The Carnivore Diet and MCT Oil: A Question of Philosophy
The carnivore diet operates on the fundamental principle of consuming only meat and animal products, eliminating all plant-based foods, grains, and sugars. This zero-carb approach forces the body into a state of ketosis, burning fat for fuel instead of glucose. MCT oil, or medium-chain triglyceride oil, is a supplemental fat prized for its rapid absorption and efficient conversion into ketones, making it a popular aid for those following ketogenic diets. However, since MCT oil is most often derived from coconuts, a plant source, its inclusion on a carnivore diet is a point of contention among dieters.
The Case for Adding MCT Oil
For carnivore dieters who practice a more flexible or 'low-carb' version of the eating plan, the practical benefits of MCT oil can be compelling. These include:
- Rapid Energy Source: MCTs are quickly processed by the liver and converted into ketones, providing a fast and sustained source of energy for both the body and brain. This can be particularly beneficial during the initial adaptation phase to a low-carb, high-fat diet, a period often associated with fatigue and low energy.
- Enhanced Ketosis: By boosting ketone production, MCT oil can help speed up the body's transition into ketosis and maintain it more consistently. For those struggling to hit or stay in ketosis on animal fats alone, this can be a valuable tool.
- Cognitive Function: Many users report improved mental clarity and focus when supplementing with MCT oil, as ketones serve as a highly efficient fuel source for the brain.
- Appetite Control: The inclusion of MCT oil can increase feelings of fullness, potentially helping to manage calorie intake, although some research presents conflicting findings.
- Digestive Support: MCTs are easily absorbed and do not require bile salts for digestion, making them suitable for people with certain digestive issues or malabsorption problems.
The Strict Carnivore Argument Against MCT Oil
For strict carnivores, the rules are non-negotiable. Their perspective is based on several core principles:
- Plant-Based Origin: The most significant objection is that MCT oil is derived from coconuts, making it a plant product and fundamentally incompatible with an animal-only diet.
- Elimination of Non-Essential Supplements: The carnivore diet is often seen as an elimination protocol to identify food sensitivities. Introducing a processed, plant-based supplement defeats this purpose and complicates tracking a pure animal-product response.
- Focus on Nutrient Density: Proponents argue that all necessary fats and nutrients can be obtained from animal sources like tallow, butter, and ghee, making external supplementation unnecessary and a distraction from the diet's core philosophy.
Potential Downsides and Risks
Before adding MCT oil, it's crucial to be aware of the potential drawbacks, which apply to any low-carb diet, not just carnivore.
- Digestive Distress: Taking too much MCT oil, especially on an empty stomach, is a common cause of gastrointestinal side effects, including stomach cramps, gas, bloating, and diarrhea. Starting with a very small dose and gradually increasing is recommended.
- High Saturated Fat Intake: While saturated fat is a key component of a carnivore diet, adding a concentrated source like MCT oil can significantly increase overall intake. For some individuals, this could raise LDL ('bad') cholesterol levels. It's advisable to monitor blood markers with a healthcare professional.
- High Calorie Density: MCT oil is calorie-dense, and overconsumption can lead to weight gain, particularly if not accounted for within your daily calorie budget.
- Liver Health Concerns: In very high, long-term doses, some studies suggest MCT oil could lead to fat accumulation in the liver, though this is rare.
Comparison: MCT Oil vs. Animal Fats
To help decide if MCT oil is right for you, compare it to the fats naturally included in a carnivore diet.
| Feature | MCT Oil (Plant-Derived) | Animal Fats (Tallow, Lard, Butter, Ghee) |
|---|---|---|
| Origin | Plant-based (coconut or palm) | Animal-based |
| Adherence to Strict Carnivore | No (plant-based) | Yes (animal-based) |
| Ketosis Boost | Rapidly and efficiently boosts ketone production | Less pronounced and slower ketone production |
| Digestibility | Very easy and rapid absorption | Requires more processing by bile and digestive enzymes |
| Nutritional Profile | Pure concentrated medium-chain fats (primarily C8 and C10) | Contains a broader spectrum of saturated and monounsaturated fats |
| Potential Side Effects | Digestive issues (gas, diarrhea) with excess | Generally well-tolerated, side effects less common |
How to Incorporate MCT Oil on a Flexible Carnivore Diet
If you have decided to use MCT oil on your more flexible carnivore diet, here are some practical tips:
- Start Slow: Begin with a small amount, such as half to one teaspoon per day, to assess your digestive tolerance. Gradually increase the amount to one to two tablespoons daily if your body responds well.
- Combine with Food: Taking MCT oil with meals can help reduce the likelihood of digestive upset.
- Mix into Drinks: A popular method is to add MCT oil to your morning coffee, often with butter or ghee, for an energy-boosting 'bulletproof' style drink.
- Use in Cooking (with caution): MCT oil has a medium heat tolerance, making it suitable for low to medium-heat cooking or for drizzling over cooked meats, but not for high-heat frying.
- Listen to Your Body: Pay close attention to how you feel. If you experience negative side effects, reduce the dosage or discontinue use. For optimal cognitive benefits, consider C8 MCT oil, as it is converted into ketones most efficiently.
Conclusion
Ultimately, the question of whether is MCT oil good on a carnivore diet depends entirely on your personal dietary rules and goals. For the purist, its plant origin makes it an unacceptable addition. However, for those who allow for some flexibility in their approach and prioritize the metabolic benefits of ketosis and a quick energy source, MCT oil can be a valuable supplement. Weigh the potential benefits against the potential downsides, start with a low dose, and choose a high-quality product to minimize digestive discomfort. Your body's response and your personal health philosophy should be the ultimate guide in this decision.
One Last Thing
To deepen your understanding of how MCTs function, a review of studies on their physiological effects can be helpful. A good resource can be found here
