Medium-chain triglycerides are found in MCT powder, which is a type of supplement that is used by many to help people lose weight, and support intermittent fasting.
It has become more popular in recent years because of the many benefits it has, such as weight loss, a faster metabolism, and a lower risk of heart disease.
This MCT powder guide will explain what the powder is, how it can help your diet, and how to eat it the best way.
What is MCT Powder?
To understand what MCT powder is all about, we first need to know what MCT stands for.
MCT stands for medium-chain triglycerides. In general, triglycerides make up most of the fats we eat.
A triglyceride has three types of fats: long-chain fatty acids, medium-chain fatty acids, and short-chain fatty acids (SCFAs).
A fatty acid’s chain length is determined by the number of carbon atoms in it.
5 Benefits of MCT powder
MCT helps in weight loss
MCT powder can make you feel full, which is one of the best ways to help you lose weight.
A lot of people who took part in studies said that when they ate MCT powder instead of long-chain fats or coconut oil, they felt full and satisfied for a longer time.
They ate less because they didn’t want to eat as much and their stomachs didn’t empty as quickly, which suggests that MCTs could help people lose weight.
There were thirteen clinical trials that looked at the effects of long-chain triglycerides and MCT intake.
MCT intake led to less weight gain, smaller waist circumference, and smaller hip circumference.
MCTs and the keto diet
In a normal diet, carbohydrates are the main source of energy for the body, with glucose, the form of carbohydrates that the body can break down and use, being the main source of energy.
Because the keto diet is so strict, you will eat mostly fat and protein and very few carbs in order to stay healthy. This means that you only have a limited amount of glucose that you can use as an energy source at any given time.
When you cut back on carbs, your body is forced to use stored body fat for energy.
Ketosis, which is the metabolic process of burning body fat, makes ketones, which are used as an energy source and are made by the body.
When you go on a ketogenic diet, you will lose a lot of weight.
The keto flu, low energy, and brain fog are all things that your body will get used to over time.
Taking MCT powder, on the other hand, can help you get used to the keto diet before you start it.
This is because MCTs can easily be turned into ketone bodies, as we said before. Increased ketone levels help keep energy levels up during the transition to a keto diet.
Because MCTs are part of the keto diet, your brain can start running on ketones instead of glucose.
MCTs support brain health
While glucose is the brain’s main source of energy, Alzheimer’s disease patients have a hard time taking in glucose. If you have mild to moderate Alzheimer’s disease, your brain can use ketone bodies as an alternative energy source.
The amount of ketone uptake in patients with mild to moderate Alzheimer’s disease was similar to that of healthy people.
A recent study found that if elderly nursing home residents took 6 grams of MCT supplements for three months, their brain power got better.
MCTs may help boost workouts
You might be able to use MCT powder to help you improve your exercise routine.
According to one study, recreational athletes who ate MCTs had lower blood lactate levels and a lower rate of perceived exertion when they did moderate to vigorous exercise.
Also, the MCT group took longer to run out than the long-chain triglyceride group did.
According to the authors, when more fatty acids were available from MCTs and used to fuel exercise, the amount of carbohydrate that was broken down for energy went down.
MCT may help manage diabetes
Taking in MCT powder may help people who have diabetes manage their blood sugar levels better. Individuals who consumed MCT powder for 90 days had better insulin resistance and lower cholesterol levels, as well as less weight and a smaller waist circumference.
People who took MCTs saw their energy intake go down, which was a very interesting thing to find out about.
When MCTs are consumed in moderation, they may help lower lipid levels, raise glucose levels, and improve insulin sensitivity.
How to Choose an MCT Powder
Not all MCT powders are the same. It costs less to buy generic powders, but the quality is lower. These trade-offs have a big impact on the ketone-driving power of MCT powder.
People who buy high-quality MCT powders have these traits.
- They use C8 and C10, not C12. C12 is still an MCT, but it takes a long time for it to turn into energy.
- MCT powder is made by the manufacturer with acacia fiber. Using low-quality fiber, such as corn fiber, maltodextrin, or liquid glucose, can cause your blood sugar to rise and stop your body from going into ketosis. This can also make your energy levels drop and cause problems with your stomach.
- Neither corn fiber nor psyllium husk maltodextrin is used as fillers. The manufacturer also doesn’t use emulsion-making ingredients like soy lecithin or sunflower lecithin, preservatives like TBHQ or sodium benzoate or citric acid, or thickeners like xanthan gum.
How Can You Incorporate More MCT Powder Into Your Diet?
There are many ways to add MCT powder to your diet, whether you’re on a ketogenic diet or just want to improve your general health.
When you mix together your favorite veggies and fruit that are keto-friendly with ice, almond milk, and a few scoops of MCT powder, you get a tasty and healthy smoothie.
If you’re on a low-carb diet, nut butter in any form is a great way to get more protein and fat. They become a superfood when they’re mixed with MCT powder.
When you use MCT powder, one of the best things you can do is add it to your coffee.
Keep in mind that you can buy MCT powder that has been made to be used as a coffee creamer, but you can also mix a few teaspoons of regular MCT powder with any other ingredients you want to add to your coffee.
You might want to try out MCTs now that you know more about them and how they might help your body.
An MCT powder is a great way to get more MCTs into your diet, especially if you’re on a low-carb, ketogenic diet like the Ketogenic diet.
It’s very important to start small and use a high-quality MCT powder when you start taking MCTs.
Then, gradually increase how much you eat so that your body can use them properly.