If you’re eating an 80% fat Keto diet, you want to be eating the right fats..
Because eating too much saturated fat can still lead to nasty problems such as high cholesterol, heart problems and weight gain, even if it gets metabolised.
This is the main reason why Doctors and other health-conscious people, like my dad, advise against the Keto diet.
The good news is, because of the rise in Keto popularity, new research is shining a light on the more obscure and misunderstood fat sources.
Not only are some of them good for Keto, they are also heart boosting and even have a higher thermogenic score (so they burn more calories!)
In this newsletter, we will take a deep dive into one of these new OBSCURE fats:
MCT’s
Which has actually been a part of the Asian diet for decades in the form of coconut oil, a trend which has recently gained popularity in the West.
I recently told my dad about all the benefits of using MCT’s in his diet. His very cynical, health-conscious reply was, “I can’t cook with coconut oil! It’s saturated fat; it’s like cooking with poison!”
I then went on to explain how recent studies have shown that while MCT’s may be a “saturated” fat, they fall into a different class than the saturated fats found in the standard American diet. Unlike the LCT saturated fats he’s used to, these Medium Chain Triglycerides are actually healthier than the usual “healthy fats”, like his favorite; Avocado Oil!
In fact MCT’s can:
- Kick-start your ketosis by delivering ketones straight to your bloodstream
- Suppress your appetite AND help you lose weight
- Boost your brain and heart
- And even work against the negative effects of saturated fats
That makes MCT’s a must for any keto-er, especially if you’re very health conscious and want fast results!
That’s why you’ll find a lot of MCT supplements on the market…
The trouble with MCT is that finding natural sources of with the right ratios to aid your keto diet the most effectively is very difficult, and finding the right MCT supplement can be just as difficult.
So let’s take a look at why MCT’s are better than other fats and how you can choose the right supplement to give you the best results:
What ARE MCT’s Really?
MCT is short for Medium Chain Triglyceride. This is a type of fat that is easily digested and turned into ketones. MCT’s contain anywhere between 6-12 carbon atoms. Their molecular structure means they don’t need to be broken down, instead they get absorbed straight to the liver. From here they can be transported throughout the body as a source of fuel.
When you’re on a keto diet it means your body is using ketones for fuel instead of glucose. In the beginning phases of ketosis it can be quite a shock to your system. Your body panics and all kinds of hormones are released. But because MCT’s are so easily absorbed and transported as ketones, it means this shock is lessened or even avoided altogether.
Unlike other fats, MCT’s are the most easily absorbed and used as fuel.
So MCT’s are Better than LCT’s and SCT’s?
Yes
When it comes to fats it’s best to know the differences. While each type of fat, except trans fats, have their own unique benefits…
For the purpose of weight loss and ketosis, MCT’s are the best to get you in the sought after Keto Zone with the least problems.
SCT’s vs. MCT’s vs. LCT’s
| SCT’s | MCT’s | LCT’s |
|---|---|---|
| Aid in digestion and are not used as a source of fuel. | Are easily absorbed and turned into ketones. | Require bile and pancreatic enzymes to digest, putting strain on your digestive system. |
| Are naturally produced in the gut, especially in the presence of fiber | Are found in natural sources and in the form of supplements. | Are the most abundant types of fat, found in the form of saturated, unsaturated and polyunsaturated fats. |
| Aids in digestion. | Aids in ketosis and weight loss. | Supplies vitamins, minerals and energy. |
| Doesn’t get stored as fat. | Doesn’t get stored as fat. | Can get stored as fat. |
The other two fats explained:
SCT’s
These are Short Chain Triglycerides, also known as Short Chain Fatty Acids. Fatty Acids fall into this category if they have less than 6 carbon atoms.
SCT’s are naturally produced by the bacteria in the gut. They are used as part of the production of glucose and other fatty acids. So, while it might seem as though they should be more easily absorbed than MCT’s, because they have a shorter carbon chain, they are actually vital in the absorption of fats and glucose.
SCT’s have a lot of benefits, including cancer fighting and anti-inflammatory properties, but as far as their use in a keto diet goes, they promote gut health. They do not directly assist in reaching, or maintaining ketosis and weight loss. If you want to incorporate SCT’s in your diet to get the benefits you can add more fiber, which naturally stimulates your gut to produce more SCT’s, but this won’t have a major effect on your ketone levels.
LCT's
As you may have guessed, LCT is short for Long Chain Triglycerides. This is the most abundant type of fats as fats that fall into this category have 13 or more carbon atoms in a chain. Despite their abundance, these are the most difficult to digest and require bile and pancreatic enzymes to be broken down and absorbed. If you’re new to keto this can put quite a strain on your body!
You may already be familiar with saturated, unsaturated and poly-unsaturated fats? All of these fall into the LCT category and is only an indication of how many double bonds an LCT has. So, even if you’re keeping your keto-diet “light”, by eating more unsaturated or poly-unsaturated fats, you’re still putting more strain on your pancreas and liver than you need to. (In fact you could be on the road to malnutrition, because sources of saturated fats, such as animal protein and by products, contain more vitamins and minerals.)
It’s important to have LCT’s in your keto diet, but it’s equally important to balance them out with SCT’s and MCT’s to ensure that you don’t shock your system. Because LCT’s are so energy rich, any extra energy produced by them can also be stored as fat, so keeping an eye on moderate intake is also important.
Why are MCT’s so special?
Let’s take a look at the four types of MCT’s, what are their structures and uses?
Caproic Acid
Has a chain of 6 carbon atoms (C6), and is the most easily absorbed of all MCT’s. C6 might sound like a good addition to your keto diet, but the taste is unbearable (like a mix between rotten milk, cheese and soap). That is why it is excluded from MCT supplements.
Caprylic Acid
Has a chain of 8 carbon atoms (C8). C8 naturally makes up 12% of coconut oil. But as this is one of the best MCT sources of ketones, giving you a quick dose of stable energy, most MCT supplements have a much greater percentage of C8. This raises your ketone levels a lot faster than coconut oil, making your keto diet more effective, helping you to lose more weight faster.
Capric Acid
Has a chain of 10 carbon atoms (C10). C10 naturally makes up 10% of coconut oil. It is also easily absorbed by the liver and turned into ketones, but less so than C6 and C8. it does however have amazing benefits and is therefore a key part of MCT supplements.
Lauric Acid
Has the longest chain, with 12 carbon atoms (C12). C12 makes up 40% of coconut oil. While C12 is technically considered a MCT it acts more like an LCT, because of the long carbon chain. While adding a bit of C12 to your diet can teach your body how to break down LCT’s more effectively, this MCT is not preferred to help raise your ketone levels and aid in weight loss.
Which MCT’s are Best?
As you can see, while MCT’s are naturally found in coconut oil, the ratios aren’t right. You get too much C12 and too little C8 and C10. That means you get less ketones and more energy.
It’s also worth mentioning that C8 and C10 are natural appetite suppressants, due to the quick and stable release of energy in the form of ketones they increase leptin levels and decrease ghrelin levels.
That’s why you need a supplement with high levels of C8 and C10 for the best keto results, but that’s not the only benefit of using a well formulated MCT supplement.
With a well-formulated MCT Supplement you’ll get:
- Boosted Weight Loss
- Cardiovascular Health
- Increased Gut Health and Absorption
- Boosted Brain and Liver Function
- Boosted Immune System
- Stable Energy
- Increased Vitality
Worried about side effects?
Not only is our MCT Oil Powder less messy, but it’s even more easily absorbed than MCT Oil, making the chances of side effects even less.
All you need to do is start off with 1 tsp or less and work your way up to 2-3 tablespoons gradually.
From the very first time you use MCT Oil Powder you’ll be getting the benefits of this keto superfood.
Still not convinced? The evidence of the benefits of MCT Oil Powder are right HERE.