How to Use MCT Oil
By: Rebecca Paredes
- MCT oil supports weight loss, burns fat, boosts brain power and curbs cravings. It’s also one of the most versatile supplements you can add to your diet.
- Blend it in coffee and tea for a creamy, delicious drink. Use it to make salad dressings you’ll actually love. Drizzle it over proteins and vegetables for an instant flavor boost.
- For the best of the best, use C8 MCT oil. It produces four times more ketones than coconut oil, and it’s totally flavorless.
Whether you’re on the keto diet or just want to add more quality fats to your diet, MCT oil is one of the most versatile supplements around. MCT, or medium-chain triglycerides, are fatty acids naturally found in coconut oil. Your body turns MCTs into molecules called ketones, which help burn fat, curb cravings and power your brain.
But how do you use MCT oil? Here are some of the best uses for your new favorite smart fat. Remember: If you’re new to MCTs, start with 1 teaspoon and build to the full 1 tablespoon serving over several days so your stomach stays happy.
How to use MCT oil
You can use MCT oils much the same way you might use olive oil or butter. MCT has a low smoking point, so you’ll want to avoid high-heat cooking situations. It’s important to use high quality MCT oils, much the same as it’s important to use high quality olive oils and other pressed oils. Conventional MCT oils may retain flavors from their sources or even the solvents used during the extraction process. Read reviews and see what other buyers say before committing to an MCT oil that may taste like coconuts or have off flavors from the production process.
MCT oil is commonly used as a dietary supplement. Historically, it has been used to in the medical field to help patients with nutrient absorption disorders like Short Bowel Syndrome or digestive disorders like Celiac’s disease. Medium Chain Triglycerides have also been used to increase the efficacy of exercise in athletes, which then started a trend of promotion in the exercise and diet worlds as a health supplement (specifically in connection to the Keto diet).
There’s plenty of good reasons to use MCT oil, even if you aren’t on a “diet”. It’s a naturally occurring fat that can be a great alternative to highly processed oils like vegetable and canola oil.
Keep reading to learn how to use MCT oil throughout your day.
1. Make a delicious salad dressing
Bottled dressings are usually stuffed to the brim with preservatives, franken-oils and sugar. So, whether you’re Paleo, Whole30 or keto, you definitely want to make your own.
Use Brain Octane oil to thin out your home creations and add a silky mouthfeel to your favorite dressing recipe. It also neutralizes the flavor of overpowering oils like extra-virgin olive oil. Oh, and the ketone boost is always welcome.
Try this: Avocado-Basil Vinaigrette
2. Whip up some compound butter
Slices of lightly-grilled steak with gently roasted vegetables, all covered in herby compound butter … ’nuff said. Once you start making your own compound butters, you’ll put them on everything.
To make compound butter, start with ¾ cup MCT oil to 1 cup grass-fed butter.
- Soften the grass-fed butter and mix in chopped herbs and pink Himalayan salt until incorporated.
- You can roll it up in parchment and refrigerate to mold it back into a stick, or you can mix in a little Brain Octane oil while the butter is still soft for soft, spreadable butter to serve in a condiment bowl.
- Add more oil if you like it softer.
Make a bunch of different flavors — from savory to sweet. They’ll last up to three months, refrigerated.
3. Lower the glycemic index of carbs
On carb refeed days, drizzle Brain Octane oil on high-quality carbs like rice, sweet potato or squash. The fat will help you maintain steady energy instead of letting the carbs rush your system and spike your blood sugar.
Every food has a GI score — a numerical score that indicates how the food affects your blood sugar. Low GI means it affects your blood sugar less, and a high GI means it affects your blood sugar a lot.
That’s why you feel hungry again pretty soon after eating a bowl of sweet cereal with skim milk. Sweet desserts and empty carbs have a high glycemic index. When all of those carbohydrates hit your system at once, they convert quickly to glucose. A spike in sugar creates a spike in insulin to tell your cells to get ready for a delivery of fuel.
When you make a lot of insulin, your cells rapidly take up the sugar, which tanks the glucose levels in your blood. When your blood sugar drops too low, your brain gets the signal that there’s not enough fuel. Soon, you find yourself looking for food again.
Healthy fats have a lower glycemic index because they slow down carbohydrate metabolism. Your insulin will take its time, releasing at a steady pace instead of opening the floodgates. The result is steady energy, instead of a buzzy surge of energy followed by a crash and hunger.
Try this: Sweet Potato Salmon Avocado Toast
4. Make intermittent fasting easier
When you first start intermittent fasting, there’s an adjustment period. Your body is used to being fed first-thing, and when it’s not, it starts sounding the hunger alarm bells. And that’s distracting.
Until your body adjusts, you can use Brain Octane oil to get you through your fast until it’s time to eat. Pure fat won’t kick you out of ketosis like carbs or protein will. In fact, it does the opposite — it quickly converts to ketones, which your body uses for energy. So, MCT oil can help curb your appetite and keep you focused, not hangry.
5. Power your workout
Research shows MCT oil may help your athletic performance. If you teach your body to burn fat like MCTs for fuel, you can work out intensely without “bonking,” or feeling weak after you’ve used up your blood sugar.
Here’s how: Ketones start powering your body and your mind within minutes, minus the energy crashes that come from glucose-rich carbs. Ketones also help your brain produce more mitochondria, the battery packs in all your cells. This gives your muscles the energy they need for a high-powered workout. In a mouse study, researchers noted that mice that consumed MCTs before endurance tasks performed better because they had increased numbers of mitochondria in their cells.
Try this: Drink 1-2 tablespoons of MCT oil, 15-20 minutes before a workout.
6. Hit your fat macro goals
When people first go keto or start the Bulletproof Diet, a common concern is, “How in the world will I eat enough fat?” If you’re coming off a low-fat, carbohydrate-rich diet, it can be a challenge at first to hit your macronutrient goals. MCT oil makes it easy. Just 1 tablespoon of Brain Octane oil gives you 14 grams of satiating quality fats, without even trying.
Try this: Steak with Chimichurri Sauce
7. Cook with it
MCT oil is heat-stable up to 320 degrees Fahrenheit. Use it as a cooking oil to slow-roast or gently cook your favorite dishes, or drizzle it over food as a finishing oil.
8. Make Bulletproof Coffee
Brain Octane oil is a key ingredient in Bulletproof Coffee, which is an easy, satisfying and energizing way to eat quality fats. Thanks to MCTs and grass-fed butter or ghee, a cup of Bulletproof Coffee in the morning keeps you full and focused — and it tastes like a creamy latte.
Try this: Bulletproof Coffee Recipe
9. Upgrade your non-coffee beverages
Because it’s totally flavorless, MCT oil works in plenty of different drinks — with or without caffeine. Try blending it in tea, bone broth or infused water for an extra dose of MCTs.
10. Blend it in smoothies and smoothie bowls
How long a smoothie holds you over depends on what’s in it. If you use straight-up fruit, you’re looking at an hour or two until your blood sugar crashes and hunger hits. If you keep your smoothie low-carb with satisfying fats, you’ll feel satisfied for hours.
Try this: Blueberry Avocado Smoothie Bowl
11. As a carrier oil for essential oils
Essential oils are super-concentrated, which means they’re way too powerful to apply straight. MCT oil is lightweight and absorbs into the skin quickly, bringing along with it whatever essential oils you mix in.
Try this: DIY Natural Bug Spray