As many of our loyal troops already know, we go way beyond just finding a MCT Oil, putting it in a bottle and sticking it on a shelf. We are really passionate about MCTs, about finding out how they really work and how to optimize the effects they have on the body. This means lots of expensive testing and time consuming research that sometimes results in a breakthrough.
Something that intrigued us from the start was that Jeff Volek and Steve Phinney proposed a fat ratio of 27-55-18 SFA (Saturated Fat) – MUFA (Monounsaturated Fat) – PUFA (Polyunsaturated Fat) in the Art and Science of Low Carb Performance Book. This is based on the approximate composition of human adipose tissue. The body doesn’t do things accidentally, well not normally anyway, so if this is what our body stores it is probably not too far from what our body needs to burn. Researchers that’s your cue to get busy and study this…
What few seem to have done is take this step further. If this is what our body needs to burn, this is probably what our body needs to consume and if this is the case, how does our body make sure it gets the ratio right?
Our theory was that it actually only needs to monitor MUFA consumption as having too much SFA is not a problem but not consuming enough MUFA is.
It was actually quite easy to test and while the tests were by no means scientific the results were very interesting…
We needed a source where the MUFA to SFA ratio wasn’t ideal and good old butter was the perfect candidate with an approximate fat composition of 63% SFA – 26% MUFA and 11% PUFA. This theoretically would mean you would need to eat almost twice the amount of butter as you would a product with the ratios proposed by Volek and Phinney. Phinney also commented that mixing 50% butter and 50% olive oil (MUFA butter) would approximate the ideal ratio.
So we ate butter and got a few friends to eat butter, then we ate the MUFA butter and no prizes for guessing what we found? You can on average only eat half the amount of MUFA butter vs. plain butter before you feel full…
So what about MCT Coffee is MCT coffee and butter the ideal recipe?
To test this we used 4 recipes:
- Pure MCT and coffee
- MCT, coffee and butter
- MCT, coffee butter and Olive Oil
- MCT, and Olive Oil
In all cases we could easily consume more than one cup of the blends without the Olive Oil but in most cases we were full after one cup of the blends with the Olive Oil. Our friends who tested this came back with the same results.
Before we get to the part you are all waiting for let’s address one more issue, is MCT coffee all hype and only for those on a LCHF diet or can it benefit everyone?
One of the unique properties of MCTs is that your body will likely convert them to ketones regardless of whether your diet is ketogenic or not. If there are ketones available, your brain will use them and will benefit from the improved concentration they bring to the party. Adding MUFA to the equation should not be an issue for people on either diet so we are going to make butter an optional component and those who are not LCHF can add milk if they so desire.
You really want to use light tasting oil as there is nothing worse than Olive Oil coffee.
To make what we feel could very well be close to the ultimate BattleProof™ Coffee recipe…
- Start off with 400ml of good quality freshly brewed coffee
- Add 1-2 tablespoons of Battle Brew MCT Oil (remember you have to acclimatise your body to MCTs buy starting off with ½ tablespoons of MCT and slowly working up to 1-2 tablespoons over 10-14 days.
- Add ½ tablespoon of Light Tasting Olive Oil (refined Olive Oil) per tablespoon of MCT.
- Blend with a stick blender and you are ready to go. Seriously, you really want to blend this…
If you are on a LCHF diet you can add ½ tablespoon of unsalted butter per tablespoon of MCT Oil but again we have noticed that people over 25% body fat can take the MCT Olive Oil blend and still not get hungry until lunch time if not dinner. As the body fat percentage drops we see people’s bodies burning fat stores more reluctantly and at around 15% you will need to add the butter for prolonged energy.
- One valid concern about MCT coffee is that it is very light in nutrients. Adding an egg yolk to the mix significantly increases its nutrient content.
- There is also a move towards adding gelatine to your coffee and 1 teaspoon of gelatine blends in nicely with the mix.
The testing also revealed some other interesting results which has lead to an exciting new range being developed ….