One of the most underrated fats and a favorite of dietitians, MCT oil boosts energy and metabolism along with balancing blood sugar. These little guys are very easy for your body to break down and use for fuel compared to the more common LCT (long-chain triglyceride) fats. There are four main kinds of MCTs based on their length: Think of lauric acid as the really close friend of the MCT family: always over the house on the weekends but not directly related. But they’re important to the MCT conversation for reasons we’ll cover below. Here are the research-backed health benefits of incorporating more of them into your routine: MCT oil is easily absorbed, which boosts energy6, and eating is an easy way to increase ketones. These fats are so good at increasing ketosis that they can work even in the presence of higher carb intake7. The lauric acid in coconut oil has also been shown to create a more sustained ketosis8. More research is needed on this topic to really understand its weight-loss potential, however a study found that when LCTs were replaced with MCTs in the diet, there were some reductions in body weight and composition12. Consuming MCT-rich foods like coconut also seems to increase people’s ability to work out longer during high-intensity exercise routines15. If you’re trying MCT oil powder, start with half of a scoop (one scoop is typically 10 grams, but it’s best to check as they vary per brand). Work your way up to one scoop as tolerated. There are several things you can do if you want to increase the ketogenic effects of your MCTs5. First off, take your MCTs in the morning after an overnight fast or with a low-carb meal. Coupling your MCT oil with caffeine, like a cup of coffee or tea, also has the potential for greater ketogenic effects18. Lastly, emulsifying the MCTs can help to alleviate side effects of GI discomfort and promote ketosis. A cutting-edge nutrition deep dive taught by 20+ top health & wellness experts
