Sponsored by Keppi MCT OilThe Keto Catalyst: MCTs, Keto-Flu, and the Race to Nutritional Ketosis
Join us as we explore the findings of a randomized controlled clinical trial that delves into one of the most pressing questions for anyone starting a very-low-carbohydrate ketogenic diet (VLCKD): Can Medium Chain Triglycerides (MCTs) minimize the unpleasant effects of “keto-induction” (often called the keto-flu)?
Drawing on research from Cliff J. d C. Harvey and colleagues, this episode breaks down a 20-day study involving healthy adults who followed a classic 4:1 ketogenic diet and were randomized to receive either MCT oil or sunflower oil (LCT control). The aim was to investigate whether MCT supplementation improves time to nutritional ketosis (NK), mood, and symptoms of keto-induction.
What We Cover:
• Boosting Ketones: Discover how MCT supplementation resulted in consistently higher blood levels of beta-hydroxybutyrate (BOHB) at all time points compared to the control LCT treatment. Unlike Long-Chain Triglycerides (LCTs), MCTs are diffused into the hepatic portal vein and preferentially converted into bio-available ketone bodies in the liver, making them demonstrably ketogenic.
• Battling the Keto-Flu: We investigate the study’s findings on mitigating symptoms like headache, muscle cramps, diarrhea, and general weakness that occur during the transition to ketosis. MCTs showed a possibly beneficial effect on symptoms, with the mean sum of symptom scores being lower in the MCT group across most days.
• The BOHB Threshold: Learn about the large inverse correlation observed between BOHB and symptoms in the MCT group only. This suggests that the higher ketone levels achieved via supplementation may be required to mitigate some symptoms of keto-induction.
• The Unclear Race to NK: While time to Nutritional Ketosis (NK) (defined as ≥0.5mmol·L−1 BOHB) was faster in the MCT group (the mean time was one day shorter), we discuss why the observed differences between LCT and MCT for time to NK failed to reach statistical significance.
• The Gut Check: We provide essential details on the noted adverse effects: while overall symptoms were reduced, the MCT group experienced a greater magnitude and frequency of abdominal pain (a 1.7 factor increase relative to LCT), a recognized gastrointestinal risk of MCT ingestion.
• Mood and Ketosis: Find out why the effect of MCTs on mood was unclear relative to LCT. We also discuss the finding that there was a large, significant inverse correlation between mean BOHB and mood disturbance scores in both groups (meaning higher ketones correlated with improved mood).
Tune in for an insightful, evidence-based discussion on whether adding MCTs to your VLCKD can truly ease the challenging transition into ketosis, and what future research is needed to fully elucidate the role of MCTs in a classic ketogenic diet.
