MCT oil has also enjoyed popularity amongst those following low-carb, keto, and weight loss-focused diets on account of its potential health benefits. Still, when it comes to cooking, MCT oil can be bewildering as there’s often ambiguity over how to use it — though that isn’t entirely justified! Can you cook with MCT oil without losing its benefits? What part of it should be used in the kitchen?
Let’s get into these questions and explore the best ways to use MCT oil for cooking.
Can You Cook with MCT Coconut Oil?
MCT coconut oil is because MCT oil and coconut oil are combined. Just as you can cook with MCT coconut oil, you want to be careful that its relatively low smoke point oils don’t burn. It's the smoke point, the temperature at which an oil starts to break down and release dangerous compounds. The temperature is lower for MCT oil compared with traditional cooking oils.
With so much going on, MCT oil shouldn’t be used for high-heat cooking methods like frying or grilling. It works better for low-heat cooking, drizzling over food, or smashed into smoothies and coffee. For use in recipes that need to be cooked, go with methods that aren’t side tarnishing or baking in anything below 500 degrees Fahrenheit.
Can You Cook with MCT Oil for Weight Loss?
MCT oil is one of the best means to promote weight loss. When you need a quick source of energy, MCTs, or medium-chain triglycerides, are easily swallowed and processed by your body to quickly contribute to your metabolism and decrease your chances of losing weight. However, using MCT oil for cooking should be done carefully, as high-heat cooking can destroy some of its beneficial properties.
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If you are on a diet, you can safely integrate MCT oil into your diet through cooking but instead use it in low-heat recipes or as a finishing oil for salads or roasted vegetables.
MCT Oil Smoke Point: What You Need to Know
The smoke point is very important when cooking with any oil. Oils like olive or avocado oil have a much higher smoke point than MCT oil—320°F (160°C)—but you have to keep in mind that different oils have different smoke points. I’m not sure, however, that cooking above this temperature turns MCT oil from a beneficial source of fat into something dangerous. Not only will this decrease the oil’s nutritional value, but it will also impart an offensive taste to the food.
Because of this low smoke point, avoid using MCT oil for frying, searing, or broiling. Instead, use it for cold preparations or low-heat cooking techniques.
Best MCT Oil Recipes for Low-Heat Cooking
Are you interested in adding MCT oil to your daily diet at the same time maintaining all those health benefits? Well, that is not a problem. Here are some of the best MCT oil recipes that emphasize low-heat cooking:
- MCT oil salad dressing: When combined with balsamic vinegar, mustard, and herbs, mix MCT oil for a healthy and fat-burning dressing.
- Smoothies: A quick and easy way to get some healthy fats in the morning is by adding a tablespoon of MCT oil to your morning smoothie.
- MCT oil energy balls: No-bake energy bites combine MCT oil, almond butter, oats, and chocolate chips.
- Bulletproof coffee: If you’re a keto fan, stir MCT oil into your coffee for an energy-driven, keto-friendly beverage.
- Low-heat sautéing: When lightly sauté vegetables at lower temperatures don't allow the oil to come to smoke point, use MCT oil.
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How to Use MCT Oil for Cooking: Dos and Don'ts
Using MCT oil for cooking comes with its own set of best practices to maintain its health benefits. Here’s a simple guide to follow:
Do:
- MCT oil is a healthy, easy-to-use replacement fat for cooking at low heat, such as in a light sauté or as a baking oil.
- Use in recipes that don’t require cooking like smoothies, salad dressings, and cold sauces.
- Bran oil isn’t as useful for cooking as a stand alone oil because its smoke point isn’t as high as most oils, but adding it to mix with other oils that have a higher smoke point such as olive oil increases its usefulness in cooking.
Don’t:
- MCT oil also has a very low smoke point and should not be fried or grilled.
- MCT oil should never be heated to more than 320°F as nutrients begin to degrade in heat above that temperature.
- While it has become a popular health choice, don’t solely rely on MCT as the cooking oil for all of your needs, but rather use it as an additional healthy fat to include in a balanced diet.
MCT Oil vs. Traditional Cooking Oils: Which Is Healthier?
The difference when comparing MCT oil to olive oil or vegetable oil is in their fat composition and how good they are at resisting temperatures. MCT oil is medium chain triglycerides and therefore quickly absorbed and used as energy making it the preferred choice for keto and low-carb dieters. Olive oil is a traditional oil and contains LCT, which is difficult to digest and once stored as fat is more difficult to clear.
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However, MCT oil cannot serve the purpose traditional cooking oils have because of its low smoke point. High-heat oils such as avocado or coconut oil can take the heat and frying and roasting; they are best used in combination with other oils or as a finishing oil.
How MCT Oil Enhances Low-Carb and Keto Diet Recipes
MCT oil can be a game changer if you’re eating a low-carb or keto diet. It’s full of healthy fats, which are key to keeping you in ketosis, the metabolic state in which your body burns fat for fuel instead of carbs. You can use MCT oil to add healthy fats to low-carb recipes without adding more carbs.
For instance, you can sneak a little extra fat in the form of MCT oil into your keto-friendly salad, smoothie, or dessert to help keep you in ketosis. MCT oil is flavorless so it mixes into a lot of different dishes, which means it’s a versatile addition to your keto meal plan.
Is MCT Oil the Right Choice for Your Cooking Needs?
MCT oil provides a multitude of benefits, but it’s necessary to make sure MCT oil matches your particular cooking situation. MCT oil is not the best choice if you’re searching for an oil that can be used for high-heat cooking as MCT oil has a low smoke point. However, if you’re interested in low heat methods, or you want to add healthy fat to a cold dish, MCT oil is a great option.
MCT oil can help those on low-carb, keto, or weight loss-focused diets maintain ketosis, boost energy, and add healthy fats for cooking your meals. Just ensure to use the as needed to optimize its health benefits.
It's versatile and very healthy to add to your kitchen, whether you are trying to increase your energy, support weight loss, or follow a low-carb or keto diet. It can’t be used for high-heat cooking, but its benefits still shine through with low-heat recipes and as a finishing touch in cold dishes. When you add MCT oil to your diet the right way, you can enjoy its health benefits without degrading its potency.
Ready to start cooking with MCT oil? Explore our premium selection of MCT oil at Stage Nutrition and discover the perfect way to elevate your meals while staying healthy!
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FAQs on Can You Cook with MCT Oil
Can you use MCT oil as cooking oil?
Yes, but only for low-heat cooking or as a finishing oil in cold dishes. It should not be used for high-heat methods like frying due to its low smoke point.
Can you pan fry with MCT oil?
No, MCT oil is not suitable for frying due to its low smoke point. It’s better used for low-heat cooking or added to cold dishes.
When should you not use MCT oil?
Avoid using MCT oil for high-heat cooking methods, such as frying, grilling, or roasting. Additionally, if you’re not on a low-carb or keto diet, it may not provide as many noticeable benefits.
