Should I Use MCT Oil?
MCTs, or medium chain triglycerides, are a unique form of dietary fat that come with many positive health benefits which include reducing inflammation, supporting a healthy gut microbiome, increasing energy, and managing hunger and appetite. The research is still pouring in on these oils, and as always we have much to learn. But exactly what are MCT oils and how do they work in your body?
To answer that question, let’s take a quick review of dietary fats and their categories overall.
What Are Dietary Fats?
Dietary fats are molecules that are linked into carbon chains—some short, some medium, some long. Not surprisingly, long chain fatty acids (LCTs) range from 12 to 18 carbons, and these are the most popular fats in our American Diets and include soybean oil, fish oil, oils in any nuts, avocado and meats. MCTs are shorter in length, and range from 6 to 10 carbon links, and are most often found in unrefined coconut oil, grass-fed butter, and more recently available as an MCT supplement or oil. Short-chain fatty acids are produced by dietary fiber, and we’ll save these for another discussion.
If you’ve been listening to the news or reading up on the latest health fads, you may have heard of Bulletproof coffee, which boasts high amounts of MCT oil. Bulletproof coffee was created by technology entrepreneur, Dave Asprey, which he adapted from the traditional Tibetan drink, yak butter tea, which is made with grass-fed yak butter.
Where is MCT Oil Found?
My favorite way of getting MCT oil is with unrefined, organic coconut oil, mixed with ghee made from organic, grass-fed butter. The combination gives you the different sort of MCTs that offer the best benefit. These oils raise your good cholesterol, helps your gut, and balances your hormones. I recommend about 10 grams per day, or 2 teaspoons of ghee or coconut oil. Try your own homemade version of MCT tea or coffee by whipping a teaspoon each of coconut oil and grass-fed butter. I recommend using a hand whisk or an immersion blender because putting hot liquids in a blender can cause them to expand and spatter. You can also look for MCT oil online and in health food stores. I love to add my MCT oil to my smoothie for a quick and healthy breakfast. I include lots of smoothie recipes in my book, the Super Woman Rx. I’ve included one of my fave go-to recipes below! Enjoy!
Berry Bomb: In a blender, combine 1 cup coconut or almond milk (unsweetened), 2 scoops of vanilla or plain protein powder, 2 tsp MCT oil (one or a mixture of organic, unrefined coconut oil, grass-fed butter, or ghee), 1 cup of frozen mixed berries, and a ½ cup of spinach or kale (optional). Blend until smooth. Enjoy!