Can You Cook with MCT Oil?

Author: Dr. Andreia Torres

Dr. Andreia Torres

Clinical nutritionist with a doctorate in health education. International expert in ketogenic nutrition.

Review: Dr. Natalia Drabińska

Dr. Natalia Drabińska

Scientist specialising in nutrition, food research and the ketogenic diet. She is conducting pioneering global research into the effects of the keto diet on the human body.

What will you learn from the article?

What Is MCT Oil and Why Use It in Cooking?

MCT oil, or medium-chain triglyceride oil, is a type of dietary fat extracted from coconut and palm kernel oil. Unlike long-chain triglycerides (LCTs), MCTs are more rapidly absorbed and metabolized by the body, providing a quick source of energy. MCTs are often used in dietary supplements and health products to aid in weight loss, improve cognitive function, and support overall health.

MCT oil is commonly used in cooking for several reasons:

• Quick Energy Source
• Supports Weight Management
• Promotes Cognitive Function
• Neutral Flavor

What Are the Key Properties of MCT Oil That Affect Its Use in Cooking?

The chemical structure of MCT oil, which consists mainly of caprylic and capric acid, gives it unique properties that make it suitable for cooking. Unlike LCTs, MCTs have a lower molecular weight, which means they are less likely to solidify at room temperature. As it has a low viscosity, it can be used for coating food. MCT is a stable oil, which makes it a good choice for recipes that require low to medium heat. It is excellent for use on pans to create a thin film of oil in the center, leaving the rest around the edges. It is suitable for pancakes, for example, which need to be evenly browned.

What Are the Benefits of Cooking with MCT Oil?

Using MCT oil in cooking can offer several potential health benefits:

• Quick Energy: MCTs are rapidly absorbed and metabolized by the body, providing a quick source of energy without causing a spike in blood sugar levels.
• Metabolic Support: Some studies suggest that MCTs may help boost metabolism and promote weight loss.
• Cognitive Function: MCTs have been shown to improve cognitive function, particularly in individuals with neurodegenerative disorders.

What are the best practices for cooking with MCT oil?

While it’s not as common as traditional oils like butter or vegetable oil, MCT oil can add a boost of energy and can be a good alternative for those following specific dietary restrictions.  follow these basic guidelines to achieve better results when cooking with MCT oil:

• Low to medium heat cooking: MCT oil is good for high low to medium heat cooking methods such as sautéing, stir-frying and grilling.
• Drizzling: MCT oil can also be used to drizzle over salads, soups or roasted vegetables to add subtle flavor and healthy fats.
• Baking: MCT oil is generally flavorless, so it won’t add any noticeable taste to your baked goods, such as muffins, cookies, or quick breads. Experimentation is the key to finding the right balance. 

How Does MCT Oil Compare to Other Popular Cooking Oils?

Compared to other popular cooking oils like olive oil, coconut oil, and avocado oil, MCT oil offers several advantages:

• Rapid Absorption: MCTs are absorbed more rapidly than LCTs found in other oils, providing a quick source of energy.
• Neutral Flavor: MCT oil has a relatively neutral flavor, making it versatile for use in various dishes without overpowering the taste of other ingredients.
• Oxidative stability: The smoke point of an oil is the temperature at which it begins to degrade and produce visible smoke. Although it is commonly assumed that smoke point indicate an oil’s safety and suitability for cooking, research has shown that is not always the case.  The smoke point varies depending on the type and refining process.

Examples of fats and their smoke points:

• Refined Avocado Oil: 520°F (271°C)
• Ghee (Clarified Butter): 485°F (252°C)
• Corn Oil (Refined): 450°F (232°C)
• Soybean Oil (Refined): 450°F (232°C)
• Refined Coconut Oil: 400-450°F (204-232°C)
• Canola Oil (Refined): 400-450°F (204-232°C)
• Olive Oil (Extra Virgin): 350-410°F (177-210°C)
• Unrefined Avocado Oil: 375°F (190°C)
• Unrefined (Virgin) Coconut Oil: 350°F (177°C)
• MCT oil is 320°F (160°C)
• Butter: 300°F (150°C)

It is often considered that oils and fats with higher smoke point are more resistant to heat, while fats with lower smoke point should be cooked in low-heat cooking or used in cold applications like shakes and salad dressings. But it also depends on a variety of other factors. For instance the higher the content of polyphenols (such as in extra virgin olive oil), and the lower the content of polyunsaturated fats the more resistant is the fat. Therefore, refined seed oils are less stable even though they have higher smoke points. On the other hand, medium chain triglycerides confer MCTs great oxidative stability, making them a preferred choice for various applications, such as an extra emulsifier for our keto chocolates.

Conclusion: Is MCT Oil a Good Choice for Cooking?

MCT oil offers a variety of unique benefits that make it a valuable addition to your cooking routine. Its quick absorption and energy-boosting properties make it ideal for those seeking sustained energy, whether following a ketogenic diet or just looking for a healthier fat alternative. Its neutral flavor and medium smoke point make it versatile in the kitchen, perfect for low- to medium-heat cooking methods, as well as drizzling over salads or adding to baked goods.

While MCT oil may not replace all other cooking oils due to its lower smoke point compared to some alternatives, it excels in specific applications where its health benefits can truly shine. By incorporating MCT oil into your diet, you can enjoy the advantages of rapid energy, cognitive support, and enhanced metabolism—making it a smart choice for health-conscious cooks.

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