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A Side-by-Side Breakdown of MCT Powder versus MCT Oil

<article> <section> <p>You have been reading about the benefits of <a target="_blank" href="" rel="noreferrer">medium-chain triglycerides </a>(MCTs) for weight loss, brain health, and as a useful tool for ketosis. You decide to buy some MCT so you can give it a try in your <a target="_blank" href="" rel="noreferrer">keto butter coffee</a> . While shopping for the best product you come across both MCT Oil Powder and MCT Oil. Which is best? How can you decide? Here is a breakdown of the pros and cons of each option.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What is MCT?</header> <p>MCT oil is made up of oils extracted from coconut or palm kernel oil. Then it goes through a process called fractionation, a <i>fancy word for separation</i>. The goal of the manufacturing process is to isolate the two healthiest MCT fats⁠—capric and caprylic acid—to make pure MCT oil. MCT oil is a liquid oil with no color or smell. The fact that it is liquid makes it easy to add to food or drinks.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="Coconut-Oil-Jar-02123"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What does MCT Oil Do?</header> <p>The main benefit of MCT is that it’s immediately accessible as energy by the body. It is not easily stored as body fat, like other types of fats. This makes it useful for keeping your energy up while you are transitioning into a <a target="_blank" href="" rel="noreferrer">ketogenic diet</a> or while you are <a target="_blank" href="" rel="noreferrer">fasting</a>. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Is MCT Oil Healthy?</header> <p>The short answer is: ABSOLUTELY! MCT oil has many health benefits, besides providing amazing energy. A few of these include: </p> <div class="sub-head"><b>1. May Help You Lose Weight. </b> </div> <p>A handful of studies have found that taking MCT oil might speed up your metabolism and help with weight loss—especially in the stomach.<sup>1, 2 </sup> It can also help make you feel more satisfied after meals, so you eat less.<sup>3</sup></p> <div class="sub-head"><b>2. Supports Healthy Digestion</b></div> <p>MCT oil has antibacterial properties that may help fight infections in the digestive system without harming the good bacteria that live there.<sup>4 </sup> But, proceed with caution, for some people MCT oil can cause digestive discomfort. Adding it to your diet a little at a time can help ease this potential side effect. </p> <div class="sub-head"><b>3. Ideal Brain Fuel </b></div> <p>The brain is mostly fat, so it’s no big surprise that quality fats can improve brain health. MCT oil has been found to help improve memory recall in people with Alzheimer’s disease.<sup>5</sup> </p> <div class="sub-head"><b>4. Supports a Healthy Heart </b></div> <p>MCT oil may improve total <a target="_blank" href="" rel="noreferrer">cholesterol levels</a> and LDL.<sup>6</sup> </p> <div class="sub-head"><b>5. Helps Maintain Healthy Blood Sugar</b></div> <p>MCTs may help the body react better to insulin and may improve blood sugar.<sup></sup> </p> <div class="sub-head"><b>6. Improves Exercise Performance </b></div> <p>MCTs can often reduce fatigue during workouts, making them feel easier.<sup>8</sup></p> <p>As you can see, MCT oil is definitely healthy! But, what about the MCT powder? Does it have the same benefits as MCT oil? </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="flour-Spilt-Jar-Table-0212"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What does MCT Oil Powder Do?</header> <p>MCT oil powder, is a powdered product made from MCT oil. As we discussed, MCT oil comes from separating out the main MCTs from coconut or palm kernel oil. With MCT powder, manufacturers take that process a step further. They mix the oil with some type of starch and spray dry it into a powder.</p> <p>This process turns it into a convenient-to-use powder that you can add to food. The main benefit of powder is that it’s easy to carry with you. It won’t make a big, oily mess if it spills on your clothes or in your gym bag.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Is MCT Oil Powder Healthy?</header> <p>MCT oil powder likely has many of the same health benefits as the MCT oil discussed above. </p> <p>The downside of the oil powder is the starch it is mixed with. This reduces the amount of actual MCT oil in the product. Generally, when it is mixed with powder it may be only 50% oil, the rest is starch, so it reduces the amount of MCT you are getting. In some of these products you are paying for a lot of “filler” that doesn’t really have the same health benefits. </p> <p>The starches the oil is mixed with can vary a lot. Some of these starches, like acacia, are just a type of fiber. They have no impact on your blood sugar or carb intake, for this reason they will not kick you out of ketosis. They may help reduce some of the digestive side effects with MCT oil. Acacia has other health benefits, too. Such as helping lower cholesterol and increasing the feeling of fullness.<sup>9</sup></p> <p>Some manufacturers prefer to use low-quality cheap starches. Ones made from corn, grains, or dairy. They may cause gut irritation for those that are sensitive. Fillers that are corn or grain-based, may contain more carbohydrates and could kick you out of <a target="_blank" href="" rel="noreferrer">ketosis</a> . Making them less ideal for people using MCT to transition into ketosis. </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="Mct-Oil-Coconut-Healthy-Oil-0212"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What’s Better MCT Oil or Powder?</header> <p>To get the most bang for your buck, try to choose pure MCT oil over powder. If you want to use the powder, out of convenience, make sure you choose one that has the least amount of filler possible. The best products will include acacia powder and should be around 80% MCT oil. </p> <p>The MCT oil you choose, whether it’s a powder or oil, should include C8 (capric) and C10 (caprylic) fats. These are the most effective MCTs for ketosis. </p> <p>The winner between MCT oil and MCT oil powder, is MCT oil. But, your personal preference matters as well. If you are always mixing smoothies on the go, choose the powder. If you can use your MCT at home with your keto butter coffee, the oil is probably your best choice. Regardless of which one you choose, MCT is a great way to get in your healthy fats and give your body an added boost of energy! </p> <div class="sub-head">Resources</div> <ol> <li><a target="_blank" href="" rel="noreferrer">Greater rise in fat oxidation</a></li> <li><a target="_blank" href="" rel="noreferrer">Weight-loss diet</a></li> <li><a target="_blank" href="" rel="noreferrer">Coconut oil </a></li> <li><a target="_blank" href="" rel="noreferrer">Coconut oil</a></li> <li><a target="_blank" href="" rel="noreferrer">Effects of beta-hydroxybutyrate on cognition in memory-impaired adults.</a></li> <li><a target="_blank" href="" rel="noreferrer">Medium-chain triglycerides</a></li> <li><a target="_blank" href="" rel="noreferrer">Dietary substitution of medium-chain triglycerides</a></li> <li><a target="_blank" href="" rel="noreferrer">Effect of ingestion of medium-chain triacylglycerols</a></li> <li><a target="_blank" href="" rel="noreferrer">Accacia</a></li> </ol> </section> </article>

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