Medium-chain triglycerides (MCTs) are fats found in foods like coconut oil. Triglycerides are the fancy term for a type of fat, and they serve two purposes: to be burned for fuel or stored in fat cells. But the unique aspect of MCTs is that they’re metabolized differently than other triglycerides. They’re quickly broken down into energy and used by the body for fuel, which means they’re less likely to be stored as fat.

Cool, huh? Want to learn more? Here’s the low down on everything you need to know about MCTs and how they work with a ketogenic diet.

You can get MCTs from either a food source or an MCT supplement. High food sources of MCTs include coconut oil, palm kernel oil, whole milk, and butter. Ever heard of buttered coffee? The whole idea of adding butter to your coffee (while strange) is to increase your MCT intake.

Of course, with so many MCT oils on the market, people are turning to MCT supplements instead of food to get the benefits of these triglycerides. MCT oil has been processed to remove other types of fats and isolate the medium-chain triglycerides. Coconut oil, for example, has several types of fatty acids in it including MCTs. Using a process called fractionation, the MCTs can be separated from the other fats in the oil — that’s how MCT oil is made.

MCT oil is a popular supplement for people following a low-carb or ketogenic diet. The concept behind these diets is that by limiting carbohydrates (sugars), your body has no choice but to burn stored fat for fuel. This is a popular weight management method that’s been around for several years now.

So why take MCT oil when following a low-carb diet? Let’s take a look at how a ketogenic diet actually works. The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar that comes from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

Remember we said that medium chain triglycerides metabolize differently than other triglycerides? MCTs' quick metabolism supports energy production in the body at a cellular level.* The fatty acids produced can be used for quick energy, including fuel for your brain.* As a result, MCTs can help support mental energy and focus when following a low-carb diet.*

Because the keto diet has such a high fat requirement, followers must eat fat at each meal. MCTs help you get those fatty acids, and can help your body burn body fat as energy while on a low carb diet.* Adding MCT oil to your diet is a simple way to help maintain ketosis and still have an energy source with limited carb intake.*

MCT oil can be added to coffee, smoothies, salad dressings, and more! But how much should you consume? In general, you should always follow the directions on the bottle, for any supplement. When it comes to consuming oil, excessive amounts can cause digestive upset. Fats can be hard on the stomach, so too much is definitely a bad thing! Some find it beneficial to start with just 1 teaspoon of MCT oil a day, and then gradually work your way up to 1 tablespoon. Remember to check with your doctor or other healthcare practitioner before starting a new diet or supplement regimen.  

Now that you understand how MCT oil contributes to a low carb diet, consider adding it to your supplement lineup. If you’d like to try a ketogenic diet or have already started, these low carb recipes are great resources to get you started:

The Best Keto Bread Recipes

3 Drool-Worthy Keto Recipes

Creative Ways to Cook with Cauliflower

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.