, son altos en calorías por lo que no deben sumarse a la ingesta de otros aceites o grasas , sino sustituirlas, sobre todo si hay que perder peso. Y como en cualquier cambio importante en la dieta, siempre conviene consultar con el profesional médico los beneficios y contraindicaciones de un nuevo nutriente en la dieta habitual.
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