5 Easy Ways to Incorporate MCTs into a Ketogenic Diet
There is a big difference between eating a low-carb diet and switching to a ketogenic diet. When it’s time to add fat to the diet, one smart way to do so is by adding medium-chain triglycerides (MCTs). MCTs are fat molecules that contain a glycerol backbone attached to three medium-chain fatty acids, but they’re digested differently from other dietary fats.1
Ready to add some MCTs into your ketogenic diet? Here are a few convenient ways to do so:
- Coffee & alternative hot beverages:
Hot beverages, such as coffee and tea, are a fantastic way to consume MCTs. This is usually done by blending 1-2 Tbsp. MCT oil or powder into your hot beverage of choice. You can get away with stirring MCT powder into your drink; however, if you are using oil, a blender is highly recommended to give you a creamy, frothy drink and avoid having oil droplets floating on top.
- Dressings & dips:
Using MCT oil in homemade salad dressings, dips, marinades, etc. is a perfect way to consume MCTs. Substitute MCT oil in for any oils used in your favorite recipes or just drizzle plain MCT oil over foods. If you find it hard to consume enough vegetables, making a delicious dressing or dip may be what you need! For homemade dressing inspiration, see this post.
- Smoothies:
Adding MCT oil or powder to your low-carb and/or fruit-free smoothies adds extra creaminess and deliciousness. You could even make a keto-friendly vanilla milkshake with MCTs.
Ingredients:
- 1-2 Tbsp. MCT oil or powder
- 1½ cups milk (dairy, coconut, or nut milk)
- ½ tsp vanilla extract
- 1 Tbsp. monk fruit or erythritol (or 3-5 drops of stevia)
- Pinch of salt
- 3-5 ice cubes
- Blend all ingredients together and enjoy!
- Keto desserts:
MCTs can easily be added to keto-friendly dessert recipes and actually may improve the taste of the recipes! For baked goods, MCT powder works best since it won’t significantly alter the consistency of a recipe. For fat bombs or other freezer-friendly treats, MCT oil works just as well as any other oil since MCT oil solidifies when frozen but melts in your mouth when consumed. For all other desserts, you can use either MCT powder or oil.
- Straight from the spoon:
MCT oil is pretty flavorless, so taking it by the spoonful is an option. If you don’t want to get fancy in the kitchen, this is your best bet!
MCTs are a great option for adding fat to a ketogenic diet. Get more tips on the ketogenic lifestyle and other topics in the Metagenics blog.
Submitted by the Metagenics Marketing Team
References:
- MCT Oil 101 – A Review of Medium-Chain Triglycerides. https://www.healthline.com/nutrition/mct-oil-101#section2. Accessed May 3, 2019.