Long gone are the days of the 1990s low-fat craze. Today, we understand that receiving an adequate supply of healthy fats is important to overall health and helps you feel fuller for longer.
Far from adding extra weight to your body, healthy fats can be an excellent source of fuel, and some can even help promote weight loss. Olive oil has been incredibly popular in recent years because it is renowned as one of the best monounsaturated fats, which are important for heart health.
However, olive oil can have a strong flavor and isn’t ideal for inclusion in every recipe. That’s where MCT oil comes in.
MCT (medium chain triglycerides) oil is derived from coconut or palm sources and offers many incredible health benefits without the overpowering taste of olive oil. If you’re not quite sure how to use MCT oil, we’ve got all of the recipes and health benefits you’re looking for!
Health Benefits of MCT Oil
MCT oil is most commonly derived from coconut oil, but it can also come from palm oil and dairy products. There are four different types of MCTs, but the MCTs most commonly included in MCT oil include caprylic and capric acid. There are lots of different health benefits of MCT oil, so you might find yourself looking for new ways to add it into your diet as often as possible.
Supports Weight Loss in Conjunction with Healthy Diet and Exercise
If you think that eating fats can’t promote weight loss, think again. MCT oil may be beneficial for weight loss based on the results of several different studies that showed that using the oil can keep you from consuming as many calories throughout the day, may help reduce body weight, and may help reduce waist circumference. It’s believed that MCT oil works to promote weight loss by increasing the release of hormones that promote a feeling of fullness in the body, including leptin and peptide YY. As a result, people who are losing weight should consider adding MCT oil to part of their breakfast routine since it can help discourage calorie intake later in the day by helping you stay feeling full. It’s also possible that MCT oil helps to promote weight loss because it contains approximately ten percent fewer calories than other popular healthy oils, including olive oil and avocado oil, making for an easy way to take in less calories than what your body is currently used to.
Reduces Lactate Buildup
As you workout, the amount of lactate in your muscles builds over time, eventually creating that familiar feeling of soreness and burning. However, MCT oil has been found to lower levels of lactate in the body, which can make exercise feel easier. Taking MCT oil before a workout can also help your body use fat for energy instead of carbohydrates, which can lead to improved fat burning and a reduced need for carbohydrates to fuel your workout.
Supports Heart Health
MCT oil supports heart health in a variety of ways. In addition to supporting weight loss and promoting fat loss in the body, both of which reduce your risk of experiencing heart disease, MCT oil may also help to support healthy total cholesterol levels. MCT oil has been shown to reduce levels of LDL, or “bad” cholesterol, and promote the production of HDL, or “good” cholesterol, which helps to promote heart health.
Promotes Feelings of Energy
While we’re used to thinking of carbohydrates as a source of energy, fat is another important source of energy. MCT oil has a shorter chain length than other fatty acids, so they do not need to be broken down by the bile of the liver the way longer chain fatty acids do, such as olive oil. As a result, MCTs derived from oil are able to easily enter the cells, providing an immediate source of energy. This quality makes them extremely helpful for people who observe a ketogenic or low-carbohydrate diet, as the body can convert MCTs to ketones, which provide energy for the brain.
Helps Maintain Healthy Blood Sugar Levels
People with an extra need to manage their blood sugar levels can benefit from the use of MCT oil in their daily diets, as reduced fat storage and increased fat burning have been shown to help manage blood glucose. One study found that people who consumed MCT oil as part of their daily diets saw reductions in their insulin resistance, body weight, and waist circumference when compared to those ingesting oil that contained other fatty acids. Another study found that people who consumed MCTs needed 30 percent less sugar to maintain normal blood sugar levels when injecting insulin.
How To Use MCT Oil
MCT oil is odorless and flavorless, so it is easy to mix seamlessly into things like smoothies, salad dressings, and coffee. These are some of our favorite tips for how to add MCT oil into your daily diet:
- Add MCT oil to your favorite nut butter (peanut butter, almond butter, or cashew butter) and enjoy at any time of the day. Whether you’re adding it to your morning piece of toast or your sandwich at lunch, it makes a delicious addition.
- Pour your morning coffee and add some MCT oil and butter. You won’t taste the difference, but you’ll find that you have an energy boost that lasts throughout the day and helps burn fat at the same time.
- A healthy fruit smoothie or protein shake is the perfect place to add MCT oil for some extra fat burning power. The power of the blender fully incorporates the oil so there is no change in texture or obvious taste associated with this waist-reducing addition.
- MCT oil can be added to guacamole for a delicious twist on your favorite dip. Avocado fat is heart healthy and the addition of MCT oil combines two great fats that work perfectly together.
- Not everyone starts their day with a cup of coffee. If you prefer orange juice, add some MCT oil to your morning juice. You’ll stay full for longer throughout the day and won’t notice the taste.
MCT oil has a low smoke point, so it isn’t suitable for frying. However, it can be used as a substitute for other types of oil in certain baking dishes, and is best used in dishes that are baked at 350 degrees Fahrenheit or less due to its medium heat smoke index, which causes the oil to oxidize and become rancid at high temperatures.
That makes this healthy oil perfect for use in your favorite brownie recipe or certain other baked goods that require oil!
If you’re ready to try MCT oil for yourself, Orgain’s Organic MCT Oil is plant-based and keto/paleo-friendly for sustained natural energy!
Sources:
https://pubmed.ncbi.nlm.nih.gov/12634436/
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https://www.sciencedirect.com/science/article/abs/pii/S0031938417302111
https://www.webmd.com/diet/mct-oil-health-benefits-common-uses#1
https://pubmed.ncbi.nlm.nih.gov/19436137/
https://www.healthline.com/nutrition/mct-oil-101
https://www.healthline.com/nutrition/mct-oil-benefits
https://pubmed.ncbi.nlm.nih.gov/26545671/
https://pubmed.ncbi.nlm.nih.gov/18296368/
