3 Ways to Eat (or Drink) MCT Oil

by LCCotter on November 21, 2014

MCT Oil. It’s the new craze, isn’t it? Well, at least that’s what I’ve been hearing and what I’ve been asked about over and over again. What is it? Why is it so good for us? How should I use it? Etc. Etc. Etc.

I will be quite honest, it can be confusing. All this good fat vs saturated fat talk. I am pretty sure our society is confused as well; Fat has been used in such a negative for the past 20 years. But there’s hope! Yes! All we need is a little clarification and explanation.

So let’s talk about it. Fat. Saturated Fat. MCT oil (Fat).

Ways to use MCT oil

I’ll explain how we use it and why I think it’s a great NUTRITION tool for endurance athletes. Sound good?

First things first. What is MCT oil?

MCT oil is Coconut Oil made up of medium chain triglycerides (MCTs). Medium chain triglycerides are a special kind of lipid (fat). These triglycerides are quite unique in their chemical formal (structure) in that they bypass the regular digestion: intestines, to liver to, blood.

Instead, these fats are digested fast and easily.  MCTs are absorbed right away and taken to the liver, where they are used directly for glucose. Similar to the process of simple sugar/carbohydrates absorption. It’s fast and can be converted to ENERGY STAT! This is why it’s great for endurance athletes. Instead of a spoonful of sugar, try a spoonful of MCT oil for quick energy! This is also why some endurance athletes carry MCT oil on their long rides, runs, etc.

That being said, the way each body rapidly DIGEST fats is very individualized. So it’s best to test it out for yourself first. Usually 1-2 tbsp a day is plenty. We use Barlean’s MCT Swirl and 15ml dosage.


Another reason we LOVE MCT oil is to regulate blood sugar and use insulin better. We usually take MCT in between meals for this very reason. The last thing we want it for blood sugar to spike and cause more hormonal fluctuation or adrenal fatigue. Remember that topic? see here to refresh.

And lastly, I personally use MCT oil to get in more fat. Since having a parasite, my stomach is sensitive (at times) to FODMAPS and certain fats. Using MCT oil is easy on my gut and can help me SAFELY increase my fats. But I also make sure to take my digestive enzymes, for maximum absorption. For more on that topic, check out this article.

Okay, now we know why MCT oil is so awesome. But how can we use it? Well, that’s easy. You can use it in almost EVERYTHING.

Here are our 3 favorite ways to use MCT Oil.


First, The Coffee (Bulletproof) Smoothie. Oh yes, you’ve heard me talk about it before. Sometimes we use ghee or butter, but most the time it’s MCT oil, organic coffee, almond milk, and maybe some whey protein. Taste like a latte, but the energy lasts much longer! You can also just add MCT oil to your coffee to get it an extra PERK. ;-)

Second, i LOVE to use in baking. I don’t do it often (due to budgeting) but when i do I use in place of butter or chocolate for dairy free baking/treats. Try this homemade hazelnut latte coconut bark.

hazelnut fig bark

And last but not least, MCT oil is great to use in cooking. You can use it to sear or pan fry fish. Like we did with salted cinnamon salmon.


Or you can replace your standard olive oil dressing and use MCT oil. I made one with MCT oil, lemon, yogurt, and avocado. Simply delicious on a cranberry walnut salad!

MCT oil avo yogurt dressing

Hope this helps clarify the saturated fat and MCT oil confusion. And if you are looking for more oil blends that are good for your health, I highly recommend Barleans Specialty Swirls. Love them!

Barleans Specialty Swirls

Okay, nutrition overload. Hope you made it through the post.

Do you use MCT oil? If so, I’d Love to hear how! 



Disclaimer: Barleans sent us these products free of charge. We love them. Yes, that is both our opinions. Always.


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