What is MCT oil?
MCT stands for medium chain triglycerides. According to Amanda Kostro-Miller, a registered dietician with Fitter Living says, “As the name suggests, these MCT molecules are not as long as long chain triglycerides and not as short as short chain fatty acids. MCTs tend to be readily digestible and absorbed quickly into the body to form ketones (which is the goal of a ketogenic diet).” In short, medium-chain triglycerides are considered one of the healthiest forms of fat. That’s because MCTs are metabolized more quickly than other fatty acids, which allows them to provide energy without being stored as fat. Kylene Bogden, RDN and Wellness Advisor for Love Wellness says, “Due to their shorter length, these fats are digested more quickly than an avocado, for instance. There are numerous health benefits linked to our body’s ability to digest these fats more easily.” Just some of these benefits, according to Bogden, are as follows: “This is a fat that metabolizes more easily than other fats and can actually be used for fuel. MCT oil can aid in blood sugar stabilization and enhance satiety. It’s also a great fuel source for the brain, a stable fuel source for endurance athletes, and the caprylic acid found in this oil can fight yeast overgrowth.”
What is MCT oil used for?
Since MCT oil gives your body an instant shot of healthy fats that goes directly to the liver to be metabolized, it’s a crucial addition to a ketogenic diet. The oil helps the body achieve that ever-important state of ketosis, where it can burn fat easily without depleting energy stores. Many followers of the keto diet add MCT oil to things foods and drinks coffee, salads and smoothies. Here are a few of our favorite recipes with MCT oil to give you a good start without going overboard:
What is MCT oil powder?
Not a fan of that oily texture? You’ll be glad to know that you can get MCT in a powdered form as well. “MCT powder is simply the powdered form of MCT oil,” says Miller. “During processing of MCT powder, a starch or filler is added to stabilize the mixture.” She outlines the following benefits of MCT powder over oil:
It can be flavored and easily added to recipes. It mixes better in drinks than oil, which can separate from the liquid.It’s less messy and greasy.It may be better tolerated by people who experience GI issues with MCT oil.
Should you use MCT oil?
It’s a bit early to recommend everyone run out and grab a bottle of MCT oil. Most studies performed have been focused on small groups, rather than large populations. What’s more, results have been mixed. While some studies tout the many benefits of MCT oil for things like weight loss and mental clarity, other studies indicate very few differences between the test group and the control group. The best course of action? Give it a try, and see how it makes you feel. If it makes you feel great, it may be worth adding a bit to your diet daily. If you don’t notice results, it’s fine to move on without it. A note of caution if you’re considering adding MCT oil to your diet is to start slow, says Bogden. “Be careful if you’re brand new to this regimen, as it can have a laxative effect. My advice is to start slow with 1-2 teaspoons, and work your way up accordingly.” Next up, here are the top side effects of keto.
Sources
Amanda Kostro-Miller, registered dietician with Fitter LivingKylene Bogden, RDN and Wellness Advisor for Love WellnessThe American Journal of Clinical Nutrition: “Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil”
