When you start to research a keto lifestyle, one product that keeps popping up is MCT Oil and how great it is for people getting into/or are already in ketosis. Add it to coffee, fat bombs, salad dressings. Have a tablespoon a day, a few times a day. Every site I used for research, mentioned it in positive terms.
But what is MCT Oil?
What are its benefits?
Where would I find some?
What are MCT oils?
MCT stands for Medium-Chain Triglycerides, or medium-chain fatty acids. There are also short and long chain triglycerides.
Short-chain triglycerides can be found in your body fats and are also produced by your gut bacteria. As your body makes them, you don’t need to supplement SCT.
Medium-chain triglycerides do not require much processing time and are quickly absorbed by the body for energy. MCT’s are found in Coconut and Palm Oil as well as some grass-fed butter and ghee.
Long-chain triglycerides are found in the unsaturated fats of the food we eat such as meat, fish, dairy, vegetables and eggs. The body takes a while to process these before they can be used as energy.
How is MCT different?
As MCT is easily digested it does not need to go through the full digestive process. MCT can therefore be processed immediately by the liver to be metabolised and released as energy.
Why is MCT good for Keto?
Your body will use the MCT for energy immediately, and therefore you can remain in ketosis without having your body work hard to stay there.
Where can I get MCT Oil?
You can get MCT Oil from most good health stores and online. It is always good to research your brands to ensure the purity of MCT, as there are no purity laws in place.
Watch out for dry products that say they include MCT, as most of the time it is bonded to a starch and its usually glucose, which defeats the keto purpose.
Side effects of MCT Oil
MCT Oil can have some undesirable side effects – normally for those that are not used to digesting fats, which include nausea, vomiting and diarrhoea. In some forums it has been referred to as the keto sh*&s and can happen in a very sudden and explosive way. Just take it easy by slowly incorporating and increasing MCT Oil into your diet and your body will adjust.
How can I incorporate MCT in my diet?
The best way to incorporate more MCT in your diet is to simply include it with your drinks & meals each day. Add some MCT to your drinks and smoothies, or have in your morning coffee (see Bulletproof Coffee). Use MCT to replace some of the Oil in a homemade salad dressing. Or if you want super simple, just have it as it, a teaspoon or tablespoon at a time. Avoid heating it like you would olive oil when sautéing but it can be easily added to sauces and lightly heated without a problem.
Ultim & MCT Oil
One of the easiest ways we have found to get MCT in your diet is to substitute some of the cream component in our daily Ultim. Ultim does not include MCT as an ingredient, as its side effects vary in each individual and the bonding agent increased the carbs to a point where it was no longer a keto product. If you want to start experimenting with adding your own MCT Oil, just start slowly with a small percentage in place of some of the cream, and gradually increase over a week or so until you reach a ratio that suits you (we are normally at 20ml MCT, 50ml cream).
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