SO...WHAT ARE THEY?
Medium chain triglycerides (MCTs) are fatty acids that are shorter than LCTs (long chain triglycerides), making them easier to digest and break down for energy. There are four types of MCTs: caproic acid, capric acid, lauric acid and caprylic acid. Caprylic acid has been shown to be beneficial on its own, so you’ll sometime see it sold as an oil or supplement that can be consumed the same way as MCT oil.
WHY ARE THEY IMPORTANT?
MCTs are easy for your body to absorb and break down, meaning that your body will quickly use them as an energy source rather than store them as fat for later use. Any fat will make us feel satisfied after a meal, so choosing a fat that is easier for your body to process than store will aid in weight loss or weight maintenance. MCTs have also been shown to deactivate the hormone ghrelin, aka the hormone that tells us we’re hungry even if we don’t need anymore food. They’re also an anti inflammatory, aiding in muscle recovery and helping prevent diseases such as atherosclerosis, arthritis and others.
GREAT! WHERE CAN I FIND THEM?
MCTs can be found in foods such as coconut oil, grass fed butter and ghee, or straight in MCT oil or caprylic acid supplements. These foods are energy dense, so enjoy them in moderation. Remember that 1 serving of oil or butter is 1 tbsp or less. MCT oil or caprylic acid can be purchased on Amazon or from the Vitamin Shoppe, but be sure it is from an organic, trusted source.
HOW CAN I ADD THESE FOODS INTO MY DAILY LIFE?
Anywhere you use oils or fats! In moderation they can be used in salad dressings, as a coating for vegetables and meats when cooking them (they have a relatively high smoke point). For breakfast, combine in a blender 8-10oz of coffee, 1 tbsp grass fed butter and between 1 tsp and 1 tbsp of MCT oil for Bulletproof Coffee!