Be yourself; Everyone else is already taken.
— Oscar Wilde.
This is the first post on my new blog. I’m just getting this new blog going, so stay tuned for more. Subscribe below to get notified when I post new updates.
How to Use MCT Oil for Better Health
f you’ve heard about bulletproof coffee or the ketogenic diet, then you will have most likely stumbled upon MCT (medium-chain triglycerides) oil is trending. With health benefits claims ranging from weight loss to increased energy, it’s become ever more popular amongst health and wellness enthusiasts.
Although popular with keto fans, MCT oil isn’t only for those following specific nutrition approaches – it may, in fact, make a healthy addition to your everyday life. But is this ‘miraculous’ oil everything it’s cracked up to be? Let’s dive in and investigate the claims – plus, we’ll show you how to use MCT oil for best results.
What is MCT oil?
Medium-chain triglycerides (MCTs) – also known as medium-chain fatty acids – are a form of saturated fatty acids, believed to be near absent in the “standard” western diets. MCT compounds are found in coconut and palm oils, as well as in a few dairy products; however, MCT oil itself is created through laboratory extraction.
MCTs are absorbed by the body faster than more common long-chain fats. Unlike long-chain fatty acids, your body processes MCTs in the liver instead of in the gut, where they transform into ketones, which your body uses as energy. A key reason why MCT oil has gained traction as part of the ketogenic diet.
MCT oil vs. coconut oil
With the health benefits vs. harmful effects of saturated fats still under scrutiny, coconut oil is a hotly debated food, due to its high level of saturated fat and calories. Made from the flesh of coconuts, this type of oil packs in a whopping 12 grams of saturated fat — around 85% of your daily recommended intake — which can lead to a higher rate of LDL (so-called bad cholesterol). MCT oil, on the other hand, contains about 7 grams of saturated fat per tablespoon.
Much of the MCT oil on the market today is extracted from coconut oil, in fact, around 50 percent of the fat in coconut oil are MCTs. During the manufacturing process, producers isolate the MCT in the oil before bottling and selling it. If you’re looking for a high-quality source of MCT — taken in small doses — concentrated MCT oil is a good option.
MCT oil & weight loss
One of the most common claims by MCT oil fans is that it may help with weight loss. Although consuming high-fat foods was once demonized and cited as the cause of obesity, we now know that it’s not that black or white and that a moderate amount of the right kind of fat can contribute to a healthy lifestyle.
Researchers have found that MCT oil causes the body to increase the release of peptide YY and leptin, two hormones that are known to promote feelings of satiety. In one study, researchers found that pure MCT oil was better at staving off hunger pangs than coconut oil, which is a convincing argument when comparing MCT oil vs. coconut oil.
Another reason why MCT oil may promote weight loss is down to how your body metabolizes it. This goes back to the fact that MCT oil converts into ketone as the body’s energy resource, instead of glucose, and in turn burning fat instead of storing it.
MCT oil side effects + benefits
As with pretty much any food or drink, too much of a good thing isn’t always great. You could apply this logic to MCT oil as well. If you overdo taking MCT oil, the side effects aren’t pretty — they include diarrhea, intestinal gas, nausea and vomiting amongst other unpleasant symptoms. It’s also a good idea to avoid MCT if you have diabetes or problems with your liver.
In addition to weight loss support, here are just a few other good reasons to add MCT oil to your diet:
- As MCT converts into ketones as an energy resource for your body, it can be an alternative source of energy to glucose.
- MCT oil has antibacterial and antimicrobial properties, which may hinder the growth of harmful yeast and bacteria.
- MCTs have been known to prevent lactate buildup, making it a popular choice among athletes looking to improve their performance.
Be sure to consult with your doctor to make sure taking MCT oil is right for you, and to learn how to use MCT oil properly alongside any medications you may be taking.
How to use MCT Oil
When looking to try out MCT oil, make sure to opt for a reputable brand that you can trust – quality is always important when selecting nutritional products. Be sure to read the ingredients label to ensure that the oil you choose is free of any additives or pesky preservatives.
As far as dosage goes, the amount you take tends to vary from person to person. The general rule is to start small and work your way up from there. To begin with, try one teaspoon of pure MCT oil per day and slowly work your way up to one tablespoon a day.
Not sure how to use MCT oil? We recommend mixing your dose with a hot drink like tea or coffee, but you could also add MCT oil to a smoothie or post-workout shake.
The last word
Although MCT oil shows great promise in aiding weight loss and a whole host of other health issues, watch out for far-out claims that seem too good to be true. MCT isn’t a miracle potion, but it could be a tool to help you feel healthier!
The Many Nutritional Benefits of Coconutraft
When you think of coconuts, it’s hard not to imagine palm trees and sandy white beaches. This tropical staple is widely regarded by the Western world as an exotic ingredient but has recently become even more popular among natural-food lovers, who tout the benefits of coconut for several reasons. Nowadays, we use products made from coconuts in our daily lives, where it plays a role in everything from our beauty regimens to our kitchens.
The benefits of coconut
In some parts of the world, people call the coconut palm the tree of lifebecause they provide such an array of useful products. We can get so much out of a coconut – they can be a source of food, a refreshing beverage, a nourishing oil or material for making utensils.
While there’s no denying how incredibly useful coconuts are, they still manage to split opinions among nutritionists and dieticians. On the one hand, coconuts are very high in fat and calories, yet at the same time, yet they’re also brimming with vitamins and minerals. What do we think about it? Let’s dive in.
Coconut is:
- High in fiber: Coconuts boast a significant amount of fiber, an essential component to any healthy diet. Fiber keeps us full, but it also shows promise for disease prevention as well as for maintaining your health in general.
- High in saturated fat: This may sound like a negative, but saturated fat from good sources (like coconut) can be beneficial in moderation. They can help to increase the body’s levels of high-density lipoprotein (HDL), which is often known simply as good cholesterol. Additionally, the saturated fat in coconut are medium-chain, which mean they break down more quickly than other types of fat.
- A rich source of protein: One of the most overlooked benefits of coconut is that it’s a fantastic plant-based protein source. The impressive protein content can make a great addition to your diet, especially if you want to gain muscle.
- Full of folate: Coconut is packed with the B vitamin folate, which is a necessary vitamin for red blood cell function and can help contribute to a healthy metabolism.
Health benefits of coconut
Although we’ve outlined some of the overall benefits of coconut, how exactly does that translate to your health? Well, the benefits we mentioned above can affect us in several ways. First of all, coconuts contain medium-chain triglycerides (MCTs) as opposed to long-chain triglycerides, which appear more often in our diets. Because these fats are shorter in length, they’re much easier to break down in the liver, releasing quick energy that your body can use right away.
Some athletes use MCTs as an efficient energy source to supplement their diet and improve their performance. In one study, participants added 15-30 grams of MCTs to their diet, which resulted in a five-percent increase in the calories they burned within 24 hours with long-chain triglycerides.
The presence of potassium in coconuts adds to its relative health benefits. As a mineral, potassium can help reduce high blood pressure as well as balance the water content of the body. Although most of us think of bananas when we think of potassium, coconuts deserve a little love too!
Coconuts: A breakdown
If you’re looking to add more coconut to your diet, you’re in luck! There are plenty of fabulous options available in your local grocery store.
Coconut oil
Let’s start with one of the most incredibly versatile products made from coconuts: the oil. You can use coconut oil in many different ways like for cooking, baking, hair care and oral hygiene.
One popular way to use coconut oil is as a moisturizer for hair and skin – it’s a staple in beauty regimens around the world, like in India where it’s been a hair beauty secret for centuries. Fans of the oil claim that combing a small amount of oil through your hair can help avoid protein loss, helping to prevent damage and strengthen the hair.
Coconut cream
Ever bought a can of full-fat coconut milk and noticed that the liquid at the top of the can had hardened up? The dense solid part is known as the coconut cream. This ultra-rich cream is the perfect ingredient for thickening up curries and working as a non-dairy cream that’s almost as rich as what comes from the cows. And, for vegans and those with lactose intolerance, coconut cream is a godsend, especially for desserts.
The benefits of coconut cream are plentiful, not unlike the other coconut products we’re going over. The cream has a high lauric acid content which, in small trials, has shown promise in combatting cancer cells by signalling prompts for apoptosis (cell shrinkage and death). Although much more research is necessary, it’s clear that coconut cream plenty of potential when it comes to promoting health.
Coconut milk
In recent years, more and more people have been making the switch to non-dairy milk. Coconut milk has become a popular ingredient inside these milk analogs, yet it’s usually just one of many components that make up the beverage. Pure coconut milk, on the other hand, has a very distinct coconutty taste. Made by blending the white flesh (from brown coconuts) with water, this non-dairy milk is thick, creamy and rich.
Although coconut milk is healthy, it’s important to remember that it has a high fat content, so enjoy it in moderation as part of a balanced diet instead of indulging in it all the time. This creamy ingredient is popular with proponents of the ketogenic diet because it’s low in carbs but high in saturated fat, all the while boasting an impressive nutrient profile.
As we mentioned earlier, coconut contains the MCT lauric acid, which is made with the compound monolaurin. Some researchers believe that monolaurin may have disease-fighting properties, but more testing needs to happen to determine if that’s the case.
Coconut water
When we talk about coconut water, we’re talking about the liquid found in the center of the coconut. It has become a firm favorite in health stores and supermarkets because of its natural thirst-quenching properties. This tasty liquid is 94% water, making it perfect for hydrating after exercise. Better yet, coconut water is teeming with electrolytes, which means you can use it as a nourishing sports drink that’s natural and free of added sugars or colors.
Coconut water is also low in calories, sugar and carbohydrates. Try it in place of juice and soda for a healthier – and just as tasty – alternative.
The lowdown
So, are coconuts healthy or not? Absolutely – but in moderation! If you’re trying to lose weight, eat coconut products in moderation so that you can reach your goal and not go overboard on calories. As long as you’re mindful of your eating habits, coconut can be a delicious and healthy addition to your diet.
Introduce Yourself (Example Post)
This is an example post, originally published as part of Blogging University. Enroll in one of our ten programs, and start your blog right.
You’re going to publish a post today. Don’t worry about how your blog looks. Don’t worry if you haven’t given it a name yet, or you’re feeling overwhelmed. Just click the “New Post” button, and tell us why you’re here.
Why do this?
- Because it gives new readers context. What are you about? Why should they read your blog?
- Because it will help you focus you own ideas about your blog and what you’d like to do with it.
The post can be short or long, a personal intro to your life or a bloggy mission statement, a manifesto for the future or a simple outline of your the types of things you hope to publish.
To help you get started, here are a few questions:
- Why are you blogging publicly, rather than keeping a personal journal?
- What topics do you think you’ll write about?
- Who would you love to connect with via your blog?
- If you blog successfully throughout the next year, what would you hope to have accomplished?
You’re not locked into any of this; one of the wonderful things about blogs is how they constantly evolve as we learn, grow, and interact with one another — but it’s good to know where and why you started, and articulating your goals may just give you a few other post ideas.
Can’t think how to get started? Just write the first thing that pops into your head. Anne Lamott, author of a book on writing we love, says that you need to give yourself permission to write a “crappy first draft”. Anne makes a great point — just start writing, and worry about editing it later.
When you’re ready to publish, give your post three to five tags that describe your blog’s focus — writing, photography, fiction, parenting, food, cars, movies, sports, whatever. These tags will help others who care about your topics find you in the Reader. Make sure one of the tags is “zerotohero,” so other new bloggers can find you, too.
Health and Fitness 