Is Cheese a Source of MCTs?
While cheese does not contain pure MCT oil, all full-fat dairy products naturally contain medium-chain triglycerides (MCTs). The MCT content in cheese is part of its overall milk fat composition, alongside longer-chain triglycerides (LCTs). It is a common misconception that only pure MCT oil from coconuts provides these fats, but they are a natural component of milk fat from various mammals. This is particularly relevant for those on ketogenic diets, who often seek out food-based sources of MCTs to help increase ketone production.
Which Cheeses are Highest in Natural MCTs?
Although cheese is not a primary source of MCTs compared to pure MCT oil, some varieties contain higher concentrations than others. The amount of MCTs in cheese depends on the type of milk used and the animal's diet. Dairy from goat's milk and sheep's milk tends to have a higher proportion of MCTs than that from cow's milk.
Top cheese sources for natural MCTs:
- Goat Cheese: Because of the fatty acid profile of goat's milk, cheese made from it, such as chevre, contains a notable amount of MCTs. This makes it a great choice for those seeking a modest, natural boost of these fats.
- Feta Cheese: Typically made from sheep's milk or a blend with goat's milk, feta is another dairy product with a relatively good MCT profile. Its rich and tangy flavor also makes it a versatile ingredient.
- Grass-fed Cow's Milk Cheese: The diet of the cow can influence the fatty acid composition of its milk. Full-fat cheese from grass-fed cows is often a better source of MCTs than cheese from conventionally-raised cattle.
- Other Hard Cheeses: Certain hard cheeses, like aged cheddar and manchego, contain small amounts of MCTs within their overall fat content. The concentration is lower than in goat or sheep dairy, but still present.
The Role of Dairy in a Keto Diet
For individuals following a ketogenic diet, integrating cheese provides a source of healthy fats and protein, along with the trace amounts of MCTs. The presence of MCTs in dairy can aid in achieving and maintaining ketosis, though it's important to consume dairy in moderation due to its high calorie density.
Comparison of MCT Sources
To put the MCT content of cheese into perspective, it's helpful to compare it with other sources. The chart below contrasts the concentration and type of MCTs found in different foods.
| Source | Primary MCTs | Concentration | Best For | Considerations |
|---|---|---|---|---|
| MCT Oil | Caprylic (C8), Capric (C10) | Very High (100%) | Rapid ketone production | Expensive, high doses can cause digestive issues |
| Coconut Oil | Lauric (C12), Caprylic (C8), Capric (C10) | High (~55-65%) | Cooking and supplementation | Higher proportion of C12, which metabolizes slower than C8/C10 |
| Goat & Sheep Cheese | Caprylic (C8), Capric (C10) | Modest (4-8%) | Natural, whole-food source | Lower total MCT content than oils |
| Grass-fed Butter | Caprylic (C8), Capric (C10) | Low (~8%) | Cooking, adding to coffee | A popular addition to "bulletproof" coffee |
Using Cheese to Boost Your MCT Intake
While you won't get the same concentrated boost of ketones from cheese as you would from a pure MCT oil supplement, incorporating certain cheeses into your diet is a flavorful and natural way to support your intake. This is especially beneficial for those who prefer whole foods over supplements.
- Sprinkle Goat Cheese on Salads: Add crumbled goat cheese to a salad with greens, nuts, and a vinaigrette dressing. This provides a rich texture and adds natural MCTs to your meal.
- Snack on Feta: Use feta as a snack with olives or bell peppers. The fat content helps with satiety and provides a small but consistent dose of beneficial fats.
- Add Aged Cheese to Dishes: Incorporate aged cheddar or manchego into your meals. While the MCT content is lower, it still contributes to your overall intake and provides flavor.
- Try Homemade Recipes: Some recipes for vegan cheese use coconut oil, which is high in MCTs, as a base. For those who avoid dairy but still want a creamy, cheese-like product with MCTs, this is a viable alternative.
Conclusion
In summary, the notion of 'what cheese has MCT oil' can be clarified by understanding that all cheese naturally contains trace amounts of medium-chain triglycerides, not an added oil. Dairy products, particularly those from goat or sheep milk, are natural, whole-food sources of these fats, though in much lower concentrations than dedicated MCT oil supplements. For a significant increase in MCT intake for ketosis or other health benefits, supplements are more effective, but including select cheeses in your diet is a delicious way to enjoy a natural, modest supply. This approach offers a balanced perspective for integrating healthy fats into a nutritious eating plan. For more information on dietary fats and their effects, you can visit authoritative sources like the National Institutes of Health.
Note on Consumption: Always consume cheese and other high-fat foods in moderation as part of a balanced diet. High intake of saturated fats, even those with MCTs, should be monitored, especially for individuals with heart-related health concerns.
What are Medium-Chain Triglycerides (MCTs)?
Medium-chain triglycerides are a unique type of fat found naturally in certain foods and derived for use in supplements. They are named for their chemical structure, which is shorter than the long-chain triglycerides (LCTs) found in most other dietary fats. Because of this shorter chain length, MCTs are processed differently by the body. Instead of being stored as fat, they are quickly sent to the liver where they can be rapidly used for energy or converted into ketones. This makes them a popular dietary supplement for athletes, people on ketogenic diets, and those looking to boost energy levels or aid weight management.
Is there cheese made with MCT oil?
No commercially available cheese is made with added MCT oil in the same way butter or olive oil is used. However, some vegan cheese recipes use coconut oil, which is a rich source of MCTs, as a primary ingredient. Traditional dairy cheese's MCT content comes naturally from the milk fat, not an added oil. If a product were to be explicitly 'made with MCT oil', it would likely be a specialized supplement or recipe, not a standard item. Any commercially sold product would be required to declare MCT oil in its ingredients list.
