If you’re following a low carbohydrate or ketogenic diet, you may be familiar with MCT (medium-chain triglycerides) oil. In fact, this supplement has taken the market by storm because of its many health benefits, including weight loss. So, what are the food sources of this fatty acid? Here are some foods high in MCTs.
Foods High in MCTs
MCT oil contains medium-chain fatty acids with carbon atoms, namely Caproic acid (C6), Caprylic acid (C8), Capric acid (C10), and Lauric acid (C12). However, it is recommended to look for MCT oils with high amounts of C8 and C10 because they provide the most benefits. Some food sources with these carbon atoms are:
Palm Kernel Oil
As you know, MCT oil is derived from palm kernel oil. Keep in mind that palm oil has no amounts of C8 and C10. Plus, it only contains trace amounts of C12. As such, you can’t get C8 or C10 MCT oil from palm oil. However, you can get good amounts of C8 and C10 from palm kernel oil, which is derived from the palm fruit kernel. So, you can use palm kernel oil to get some MCT oil.
One of the foods high in MCTs is coconut oil. In fact, C8 and C10 are usually obtained in coconut oil via the process known as fractionation. As such, you can buy MCT oil labeled as “Coconut MCT Oil” or “Fractionated Coconut Oil.”
Keep in mind that MCT oil is different from coconut oil. The reason is that MCT oil contains high amounts of C8 and C10. Typically, cheap MCT oils have high amounts of C12, which is the most abundant fatty acid in coconut oil. Even so, you can use coconut oil to get some C8 and C10. However, it is best to opt for high-quality MCT oil supplements for the utmost benefits.
How to Take MCT Supplements?
When incorporating MCT oil into your diet, it is recommended to start slow. At first, you can add a teaspoon of this supplement and work up. Usually, the amount you’ll need will depend on your caloric needs, tolerance, and diet plan.
Some of the best ways to use MCT oil are:
- You can add it to your smoothie, coffee, and tea.
- You can use it as a base ingredient for your salad dressing.
- You can add it to chia pudding and other keto desserts.
Overall, coconut oil and palm kernel oil are foods high in MCT oil. However, it is best to opt for high-quality MCT oil for the utmost benefits because they contain the highest amount of C8 and C10.