The list of health benefits of MCT Oil or medium-chain triglycerides, a type of fat, includes fat loss, appetite suppression, increased energy, improved cognition, improved athletic performance, to name a few. Read on to see why I use it, how it differs from coconut oil, how to take it and more!
A balanced, nutrient-dense diet rich in healthy fats is essential to us being our very best! Every single cell in our body needs fat to function, most especially our brain cells. Our brain is actually the fattiest organ in our body at over 60% fat. You already know my feelings on the importance of healthy fats in a well-balanced, nutrient-dense whole foods diet, but you can read more about the Benefits of Healthy Fats.
At this point I have to imagine you’ve heard the buzz surrounding MCT Oil. One of the quickest sources of clean fuel for both the body and the brain, MCT oil is hands down one of the best ways to power up your performance or kick start a nutrition program.
What is MCT Oil?
“MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has many health benefits, ranging from improved cognitive function to better weight management. MCTs are a type of fat that can be readily used for energy by your body and do not have to be broken down before use. They are precursors to ketones and help your body burn fat instead of burning carbs. Ketones are one of the brain’s two primary fuel sources, and also a vital source of ATP energy for the body. ATP energy is what allows every single muscle in your body to move. While ketones from fat, rather than glycogen from carbohydrates, are the primary source of fuel for those on a ketogenic diet, but you don’t have to fully go keto to benefit from MCT oil and ketones.
MCTs get their name because of the length of their chemical structure. All types of fatty acids are made up of strings of connected carbon and hydrogen. Fats are categorized by how many carbons they have: short-chain fats (like butyric acid) have fewer than six carbons, medium-chain fats have between 6–12 carbons and long-chain fats (like omega-3s) have between 13–21.
Most fats consumed are taken into your body then must be mixed with bile released from your gallbladder and acted on by pancreatic enzymes to break it down in your digestive system. Medium-chain fats are digested easily and once they reach your intestine they are sent via the bloodstream directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. MCTs even pass the blood-brain barrier to supply your brain with an instant boost of energy. MCTs are absorbed more quickly than longer chain fats, as there is less work for the body to do, in breaking down the carbon bonds, meaning they can be used quicker as fuel, rather than being stored as fat.
Medium-chain Fatty Acids May Help With:
The Benefits of Eating Liver are abundant and very well documented. Liver is nature’s most concentrated source of vitamin A; it is also abundant in B12 and other B vitamins, plus iron, choline, copper, folic acid, purines and natural cholesterol. It’s also a fantastic source of magnesium and phosphorus. Liver has also been shown to contain a not-yet identified anti-fatigue factor.
I live by the rule: never say never! In the past I have tried eating liver several different ways and while I really wanted to like it, I just couldn’t get down with it. I didn’t love the taste, or truthfully there was something off-putting about knowing what I was actually eating. I had a hard time looking at it, even. I kinda always knew it was good for me, but I honestly didn’t know to what extent and while I tried, I just couldn’t bring myself to eat it. However, I refused to ever say “I will NEVER eat liver” – rather I thought: someday I will find a way to like it.
The more I learned about liver, especially during my time in school with the NTA and in doing my own research, the more I was determined to find a way I could and would enjoy it. At first, it started with liver supplements, so I could reap the benefits of liver without having to eat it. The effects were so profound that I finally decided one day to just try paté at a restaurant while traveling. I liked it. I actually liked it a lot. I came home and promptly ordered a liver from the incredible farm we get all of our pasture-raised meat from, Diamond Mountain Ranch, and I decided it was time to just dive right in and make it myself.
The Offal Truth:
While many people assume that plant-based foods: vegetable and fruits are the most nutrient dense foods on the planet, I think most would be surprised to learn that organ meats (also called offal) actually far surpass most plants for nutrient density and at the top of that list is liver. Organ meats contain some of most highly prized nutrients in concentrations hard to find anywhere else. This is why predatory animals eat it first, instinctively knowing that organ meats are the densest source of nutrition and why it has been so highly celebrated throughout history. Prior to modernized culture and our industrialized food systems, traditional food cultures generally ONLY consumed the organ meats, the lean muscle meat, that we consume today was thrown away or used to feed other animals.In general, organ meats are between 10 and 100 times higher in nutrients than corresponding muscle meats.
All that being said, none of this is to at all say that fresh produce isn’t of equal importance. Fruits and vegetables are rich in phytonutrients like flavonoids and polyphenols that aren’t found in high concentrations in meats and organ meats, so it’s just as vital to include an abundance and array of fresh produce as a significant part of your diet.
Nature’s Most Nutrient-Dense Superfood
So why is liver so incredible? To simplify it, liver contains more nutrients, gram for gram, than any other food.
Quality Grass-fed Liver Provides:
- An excellent source of high-quality protein
- Nature’s most concentrated source of vitamin A
- All the B vitamins in abundance, particularly vitamin B12
- One of our best sources of folic acid
- A highly usable form of iron
- Trace elements such as copper, zinc and chromium; liver is our best source of copper
- An unidentified anti-fatigue factor
- Three ounces of quality beef liver contains almost three times as much choline as one egg
- CoQ10, a nutrient that is especially important for cardio-vascular function
- A good source of purines, nitrogen-containing compounds that serve as precursors for DNA and RNA
- It also contains a mysterious “anti-fatigue factor,” making it a favorite among athletes 1https://www.westonaprice.org/health-topics/food-features/the-liver-files/
References [ + ]
1. ↑ https://www.westonaprice.org/health-topics/food-features/the-liver-files/
Why Are We Talking About Fat?
The reason I write this post, is that even though, for so many us, we have woke to this knowledge and have worked hard to reframe our approach to nutrition and no longer fearing the fat, we still have so much work to do. After many decades of low-fat propaganda, the “fat makes you fat” rhetoric is still so deeply ingrained in the collective psyche. Many people STILL greatly fear fat, even though study after study shows that fat is not only harmless 1http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract but that it is in fact, quite necessary to many important functions in the body. I myself see this fear weekly in my nutrition clients, all over the internet and in my social feeds, at the grocery store, at restaurants, at the gym, etc and of course, all of the many side effects of low fat eating – we HAVE to change this dialogue!!
It is beyond challenging to decide where to even start on such a huge, huge topic. Chatting about dietary fat is a big undertaking and we are going to merely just scratch the surface with this initial post, decoding the myths and where the fat fearmongering began, along with the crucial reasons we need fat in our diet. So, let’s get to the basics.
First and foremost you need to know that fat is a necessity in our bodies. This vital macronutrient provides building blocks for the brain, hormone and cellular membranes throughout the body, it is essential for the absorption of fat-soluble vitamins like A, D, E and K and it is deeply hydrating!
By adequately increasing my healthy fat intake, more than any other change I have made in my lifestyle and diet, I have personally seen profound affects on my health, from my digestion to my skin including chronic hormonal and cystic acne, from my moods to my ability to concentrate, hormonal imbalances to libido (YUP!). Fat is a powerful anti-aging food, both internally and externally. Consumed as part of a healthful diet, fatty acids (the building blocks of fat) help stabilize blood sugar – allowing your body to release fat, protect it’s lean muscle, and surge with energy. When our focus is on creating meals that are rich not only in healthy fats, but also quality well-sourced proteins and fibrous green leafy veggies, we can thank especially the healthy fats for keeping us satiated. Staying satisfied for longer means so you won’t find yourself searching for the junky, processed snacks in between these healthy, whole food meals.
References [ + ]
1. ↑ http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract