MCTs, or medium-chain triglycerides, are a popular supplement for anyone who follows a low-carb or ketogenic diet.
This type of fatty acid usually comes from coconut or palm oil, and seems to have many benefits even for those not following a special diet.
There is a long list of potential benefits from using MCT oil, but a few still need more backing from research. That being said, there are some solid, proven ways that MCT oil can help support your keto or low-carb diet.
Here are the 4 key benefits of MCT oil that are strongly backed by science.
MCT Oil Can Ramp Up Your Weight Loss
MCT oil can help you store less fat and burn more calories.
Several studies suggest that because MCTs are shorter than the typical long-chain triglycerides (LCTs) you normally get in the diet, MCTs are metabolized more quickly and used for energy instead of being stored as fat.
MCT oil also burns calories through a process called thermogenesis, one of the main ways our body burns calories.
Basically, thermogenesis is the production of heat in the body after you eat a meal. This process temporarily increases metabolism and burns calories.
Some foods are thought to be more thermogenic than others. Some studies show that MCT oil had a more thermogenic effect compared to other types of fat, meaning it can help you burn more calories after you eat.
MCT Oil Helps You Feel Full
Satiety can be difficult on a low-carb diet. But fat is known to satiate and make you feel full. Eating more fat in general will help you feel more satiated, but MCT oil may have an even stronger effect.
One theory behind why MCTs specifically make you feel more full is because they stimulate the production of ketones.
When you’re in ketosis, your body relies on ketones for fuel. Not only are ketones an extremely efficient energy source in the body, but ketones are also known to stimulate the release of the hormone leptin, which makes you feel full.
In other words, you feel less hungry when ketones are in the body. That helps you eat less calories without the annoying cravings.
MCT Oil Can Increase Your Energy Levels And Endurance
Several athletes have started using MCT oil to support their energy and endurance during workouts and competition. Here’s why it works:
First, MCTs are a shorter chain fatty acid, which makes it easy for the body to break them down and use them for energy more quickly.
Second, MCT oil converts into ketones. When ketones are readily available, the body will choose to use them first for energy. That means the body holds onto its glycogen (broken down carbohydrate) stores to use later.
Normally, glycogen is used very quickly when you’re active. When your body uses ketones first, your workout may feel easier and your endurance can improve.
It Can Help Improve Brain Function
Your brain normally uses glucose for energy. However, it can also use ketones, an even more efficient source of energy.
Since MCTs convert into ketones, people who use MCT oil may have more ketones for the brain to use for energy. More energy in the brain means better brain function when you’re in ketosis.
How To Use MCT Oil
MCT oil comes in a liquid oil form as well as in a powdered form, making it versatile to use.
Some experts believe that using MCT oil first thing in the morning offers the most benefit. Therefore, one popular way to use MCT oil is in coffee. Others like to mix it into low-carb salad dressings or sauces to drizzle on top of food.
However, shopping for MCT oil can be difficult as it gains more popularity among supplement brands that use additives to create a delicious taste to boost the bottom-line without regard for whether the supplement is truly healthy.
Some products are full of additives and questionable ingredients, so consumers should be careful.
We suggest blending the unflavored version with low carb fruit such as strawberries, watermelon or raspberries. Or, mix with your favorite keto-friendly beverage.
The flavored versions can be mixed with water making them a convenient option.
Preparing keto meals can be daunting but a supplement that doesn’t compromise on additives can boost your diet with healthy fat and support your low-carb lifestyle.