What is MCT?
MCT stands for medium-chain triglycerides. They are the key fat molecules found in coconut oil and are sources of fuel for the body. Due to their shorter length compared to long-chain triglycerides (found in olive oil and avocados), MCTs are more easily digested than other fats, meaning your body can use them as a faster source of energy. They can also be converted into ketones when carb intake is very low. For those on a ketogenic diet, consuming MCT oil can help support your ketogenic lifestyle and goals.
MCTs come in four types:
MCTs come in four types:
- Caproic acid (C6)
- Caprylic Acid (C8)
- Capric Acid (C10)
- Lauric Acid (C12)
What are the benefits associated with consuming MCTs?
- Supports Your Keto Lifestyle: MCT consumption can help you achieve your keto goals. Ketosis describes a state where your body is burning fat for fuel instead of burning carbs for fuel.
- May Help You Feel Fuller Longer: MCTs are a source of fat which can be satiating and support your weight loss goals.
- Faster/Quicker Energy: MCTs are hydrolyzed more rapidly and metabolized more completely than Long Chain Fatty Acids (LCFAs) and are less likely to be deposited as fat than LCFAs.
- Because MCTs can be converted into ketones, consuming them can support your ketogenic goals more effectively.
What’s the best form of MCT to take?
MCTs come in powder and oil form and there are benefits to each form. MCT powder is more convenient if you plan to have it outside your home. You can buy single-serve packets or scoop a bulk powder into a Ziploc® bag to take on the go.
The health benefits of MCT oil are similar, with the primary advantage being mixability. Adding MCT oil to your coffee, tea, smoothie or soup requires minimal effort in blending. And since it’s flavorless, it can be added to many different foods without affecting taste. Drizzled on salads or cuts of meat, added to pesto, stirred into cottage cheese or yogurt or mashed with avocado for a dip—MCT oil is a versatile and valuable addition to any ketogenic diet. While most MCT oil comes in bottle form and isn’t portable, FBOMB® MCT Oil comes in single-serve 1oz packets that can be taken wherever you go. It’s a convenient way to add fat to your meals at home, at work or in a restaurant.
What do I need to know before taking MCTs?
Foods and supplements containing MCTs may cause gastrointestinal discomfort in some people. This is especially common the first few times you take it. Always consult your physician prior to starting a ketogenic diet.
It is recommended that you start with half a serving and consume it slowly. For example, if you are starting a regimen that includes KetoLogic® Meal Replacement, start with half of the recommended serving size (half scoop) stirred into 8oz of water. Sip it slowly over an hour. Over a few days, you can build up to a full serving size.
“MCTs are best used when you need an extra boost of energy before a busy day at work, an intense workout, or when you are working to elongate periods of Intermittent Fasting (IF) as they will keep you fuller longer,” Dietitian Molly Devine, RD, LDN says. “Remember, MCTs do provide energy, so they should not be consumed during IF, but can be added to meals during the eating window to support satiety,” Devine says.
Whether it’s in powder or oil form, MCTs offer a lot of versatility and can be used to support a ketogenic lifestyle. Eating a low-carb or ketogenic diet isn’t required to get the benefits associated with consuming MCTs.
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