The ingredient also has two big downsides to keep in mind. It's relatively high in saturated fat a one tablespoon serving has seven grams of saturated fat , which in excess can be bad for heart and liver health.
Lots of people just take it straight like apple cider vinegar. The typical dose is 1 to 2 tablespoons. The taste of MCT oil isn't necessarily for everyone either, so adding it to food might be more your speed. These are some options Martin suggests:.
Given that the price is higher than your standard bottle of regular coconut oil, canola oil, or olive oil, you probably shouldn't be cooking with MCT oil. The bottom line: The keto-friendly oil might not be the right fit for everyone, nor does it offer a ton of proven benefits. You might find Bulletproof-style coffee is officially the thing that perks you up in the morning. Oh hi! Enter Email Address. Your official excuse to add "OOD" ahem, out of doors to your cal. MCT oil could potentially increase fat burning and reduce the need for carbs during exercise.
While the ketogenic diet has gained popularity among people wishing to lose weight, it was first introduced as a way of managing epilepsy. Researchers found that fasting increases ketone production and that this may reduce the frequency of epileptic seizures However, the type of MCT may be important. One in-vitro study showed that the MCT capric acid improved seizure control better than a widespread anti-epileptic drug Another study in rats found that the same MCT blocked receptors in the brain that cause seizures, though more human studies are needed An MCT ketogenic diet offers an alternative energy source: ketones.
This could allow brain cells to survive better. It also blocks a receptor in the brain that causes memory loss MCT oil may also affect children with autism One study found positive overall improvements when a ketogenic diet was followed for 6 months Another study found that adding MCTs to a ketogenic and gluten-free diet substantially improved autism behaviors for 6 of the 15 children involved More research is needed here, as well MCTs have been shown to have antimicrobial and antifungal effects 29 , 30 , This is a common yeast that can cause thrush and various skin infections An in-vitro study also showed that coconut oil reduced the growth of a disease-causing bacteria called Clostridium difficile However, note that most of the research on MCTs and immune support has been conducted via in-vitro or animal studies.
High-quality human studies are needed before stronger conclusions can be made. MCT oil contains fatty acids that have been shown to reduce the growth of yeast and bacteria. Overall, MCTs may have a variety of antimicrobial and antifungal effects, though more research is needed. MCT oil has been shown to support weight and fat loss.
This may, in turn, help reduce your risk for heart disease 1. A study of 24 overweight men found that taking MCT oil combined with phytosterols and flaxseed oil for 29 days reduced total cholesterol by However, when olive oil was used instead, the reduction was only 4. The same study also found better reductions in LDL bad cholesterol when the MCT oil mixture was added to their diet It can even significantly reduce C-reactive protein CRP , an inflammatory marker that increases the risk for heart disease Additional older studies found that MCT-oil-based mixtures can have a positive effect on other heart disease risk factors, as well 37 , MCT oil may help reduce heart disease risk factors such as weight, cholesterol, and inflammation.
MCT oil may also have benefits for those with diabetes MCTs have been shown to reduce fat storage and increase fat burning, which can aid in managing the condition One small, older study of 40 people with diabetes found that those who consumed MCT oil daily saw reductions in body weight, waist circumference, and insulin resistance, compared to those taking corn oil containing LCTs However, the same study did not find any effect of MCTs on reducing fasting blood sugar levels Therefore, other factors such as timing and the amount of food eaten may influence the effects of MCT oil.
MCT oil could potentially help manage diabetes by reducing fat storage and increasing fat burning. It may also help manage blood sugar. Although MCTs are considered safe, they may have some disadvantages Other conventional MCT oils may retain flavors from their sources or even the solvents used during the extraction process.
Read reviews and see what other buyers say before committing to an MCT oil that may taste like coconuts or have off flavors from the production process. MCT oil is commonly used as a dietary supplement, especially on the high-fat keto diet. Historically, it has been used in the medical field to help patients with nutrient absorption problems. Medium-chain triglycerides have also been used to boost the results of exercise in athletes.
Bottled dressings are usually stuffed to the brim with preservatives, franken-oils and sugar. Use Brain Octane MCT oil to thin out your home creations and add a silky mouthfeel to your favorite dressing recipe.
It also neutralizes the flavor of overpowering oils like extra-virgin olive oil. Oh, and the energy boost is always welcome. Try this : Avocado-Cucumber Salad Dressing. Make a bunch of different flavors, from savory to sweet. On carb refeed days , drizzle Brain Octane Oil on high-quality carbs like rice, sweet potato or squash. The fat serves as a steady source of energy instead of letting the carbs rush your system and spike your blood sugar. You will eat far less if you swap empty processed grains and sugar for quality fats.
Glycemic index GI. Every food has a GI score—a numerical score that indicates how the food affects your blood sugar levels. Low GI means it affects your blood sugar less, and a high GI means it affects your blood sugar a lot. Sweet desserts and empty carbs have a high glycemic index. When all of those carbohydrates hit your system at once, they convert quickly to glucose.
A spike in sugar creates a spike in insulin to tell your cells to get ready for a delivery of fuel. When you make a lot of insulin, your cells rapidly take up the sugar, which tanks the glucose levels in your blood. Soon, you find yourself looking for food again.
Quality fats have a lower glycemic index because they slow down carbohydrate metabolism.
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