MCT oil contains roughly 120 calories, 14 grams of fat, and no protein or carbohydrates in one tablespoon. According to the USDA, one tablespoon includes roughly 18% of the daily recommended fat intake.
While MCT oil is still being studied, it is recognized to have some advantages. Here are some of the MCT oil advantages you should be aware of.
MCT oil’s speedy and streamlined digestion is beneficial to persons who have problems with fat absorption. Celiac disease, cystic fibrosis, and IBS are examples of such illnesses (irritable bowel syndrome).
Is MCT a blood sugar raiser?
MCT oil proponents suggest that it can assist raise a person’s energy and endurance when working out.
In a 2009 study, it was discovered that eating foods high in MCTs, rather than longer-chain fats, increased the amount of time recreational athletes could tolerate high-intensity exercise.
As one 2010 study points out, the evidence is encouraging but insufficient to conclude with certainty that MCTs or MCT oil can improve exercise endurance.
Weight loss and improved weight management
One of the most common claims made by MCT oil enthusiasts is that it aids in weight loss. Scientists have spent the most time on this topic.
MCTs enhanced the amount of calories and fat burned by overweight men, according to a 2003 study. MCTs may be useful in preventing obesity and promoting weight loss, according to the study’s findings.
MCTs caused a larger increase in the hormones that suppress hunger and make people feel full, according to a 2014 study. In compared to longer-chain lipids, this was the case.
MCTs may have a crucial role in weight loss and management, according to the data.
It’s worth noting, though, that studies have focused on MCTs as a form of dietary fat rather than MCT oil supplementation in particular.
MCTs may also have a role in decreasing cholesterol, which may aid to safeguard heart health.
Coconut oil consumption was observed to lower bad cholesterol while improving good cholesterol in a study of 40 women conducted in 2009. When compared to soybean oil, the study was conducted in conjunction with a calorie-controlled diet.
Because MCT oil contains more MCTs than coconut oil, it is expected to lower cholesterol levels. However, because the study did not explicitly investigate into MCT oil, this cannot be concluded with assurance.
Lowered blood sugar levels
MCTs may also aid to lower blood sugar levels and may be useful in the treatment of diabetes.
MCT was reported to improve diabetes risk variables, including insulin resistance, in a limited group of type 2 diabetes individuals in a 2007 trial.
Is MCT oil safe for diabetics?
If you have issues digesting other types of fat or obtaining the nutrients you require, your doctor may recommend that you take additional MCT. This can occur if you are taking certain medications or if you have:
Seizures: A high-fat ketogenic diet has been shown to reduce seizures in studies. Some youngsters with epilepsy who do not respond to pharmacological treatment may benefit from it. If youngsters have difficulties with high fat levels, a keto diet that includes MCT instead of LCT may be simpler for them to stick to.
Diabetes: If you have type 1 diabetes, MCT fatty acids may help you think more clearly when your blood sugar is really low (hypoglycemia). It may help people with type 2 diabetes lose weight and reduce insulin resistance, but further research is needed to know for sure.
Autism: In one small research, adding MCT to a ketogenic gluten-free diet helped children with autism improve their symptoms. However, more research is required.
MCT oil may aid with problems with thinking, memory, and judgment, according to some research. Your brain may not use glucose well if you have Alzheimer’s disease. Ketones, on the other hand, may help your brain perform better, according to some specialists.
Heart disease: A keto diet that includes MCT oil can help you lose weight and lower your risk of heart disease. Incorporating MCT oil into your diet can help lower LDL (bad) cholesterol while also improving HDL (good) cholesterol.
Is MCT oil carbohydrate-dense?
For those following a low-carb, high-fat ketogenic diet, the most common (and popular) way to ingest MCT oil is through keto coffee.
Bulletproof coffee and butter coffee are other names for keto coffee. Bulletproof is the trademarked moniker given to the beverage by its creator, Dave Asprey; it’s also been used generically.
To get into and maintain in ketosis, the dieter must substantially cut their carb intake while drastically boosting their healthy fat intake. As a result, persons on the eating plan must find new ways to eat “more” fat
One of the reasons to drink bulletproof coffee is for this reason. Ghee (clarified butter with the carb-laden milk solids removed) or grass-fed butter are used to make this coffee (which is healthier than regular unsalted butter). Both black coffee and keto coffee are devoid of carbohydrates, but black coffee is also devoid of fat. Keto coffee, on the other hand, has roughly 50 grams of fat in it.
When it comes to brewing keto coffee, MCT Oil is a popular substitute for butter. It doesn’t add any carbs, fat, or flavor, but it does offer extra ketones, which provide energy and speed up the fat-burning process while also providing a slew of other weight-loss and health advantages.
To begin with, many people do not just substitute a cup of bulletproof coffee for their regular morning coffee. They use butter coffee to replace their entire breakfast, especially if they’re on an intermittent fasting regimen, because it’s so filling. This is a bad concept. A nutritious breakfast contains many essential nutrients, whereas bulletproof coffee contains almost none. Any weight-loss plan, even keto, should not be approached in this manner.
Second, keto coffee has a lot of calories in it. Quite a few calories. To be accurate, there are about 440 calories in this dish. This means that heavy coffee consumers can’t simply replace their daily 4+ cups of coffee with keto coffee because they’ll never lose weight if they consume that many calories every day. Bulletproof coffee should only be used to replace one cup of coffee per day, not as a full-time replacement for regular coffee.
Is it possible to sweeten keto coffee with sweeteners, milk, cream, or creamer? Yes, as long as they follow the ketogenic diet’s rules.
On the keto diet, sugar is prohibited, and many artificial sweeteners contain carbohydrates. Instead, use a low-carb sugar alcohol like erythritol or xylitol, or a natural zero-carb replacement like stevia or monk fruit extract.
What is the source of MCT oil? Amazon has a plethora of products to choose from, and “The Bulletproof company’s “Brain Octane Oil” is one of the best.
What are the drawbacks to using MCT oil?
Diarrhea, vomiting, agitation, nausea, stomach discomfort, intestinal gas, essential fatty acid deficit, and other side effects are all possible.
Does MCT oil help to reduce insulin levels?
Medium chain triglycerides (MCT) have unique metabolic features that may improve insulin sensitivity (Si) and beta cell function in humans, but there is little evidence of this. A 6-week clinical trial of MCT oil supplementation was done.
Is MCT oil beneficial in the treatment of insulin resistance?
Researchers have uncovered a surprising amount of benefits related with the use of MCT oil. Although not all of them have been established conclusively, there is plenty of evidence that MCT oil is beneficial to your health when consumed in moderation. We’ll come back to that section later.
The most obvious advantage is weight loss, which we’ve already discussed in broad terms.
We don’t need to say it again: MCT oil appears to assist keto dieters stay in ketosis longer, increasing their dependence on ketones for energy and fat burning. To be honest, marketing MCT oil to folks on the ketogenic diet has spawned a whole industry.
However, MCT oil appears to help with weight loss in other ways as well.
According to studies, MCT oil makes you feel fuller, which means you won’t be as hungry as usual – and so desire to eat less. This is because MCTs enhance the production of leptin and peptide YY, two hormones that promote satiety (feeling full). The reduction in hunger after ingesting MCT oil was dubbed by one study as “awesome.” “Severe.”
There are a slew of other advantages to losing weight. MCT oil appears to support gut health, especially in obese people who are otherwise healthy. By promoting the development of “MCT oil appears to boost the likelihood of weight loss by increasing the growth of “good” bacteria.
Excess triglycerides are deposited as fat in the body when we consume LCTs. LCTs aren’t; instead, they go straight to the liver, where they are converted to energy. Finally, MCTs have a lower calorie content than LCTs. Although this does not have a significant influence on overall weight loss, every little bit helps.
Some study suggests that eating MCT oil, even if you’re not on a keto diet, can help you lose weight. The most widely regarded study found that the oil helped mice lose weight, but there is also evidence of a link between medium-triglyceride consumption and a reduction in body weight in humans.
Exercise Endurance and Performance
Athletes and fitness warriors in the gym, on the track, or on the road may benefit from the extra energy boost and fat burning we’ve described. However, there is another apparent athletic benefit of MCT oil: it appears to reduce lactate levels in the body.
What is the significance of this? Lactate levels rise throughout a workout because lactic acid is produced by the body’s muscles. The cramps and aches often associated with prolonged activity are caused by elevated lactate levels. MCTs’ apparent ability to reduce lactate levels allows people to exercise for longer periods of time, allowing them to theoretically burn more fat. However, the evidence regarding MCT oil’s capacity to boost performance is currently being studied.
MCT oil appears to help diabetics manage their diabetes, which is a somewhat similar topic. Much of this benefit appears to be due to MCT’s effects on fat burning and storage, as both are important factors in diabetes progression.
According to one study, type 2 diabetics who took insulin and ate MCTs needed significantly less sugar to maintain blood sugar balance than those who ate LCTs. Another study indicated that using MCT oil on a daily basis helped study participants lose weight while also lowering insulin resistance (a major factor in the development and progression of diabetes).
Heart Health Markers
MCT oil appears to be useful for more than only weight loss and related disorders. Its advantages appear to cover a wide range of health and fitness issues.
Obesity and high cholesterol levels, for example, are two risk factors for heart disease. We’ve already discussed how MCT oil can help with weight loss, but it’s also been shown to help with lipid panels, improving “good” cholesterol and overall cholesterol levels while lowering “bad” cholesterol.
After treatment of MCTs, a larger animal investigation found improvements in a variety of risk variables linked to cardiovascular disease.
For years, proponents of MCT oil have claimed that it can aid improve brain function and mental clarity.
Much of this thinking originates from the successful control of some types of epilepsy with ketogenic diets throughout the last century. In certain cases, there’s even evidence that MCTs are more beneficial than medication at lowering or preventing epileptic episodes.
However, evidence suggests that MCT oil’s effects may extend much further.
Type 1 diabetics with acute cognitive impairments during hypoglycemia episodes exhibited dramatically enhanced brain function after being given MCTs, according to one study. Ingestion of MCT oil improved memory function in patients with mild cognitive impairment, according to another study. There’s also evidence that combining MCT oil with a gluten-free keto diet can help certain children with autism.
Patients experiencing cognitive deterioration owing to Alzheimer’s disease provide some of the most compelling data. Following the administration of MCTs, patients with mild-to-moderate Alzheimer’s symptoms saw a considerable improvement in brain function.
Antibacterial and Antifungal Properties
It appears that nearly every “The “excellent for your health” supplement you’ve read about or heard about is said to have potent antibacterial and antifungal capabilities. To that list, add MCT oil. MCTs have been found to aid the body in the battle against some of the most difficult bacteria and fungus.
So you’ve decided that MCT oil is one of those things “Supplements that are “excellent for your health” are worth trying.
Does MCT oil cause an insulin spike?
A modest amount of good fats, such as MCT oil, won’t derail an intermittent fast. When using MCT oil during a fast, it’s important to keep the dose to a bare minimum.
It ensures that your blood sugar levels do not increase and that your overall caloric intake is unaffected by keeping the dosage low.
A normal serving size for an MCT oil supplement when not fasting is 4-6 capsules per day. If you wish to take MCT oil throughout your fast, however, you shouldn’t use the standard serving because it will break your fast.
Because a tiny quantity of MCT oil does not elicit an insulin-induced response in your body, this is the case. MCT oil, when used correctly, will not raise your blood sugar or cause you to break your fast. In fact, consuming MCT oil may help you fast for longer periods of time.
It’s vital to remember that avoiding high-calorie, high-sugar foods and beverages can help you get the most out of your fast, as they may break it.
What is the finest oil for diabetics?
Avocado oil has many of the same health benefits as olive oil, making it a good cooking oil for diabetics. It contains heart-healthy monounsaturated fats that help decrease cholesterol and improve heart health. Avocado oil, as you may have guessed, comes from avocados. This oil’s mild, buttery flavor goes well with both sweet and savory foods. Replace standard mayonnaise, which is high in saturated fat, with avocado oil, which is lower in saturated fat.
This oil can be used to boost your health both internally and externally. Avocado oil of high quality can be used to produce healthy meals or a nutrient-rich skin and hair mask.
Peanut oil is a palatable alternative to butter and shortening that is also good for your heart. This peanut-based oil is high in monounsaturated and polyunsaturated fats, which are both good for you.
Is MCT oil capable of causing weight gain?
A tablespoon of MCT oil contains about 120 calories and 14 grams of fat, which might lead to weight gain. According to Jones, if you add it to your diet instead of replacing other fat sources, the added calories could lead to weight gain.
Is it safe to take MCT oil on a daily basis?
Although there is no defined acceptable upper intake level (UL) for MCT oil, a maximum daily dose of 47 tablespoons (60100 mL) has been recommended (38).
While it’s unclear what dosage is required to reap potential health advantages, the majority of research have utilized 15 tablespoons (1574 mL) each day.
There have been no reports of drug interactions or other major negative effects as of yet.
However, minor adverse effects such as nausea, vomiting, diarrhea, and stomach distress have been recorded.
Starting with small doses, such as 1 teaspoon (5 mL), and gradually increasing intake, they can be avoided. MCT oil can be taken by the tablespoon once tolerated.
If you’re thinking of including MCT oil into your regular regimen, consult your doctor first. Regular blood lipid lab tests are also necessary for keeping track of your cholesterol levels.
Type 1 diabetes and MCTs
Some sites advise against taking medium-chain triglycerides if you have type 1 diabetes since they produce ketones.
High blood ketones are known to raise the risk of ketoacidosis, a life-threatening illness that can strike persons with type 1 diabetes.
However, the nutritional ketosis that a low-carb diet generates is not the same as diabetic ketoacidosis, a life-threatening condition caused by a shortage of insulin.
Even during ketosis, ketone levels in patients with well-controlled diabetes and stable blood sugar levels stay within a safe range.
There are only a few current studies that look into the usage of MCTs in people who have type 1 diabetes. Some older research, on the other hand, found no negative consequences (39).
MCT oil is generally safe for most people, although there are no specific dosage recommendations. Begin with modest amounts and progressively increase them.