Our brain, hormones, and immune system need healthy fats from the foods we eat to thrive.
Fat comes from many different places in our diet.
What are MCTs?
But they’re important to the MCT conversation for reasons we’ll cover below.
Sources of MCTs.
Oils:
There are natural and synthetic MCT oils.
The natural MCTs come frompalm kernel oil,coconut oil,and dairy fats.
There are several ways that MCT oil can be synthesized, from genetic engineering to chemical synthesis.
The most common is chemical synthesis.
These MCT oils typically contain C6, C8, C10, and C12 medium-chain fatty acids.
Whole foods:
you could also get MCT fats from the foods that you eat.
Heres a list of MCTs found naturally in foods.
It can be a more convenient and simpler option if youre always on-the-go or traveling.
What are the health benefits of MCT oil?
We all are born relying on fat in the form of breast milk for brain development and energy.
Even if you weren’t breastfed, MCT oil derived from coconut and palm oil is added to formulas.
But once we grow up, MCT fats are largely missing from modern Western diets.
In fact, MCTs have theability to jump-start ketosis5without the need to followa ketogenic dietor fast.
MCT oil iseasily absorbed, which boosts energy6, and eating is an easy way to increase ketones.
These fats are so good at increasing ketosis that theycan work even in the presence of higher carb intake7.
The lauric acid in coconut oil has also been shown tocreate a more sustained ketosis8.
Improved immunity
Eating MCT is a great food-based way topromote healthy microbiome balance9.
While they have not been found to diminish appetite, evidence supports their ability toeffectively lower caloric intake11.
Even MCT oil supplemented on its ownshows promise in helping to increase muscle strength14.
Consuming MCT-rich foods like coconut also seems to increase people’s ability towork out longer during high-intensity exercise routines15.
I have manygo-to toolsfor my patients with blood sugar issues, and MCT oil is definitely one of them.
A study found that MCTsincrease insulin sensitivity,16reversing insulin resistance and improving diabetes risk factors overall.
How much MCT oil should I take?
One word of advice for coconut and MCT oil: Start off slowly.
Too much of this stuff and your stomach can cramp, and it can cause diarrhea.
Start with 1 teaspoon per day and work your way up to 2 to 3 tablespoons a day.
Work your way up to one scoop as tolerated.
What kind of MCT oil is best for me?
With that said, this shortest of the MCTs is the best for energy bioavailability.
First off, take your MCTs in the morning after an overnight fast or with a low-carb meal.
Lastly, emulsifying the MCTs can help to alleviate side effects of GI discomfort and promote ketosis.
How to cook with MCT oil.
It has a neutral flavor profile and smell, so it works well in almost any recipe.
FAQ
Frequently Asked Questions
Is it OK to take MCT oil every day?
Is long-term use of MCT oil considered safe?
Limited research has been done on how long-term consumption of MCT oil impacts the body.
Consult your doctor if you experience any GI discomfort, which is a potential side effect.
The takeaway.
We need healthy fats in order for our bodies to thrive.
