It is critical to becoming metabolically adaptable for your health and lifespan.
This implies that your body may simply switch from carbohydrate to fat-burning mode for energy. Including MCT oil in your routine is one method to gain this flexibility.
MCT stands for medium-chain triglycerides, a form of dietary fat with several health advantages. The majority of the fats we consume are long-chain triglycerides, which take a long time to digest. In contrast, MCT has a shorter chemical structure. As a result, MCT oil enters the bloodstream more rapidly and delivers more energy.
MCT oil is available as a standalone supplement, as a functional element in other supplements (such as my All-In-One Shakes), or in coconut, from which it is commonly obtained. Coconut is an excellent natural source of MCTs — but be cautious of the source. MCTs derived from palm oil are used in several goods. This kind is extremely unsustainable, therefore avoid it at all costs.
But doesn’t coconut oil include saturated fats? It is! However, these medium-chain fatty acids account for 60% of their fat composition.
While it is necessary to minimize saturated fats, it is also critical to replace them with healthy fats — unsaturated fats — rather than refined carbs,” writes Mascha Davis, MPH, RDN in Eat Your Vitamins. “MCTs are better than other saturated fats and may even aid in weight reduction, satiety, inflammation, and other health benefits.”
Whether you’ve been using MCT oils for years or are considering adding them to your diet, here are four ways they can help your health.
Benefit 1: You can manage your weight with MCT oil
MCT oil has been shown to aid with weight loss, waist circumference reduction, and insulin resistance. It has a larger thermic impact than long-chain fatty acids (similar to protein), so your body needs to work harder to digest it, resulting in more calories burned.
Fat helps keep you full and your blood sugar steady, so adding it to smoothies or a teaspoon in your coffee will boost your satiety. In this case, coconut oil is beneficial, but highly concentrated MCT oil is much more so.
The Second Meal Phenomenon is also at work here — one research found that adding 2 tbsp of MCT oil to your breakfast might help you eat less at lunch.
MCT oil also raises ketone levels in the body (whether you’re on a keto diet or not), which suppresses appetite and reduces cravings significantly.
Eating meals that keep you full for hours, avoiding snacking in between, and including the metabolic boost from MCTs helps keep your blood sugar steady, decreases inflammation, and increases your metabolic rate to encourage weight reduction.
Not bad for a quick change to your morning cup of joe!
Benefit 2: Improves heart health with MCT oil
Years of erroneous dietary advice may have you scratching your head — yes, fat is beneficial for your heart!
MCTs, in particular, have been shown in studies to help lower the incidence of cardiovascular disease, heart attack, and stroke by reducing artery hardening and constriction (also known as atherosclerosis).
According to research, it is also beneficial in lowering total cholesterol — by 12.5 percent (compared to less than 5 percent with olive oil) — and LDL cholesterol. Not all LDL is harmful, but we want this number to be on the low side, whereas HDL should be higher. MCT oil, fortunately, supports this as well!
Benefit 3: The brain is protected by MCT oil
MCTs have been shown to inhibit the molecular alterations that cause aging. As a result, they are now being researched as a therapy for Alzheimer’s disease, age-related dementia, and other severe neurodegenerative disorders.
Because of its connection to insulin dysregulation, Alzheimer’s disease is now commonly referred to as type 3 diabetes. More study is needed in this area, but it merely adds to the importance of blood sugar stabilization and inflammation management, both of which MCT oil helps.
A high-fat diet is also proven to be beneficial to the brain (the ketogenic diet has been used to treat epilepsy patients for many decades). In fact, MCTs have been shown to considerably enhance memory in those with moderate cognitive impairment.
Benefit 4: Defends against infections with MCT oil
MCT oil might be an excellent immune-boosting supplement to your everyday regimen.
According to studies, medium-chain triglycerides have antibacterial and antifungal effects. Medium-chain fatty acids are classified into four types: lauric, capric, caproic, and caprylic acid. All are extremely powerful at inhibiting the growth of harmful germs, but caprylic acid stands out.
Because of its MCT concentration, coconut oil is commonly used in oil pulling to balance the oral microbiota. This implies it can also have a good impact on your gut bacteria. Caprylic acid has been shown to lessen the bacterial overgrowth that precedes candida infections.
MCTs immediately strengthen your immunity and can even alter the immunological response because your gut contains over 70% of your immune system. It has also been shown to boost the growth of beneficial bacteria and digestive system health.
MCT Oil: How To Use It
“You could put it in your smoothie,” he suggests. “You can use it with everything you put in a blender.” You may also drizzle it over your salad. “It’s a really flexible, flavorless oil,” he explained. Its mild flavor makes it simple to include in dishes.
I add MCT oil to my daily coffee, which provides me with an incredible energy boost when I work out first thing in the morning.
However, you do not need the concentrated oil to consume medium-chain triglycerides. You may have entire coconut instead of simply the oil, and dairy items.
A loaded smoothie is an excellent carrier for MCTs. You may use my Plant-Based or Paleo-Inspired All-In-One Shakes in chocolate, vanilla, caramel, and chai flavors, and you can also add MCT oil for an added boost.