MCT Oil & Micro-Nutrients

Medium Chain Triglycerides (MCTs)

Medium-chain triglycerides (MCTs) are a type of fat that is naturally found in certain foods, such as coconut oil or palm kernel oil. MCTs are unique in that they are metabolized differently from other types of dietary fats. Unlike long-chain triglycerides (LCTs), which are found in most dietary fats and oils, MCTs are rapidly absorbed and transported directly to the liver, where they are quickly converted into ketone bodies that can be used for energy.

MCTs have been found to be particularly beneficial for individuals following a ketogenic diet, as they can help to increase blood ketone levels and promote ketosis. This is because MCTs are quickly metabolized and converted into ketone bodies, which can provide a source of energy for the body when carbohydrate intake is limited. In addition, MCTs may help to promote feelings of fullness and reduce appetite, which can be particularly beneficial for individuals who are trying to lose weight.

MCTs are often used in the ketogenic diet as a source of dietary fat. They are commonly found in supplement form as MCT oil, which can be added to foods and beverages to increase fat intake. MCT oil is also a popular ingredient in many ketogenic diet recipes, such as keto coffee and smoothies.

It is important to note that while MCTs can be a beneficial addition to the ketogenic diet, they should be used in moderation and as part of a well-balanced diet. It’s use can also potentially cause diarrhea so slowly work your way up to a higher dosage. We discuss how to do this in the next lesson titled “supplements”.

Why MCTs

MCTs are fat molecules containing three saturated fatty acids attached to a glycerol backbone. The fatty acids in the molecule are between 6-12 carbons long and are considered medium-chain fatty acids. Because MCTs are smaller molecules than other forms of fat, they are metabolized more efficiently into ketones. This might improve dietary adherence and allow for more consumption of healthy vegetables. Many supplemental forms of MCT oil are available.

Micronutrients

One of the key challenges with the ketogenic diet is that many nutrient-dense foods, such as fruits, whole grains, and legumes, are restricted due to their carbohydrate content. As a result, it can be difficult to obtain adequate amounts of certain micronutrients, particularly those that are found in these types of foods. This includes nutrients such as vitamin C, folate, and potassium, which are important for overall health and well-being.

To ensure adequate intake of micronutrients on the ketogenic diet, it is important to focus on consuming a variety of nutrient-dense foods that are low in carbohydrates. This includes foods such as leafy greens, cruciferous vegetables, nuts and seeds, avocados, and low-carbohydrate fruits such as berries. In addition, it may be beneficial to supplement with micronutrients that are commonly deficient in the diet.

Some micronutrients that may require special attention

• Magnesium: Magnesium is important for muscle and nerve function, bone health, and overall health. Since many magnesium-rich foods, such as whole grains and legumes, are restricted on the ketogenic diet, it can be challenging to obtain adequate amounts through food alone. Leafy greens, almonds, cashews, and avocados are good sources.
• Potassium: Potassium is important for fluid balance, muscle function, and overall health. Since many potassium-rich foods, such as fruits and vegetables, are restricted on the ketogenic diet, it can be challenging to obtain adequate amounts through food alone. However, low-carbohydrate vegetables such as spinach, kale, and avocado are good sources of potassium.
• B vitamins: B vitamins are important for energy production, brain function, and overall health. Since many B vitamin-rich foods, such as whole grains and legumes, are restricted on the ketogenic diet, it can be challenging to obtain adequate amounts through food alone. However, foods such as eggs, meat, and leafy greens are good sources of B vitamins.

Mitochondrial Function

Mitochondria are cellular organelles responsible for energy production in the form of adenosine triphosphate (ATP). Here are some ways in which the keto diet may support mitochondrial function:

Increased Ketone Bodies

On a ketogenic diet, the body shifts from primarily using glucose as a fuel source to utilizing ketone bodies, such as beta-hydroxybutyrate (BHB), for energy. Ketones are produced by the liver when carbohydrate intake is significantly reduced. Mitochondria can efficiently utilize ketone bodies, which may enhance energy production and reduce oxidative stress.

Reduced Oxidative Stress

The keto diet is often associated with decreased oxidative stress due to lower blood sugar levels and reduced inflammation. Oxidative stress can impair mitochondrial function by damaging cellular components. By minimizing oxidative stress, the keto diet may help maintain optimal mitochondrial performance.

Enhanced Mitochondrial Biogenesis

It has been suggested that the keto diet can stimulate mitochondrial biogenesis, which is the process of generating new mitochondria. This increased mitochondrial density can potentially improve energy production and overall mitochondrial function. More studies need to be done on this.

Beneficial Micronutrients

The following micronutrients, along with macronutrients like carbohydrates, fats, and proteins, are necessary for the efficient production of ATP, the primary energy molecule in cells. It’s important to maintain a balanced diet that includes a variety of nutrient-rich foods to ensure an adequate supply of these micronutrients.

• Magnesium
• B vitamins
• Zinc
• Vitamin c
• Calcium
• Copper
• Chromium
• Manganese