Keto diet with Medium Chain Triglycerides (MCTs)

What is MCT (Medium Chain Triglycerides)?

Medium Chain Triglycerides (MCTs) have unique properties that make them well suited for a ketogenic diet. MCTs are a type of saturated fat which can be immediately absorbed due to their shorter length and also more easily digested than the longer-chain fatty acids that are found in many other foods. Meanwhile, MCTs can be taken directly to the liver and converted into ketones, and used as a rapid source of energy as it increases ketone production and thus achieving ketosis. A study found that eating 15–30 grams of MCTs per day increased 24-hour energy expenditure by 5%. In addition, overall gut environment is definitely vital when it comes to your weight. Research concluded that MCT oil may help optimize the growth of good bacteria and support the gut lining health.

Read more: Ultimate Guide to Ketogenic Diet

MCTs from Coconut Oil

Coconut oil is a perfect keto-friendly food and rich in Medium Chain Triglycerides (MCTs). Therefore, MCT oil is commonly extracted from coconut oil, as more than 50% of the fat in coconut oil comes from MCTs. Coconut oil derived MCT is also preferred as it is more sustainable than palm oil which also provides a good source of MCT. It may help the people with abdominal obesity to increase their metabolic rate and promote the reduction of belly fat. The results from a research on men who ate 2 tablespoons (30 ml) of coconut oil per day, showed that they lost 1 inch (2.5cm), on average, from their waistlines without making any other dietary changes.

Read more : Top 10 Uses of Coconut Oil

Bali Sun Virgin Coconut Oil 

Cold pressed unrefined Bali Sun coconut oil is normally considered virgin and it possesses a light coconut taste and aroma, there is no heat involved during its extraction process while the coconut meat is scooped out and pressed. On the other hand, refined oils possess no coconut flavor or aroma which are produced from dried copra or not fresh coconuts by typically bleaching, deodorizing and heating in a hydraulic press before undergoing further heat and filtering. As with all food processing, the addition of heat reduces the antioxidant content of refined coconut oil. Therefore, cold-pressed oil can be expected to have higher levels of antioxidants than its refined counterpart. Bali Sun Virgin Coconut Oil is healthy edible oil without any pollution.

Research suggests that fat sources with a higher percentage of lauric acid may produce a more sustained level of ketosis, because it’s metabolized more gradually than other MCTs. Bali Sun Virgin Coconut Oil only uses the first press of the coconut offering the maximum concentration MCTs. Due to its rich lauric acid content, it can boost immunity while the MCTs content improves metabolism and helps with weight loss. 

Meanwhile, The extraction process includes several different steps which allows the oil to retain more of the fat soluble nutrients present in fresh coconut meat. This also allows for higher smoke point and more uses in cooking. Bali Sun virgin coconut oil has a high smoke point of 177-190°C, which means that the nutritional value of coconut oil will not decrease easily during cooking.

  • 100% pure certified organic
  • Unrefined and Ultra cold pressed (Non deodorized, bleached and hydrogenated)
  • First press only
  • Suitable for cooking

Flora Organic MCT Oil 

  • 100% from sustainably sourced, non-GMO coconuts
  • For an energy boost, blend with coffee, smoothies, and salad dressings
  • Certified organic, solvent-free, cold fractionated
  • Vegan + gluten-free ­+ keto-friendly
  • Suitable to consume and mix into food or drinks

Each serving of Flora’s Organic MCT Oil provides 14 g medium-chain triglycerides MCTs, including 7.5 g caprylic acid and 4.8 g capric acid that have potent antibacterial, antifungal, and anti-inflammatory properties. If you aim to achieve overall good health, using coconut oil in cooking is probably sufficient. However, for higher doses and more direct source of MCT you might want to consider MCT oil.

Written by Frieda Hung, Nutritionist


  1. Assunção ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florêncio TM. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009 Jul;44(7):593-601. doi: 10.1007/s11745-009-3306-6. Epub 2009 May 13. PMID: 19437058.
  2. Dulloo AG, Fathi M, Mensi N, Girardier L. Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium-chain triglycerides: a dose-response study in a human respiratory chamber. Eur J Clin Nutr. 1996 Mar;50(3):152-8. PMID: 8654328.
  3. McCarty, M. F., & DiNicolantonio, J. J. (2016). Lauric acid-rich medium-chain triglycerides can substitute for other oils in cooking applications and may have limited pathogenicity. Open heart, 3(2).
  4. Rial, S. A., Karelis, A. D., Bergeron, K. F., & Mounier, C. (2016). Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals. Nutrients8(5), 281.

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