Description
Description
When it comes to breakfast, the goal is often to fuel your body with something that provides lasting energy, helps improve focus, and supports overall health. While most people reach for carbs like cereal or toast, an increasingly popular trend is turning to MCTs superfood. High MCT foods can make your breakfast tasty and nutrient-rich, providing benefits from sustained energy to improved mental clarity. How can you add MCTs to your breakfast? Keep reading for everything you need to know.
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What Are MCTs?
MCTs, or Medium-Chain Triglycerides, are naturally occurring fats in coconut, palm kernel, and some dairy. These fats are metabolized distinctively from the long-chain fats in most foods. MCTs are absorbed rapidly and transformed into energy in the liver and are a perfect source of quick fuel for your body and brain.
One of the primary reasons MCTs have become more popular in the health and wellness community is that they can offer quick, extended energy without causing blood sugar to spike. They are also believed to assist with weight control and brain health. This makes food high in MCT a great way to start a day of productivity.
Why Should You Add MCTs To Your Breakfast?
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Boosted Energy: MCTs are rapidly metabolized into ketones, which the body can utilize for energy. This results in sustained energy during the morning without the dip often experienced after carb-loaded breakfasts.
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Enhanced Cognitive Function: Ketones are a brain-favorable source of energy. Adding MCTs to your breakfast might enhance focus, memory, and mental acuity.
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Aids in Weight Loss: MCTs can suppress your appetite and enhance fat burning, making them a great addition to any weight loss or body composition regimen.
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Aids in Gut Health: Certain research indicates that MCTs possess antimicrobial and anti-inflammatory effects, which can help maintain a healthy gut.
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Easy to Digest: MCTs do not need bile to digest, making them less stressful on the stomach than other fats.
6 Best MCT Breakfast Options
Now that you know the benefits, let's get into some high-MCT food sources to make your next breakfast nutritious and delicious.
1. MCT Oil Smoothies
Smoothies are a great breakfast choice, and you can make your own even better by adding MCT oil. A tablespoon of MCT oil will give your smoothie a smooth, rich texture and boost healthy fats if you use fruit like berries, bananas, or a green base.
MCT oil is also flavorless and odorless, so it can be added to any smoothie without changing the flavor. An MCT oil smoothie will satisfy and energize you for hours, perfect for hectic mornings.
Ingredients
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1 cup almond milk or coconut milk
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1 handful spinach or kale
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1/2 banana
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1/4 cup mixed berries
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1 tablespoon MCT oil
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1 tablespoon chia seeds or flaxseeds (optional)
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Ice cubes
Instructions
Mix all ingredients until smooth, and enjoy the rich, nutrient-dense drink!
2. Chia Pudding with MCT Oil
Chia pudding is a great high-fiber, high-protein breakfast with MCT oil. Chia seeds soak up the liquid and become gel-like in consistency, which makes them an ideal base for a filling, healthy breakfast. You can make chia pudding the night before for a grab-and-go breakfast in the morning.
Ingredients
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2 tablespoons of chia seeds
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1 tablespoon MCT oil
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1 teaspoon vanilla extract (optional)
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1-2 teaspoons of sweetener (honey, maple syrup, or stevia)
Instructions
Mix all ingredients in a jar or bowl and refrigerate overnight. Add your favorite fruits, nuts, or seeds in the morning for extra texture and nutrition.
3. MCT-Infused Oatmeal
Oatmeal is a traditional breakfast staple, and though it's usually considered a carb, you can make it even healthier by incorporating MCT oil. Oats contain soluble fiber, which can regulate blood sugar and cholesterol, and adding MCT oil balances the carbs with a shot of healthy fat for long-lasting energy.
Ingredients
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1/2 cup rolled oats
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1 cup water or almond milk
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1 tablespoon MCT oil
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1 tbsp nut butter (almond or peanut)
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Cinnamon or sweetener to taste
Instructions
Prepare the oats normally by boiling them in water or almond milk. After boiling, mix the MCT oil and nut butter in. Garnish with fresh berries, seeds, or nuts for added texture.
4. Eggs Cooked in MCT Oil
Eggs are part of most breakfast plans, and cooking eggs in MCT oil is an excellent idea to increase the fat content of your dish. MCT oil can be heated at high temperatures because it is stable, making it a great option for frying or sautéing eggs.
Eggs cooked in MCT oil can be served with avocado, greens, or bacon as a side dish for a fulfilling, high-fat, high-protein breakfast.
Ingredients
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2 eggs
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1 tablespoon of MCT oil
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Salt and pepper to taste
Instructions
Heat the MCT oil in a skillet on medium heat. Crack eggs in the skillet and cook according to your preferred level of doneness. Serve with a serving of avocado or your choice of sides for breakfast.
5. MCT Pancakes
Who doesn't enjoy pancakes? Although classic pancakes tend to be high in sugar and carbs, you can create a healthier option by mixing MCT oil into the batter. The pancakes are light, filling, and boost energy due to the MCTs.
Ingredients
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1 cup almond flour
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2 eggs
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1/2 cup unsweetened almond milk
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1 tablespoon MCT oil
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1 teaspoon baking powder
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1/2 teaspoon vanilla extract
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A pinch of salt
Instructions
Combine the dry ingredients (almond flour, baking powder, and salt) in a bowl. Whisk eggs, almond milk, MCT oil, and vanilla extract in another bowl. Blend both mixtures until smooth. Prepare pancakes in a griddle or pan at medium heat and flip once both sides are golden brown.
6. Avocado Toast with MCT Oil
Avocado toast has become a staple breakfast food, and you can further enhance this food by adding a drizzle of MCT oil. Avocados are packed with healthy fats, fiber, and vitamins, so adding MCT oil provides another healthy fat and energy level.
Ingredients
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1 ripe avocado
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1 slice of whole-grain or keto bread
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1 tablespoon MCT oil
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Salt and pepper to taste
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Red pepper flakes (optional)
Instructions
Toast the bread and mash the avocado on top of the toast. Drizzle MCT oil, and sprinkle salt, pepper, and red pepper flakes on top for an added kick.
Frequently Asked Questions
What is MCT oil?
MCT oil is a dietary supplement derived from coconut or palm kernel oil. It consists of medium-chain triglycerides, a form of fat that is rapidly metabolized by the body to provide energy. It is commonly taken to induce ketosis and improve brain performance.
Can I cook with MCT oil?
Yes, MCT oil is heat-stable, making it suitable for cooking at moderate temperatures, such as sautéing eggs or making pancakes. However, it's best not to overheat it, as it can lose some nutritional value at very high temperatures.
Are MCT-rich foods good for weight loss?
Yes, MCTs contribute to weight loss by enhancing the burning of fats and suppressing hunger. They also serve as an instant energy source, keeping you satisfied and full for longer durations.
