Should You Count Cooking Oil In Your Keto Macros?

The ketogenic diet is a low-carbohydrate method of eating that helps people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. When following a keto diet, it is important to count your macronutrients or macros to ensure you are hitting your daily targets. Macros refer to the amount of protein, carbohydrates, and fat that your body needs to enter nutritional ketosis. While counting macros, it is important to consider the cooking oil used as it adds to the fat content.

Some people do not count the cooking oil in their macros, especially when frying, as they believe that life is too short to count every little thing. However, others argue that if you eat it, you should count it. This is especially true for dishes like eggs, which absorb the fat they are cooked in.

Cooking oil and keto macros: to count or not to count?

When it comes to the ketogenic diet, tracking macros, or macronutrients, is essential for ensuring you're adhering to the standard keto macro ratio. This ratio typically includes 5% or fewer calories from carbohydrates, 70-80% of calories from healthy fats, and 20-30% of calories from protein.

But what about cooking oil? Should it be counted as part of your keto macros? The answer is not entirely straightforward and depends on individual preferences and goals.

Some people choose not to count cooking oil in their keto macros, especially if they are frying or cooking at high temperatures, as they believe that minimal oil is absorbed into the food. Additionally, the idea of meticulously measuring and calculating the oil intake may be too tedious for some. In these cases, individuals can simply leave some room in their macros to account for the oil used in cooking, without specifically measuring or tracking it.

On the other hand, many keto dieters do choose to count cooking oil in their macros. This is because oils, such as coconut oil, olive oil, and butter, are high in calories and fat, which are crucial to track when trying to maintain ketosis. By counting cooking oil, individuals can ensure they are getting enough healthy fats while also monitoring their calorie intake, especially if weight loss is a goal.

So, how do you count cooking oil in your keto macros? One method is to measure the amount of oil used before and after cooking. The difference will give you an estimate of how much oil was absorbed into the food. Another approach is to simply count all the oil used, even if some remains in the pan, as it is better to overestimate calories when trying to lose weight. Alternatively, you can count half of the oil used, as most of it may stay in the pan or drip off when resting the food.

In conclusion, whether to count cooking oil in your keto macros is a personal choice. While it may not be necessary to count every single gram of oil, it is important to be mindful of the amount and type of oil used, especially if you are trying to achieve a calorie deficit. By tracking your cooking oil intake, you can ensure you are staying within your desired macro ratios and making progress toward your keto goals.

How to estimate the amount of oil in cooked food

When cooking, it is important to keep track of the amount of oil you are using, especially if you are on a diet such as keto. Oils are calorie-dense, and it is easy to underestimate how much oil you are consuming.

Firstly, it is important to note that oils do not evaporate when heated. Therefore, the amount of oil you put into the pan is the amount that will end up in your food or remain in the pan. There are no significant chemical changes at ordinary cooking temperatures that would cause the oil to evaporate or burn off.

One way to estimate the amount of oil in your cooked food is to measure the oil before and after cooking. Simply measure the amount of oil you put into the pan and then measure how much is left after cooking. The difference between the two amounts is the amount of oil that has been absorbed into your food. This method is simple and does not require any special equipment. However, it may not be entirely accurate as some oil may be lost through splattering or evaporation during the cooking process.

Another way to estimate the amount of oil in your cooked food is to use a measuring spoon or cup. Measure out the amount of oil you think you need for your recipe and then pour it into your measuring spoon or cup. This will give you a more accurate idea of how much oil you are using. You can also use a food scale to measure the weight of the oil, which can be more accurate than volume measurements.

Additionally, you can also estimate the amount of oil absorbed by the type of food you are cooking. For example, if you are cooking eggs, they will absorb more oil than if you were cooking chicken. In this case, you could estimate that the eggs absorb most of the oil, and only a small amount remains in the pan.

Finally, it is important to remember that the amount of oil you use will depend on your cooking method. For example, if you are deep-frying, you will use more oil than if you are sautéing.

By using a combination of these estimation methods, you can get a good idea of how much oil is in your cooked food, which can be helpful for tracking your calorie intake and managing your diet.

The best cooking oils for keto

When it comes to cooking on a keto diet, it's important to choose the right types of fats. While the keto diet is predominantly made up of fats, not all fats are created equal. It's recommended to consume a moderate amount of saturated fats and a primary intake of polyunsaturated and monounsaturated fats.

Coconut Oil

Coconut oil is a unique plant-based oil made from coconut flesh. It is high in saturated fat and has a relatively low smoke point of around 350°F (177°C), making it better suited for low-heat cooking. It has a distinct coconut taste and may not be suitable for dishes where you don't want this flavour to come through. Coconut oil also has a longer shelf life than most unsaturated cooking oils and may offer antibacterial and antifungal benefits.

Olive Oil

Olive oil is considered one of the healthiest oils available and is made from the oil pressed from olives, which are naturally high in fat. Look for extra virgin olive oil, which is extracted from the first press and is generally the least processed and the highest in quality. Olive oil has a low smoke point, so it's best suited for low-heat cooking, dips, and dressings.

Avocado Oil

Avocado oil has a high smoke point, making it ideal for high-heat cooking without sacrificing its nutritional integrity. It is loaded with vitamin E and omega-9 fatty acids and has a subtle nutty flavour. Avocado oil is also rich in monounsaturated fats and antioxidants, as well as vitamins A, D, and E, making it a versatile and nutritious choice.

Butter

Butter is a solid fat made from dairy cream and is commonly used in cooking. It adds a rich flavour to dishes but burns quickly, so it's not suitable for high-heat cooking. Grass-fed butter is generally more nutritionally dense and free from any traces of antibiotics. Ghee, which is clarified butter with the milk proteins removed, is a better option for high-heat cooking as it doesn't burn as easily.

Sesame Oil

Sesame oil has a medium-high smoke point and a rich, smooth flavour with a nutty aroma. It is a good source of essential fatty acids and can be used for sautéing or frying keto-friendly foods. It also works well as a garnish or drizzle to add flavour to Asian recipes like stir-fries or pad thai.

MCT Oil

MCT oil is easily absorbed and converted into ketones, providing rapid energy and aiding in achieving or maintaining ketosis. It has a smoke point of 320°F, so it's suitable for regular cooking but not high-heat cooking.

Hazelnut Oil

Hazelnut oil is a delicious, richer alternative to olive oil with a strong flavour. It is high in essential fatty acids and can be used in keto-friendly baking, as a substitute for walnuts and pine nuts in pesto, or as a marinade, salad dressing, or sauce.

Walnut Oil

Extracted from English walnuts, walnut oil is a keto-friendly cooking oil full of omega-3 fatty acids, monounsaturated fats, and vitamins like manganese, niacin, potassium, and zinc. It has a rich, nutty flavour and is suitable for low-heat, light cooking keto recipes like grilled meats or desserts.

How much oil is absorbed into food during cooking?

When it comes to the keto diet, opinions vary on whether or not to count cooking oil in your macros. Some people suggest not counting it, arguing that life is too short for such meticulous tracking, and that there is already wiggle room in the diet for a bit of oil. However, others insist that if you eat it, you count it, and that it will add up to quite a lot of calories.

To estimate the amount of oil absorbed into food during cooking, some people suggest measuring the oil before and after cooking and assuming that the difference was absorbed. Others suggest counting half of the oil used, while some people take a more meticulous approach and assume that each serving of food has the macros of a fraction of the total oil used, depending on the number of servings.

The amount of oil absorbed during cooking depends on various factors, including the type of food, the cooking method, and the type of oil used. For example, vegetables tend to soak up more oil, whereas searing chicken may leave leftover oil in the pan that is not consumed.

Keto-friendly foods to cook with oil

When it comes to the Ketogenic Diet, it can be tricky to know which cooking oils are best suited for keto. While all oils are pure fat and don't contain any carbs, some are healthier than others.

Avocados

Avocados are technically fruits, but they are unique among vegetables in that they are fairly high in fat. They also contain fibre and are low in net carbs. Avocados can be sliced and tossed with olive oil, salt, and pepper to make a cold salad. Avocado oil is also a great choice for cooking. It has a rich, nutty flavour and a high smoke point, making it ideal for frying, grilling, roasting, sauteing, and searing.

Eggs

Eggs are a keto-friendly food that can be cooked in oil. They are a healthy protein source, with each large egg containing less than 1 gram of carbs and about 6 grams of protein. When cooking eggs, it is recommended to use butter or coconut oil, which has a unique plant-based oil made from coconut flesh. It has a high saturated fat content and a relatively low smoke point, making it more suitable for baking and low-heat cooking.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. When cooking meat and poultry, it is important to use a suitable oil for high-heat cooking, such as avocado oil or ghee. Ghee is made by heating butter and removing the milk proteins, resulting in a flavorful clarified butter that is commonly used in Indian cooking.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. They can be cooked in oils such as olive oil, avocado oil, or coconut oil. Olive oil, in particular, extra virgin olive oil, is considered one of the healthiest oils available. It is high in monounsaturated fats and antioxidants, which can help protect heart health.

Fish and Shellfish

Fish and shellfish are very keto-friendly and can be cooked in oils such as avocado oil or olive oil. Salmon and other fatty fish are rich in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity.

Frequently asked questions