Keto-Friendly Oils: The Best Cooking Fats For Ketosis

The keto diet is a low-carb, high-fat diet that kickstarts your weight loss journey and provides a variety of health benefits. The keto diet encourages you to get 70% of your daily calories from fat, 25% from protein, and no more than 5% from carbohydrates. When you keep your carb intake low, your body enters a metabolic state called ketosis, where it uses fat as its main source of energy. To fulfil your fat intake on a keto diet, it is important to choose healthy sources of fat. Here are some of the best oils for the keto diet:

- Avocado oil is a mild, versatile vegetable oil with a high smoke point, making it suitable for various cooking methods. It is high in monounsaturated fats, antioxidants, and vitamins A, D, and E.

- Coconut oil is a keto-friendly cooking oil with a similar consistency to butter. It has a relatively high smoke point and is ideal for sauteing, frying, roasting, and baking.

- Extra virgin olive oil is a heart-healthy oil with a large number of monounsaturated fats and polyunsaturated fatty acids. However, it has a low smoke point, so it is better suited for low to medium-heat cooking or used as a salad dressing.

- Walnut oil is a keto-friendly cooking oil full of omega-3 fatty acids, monounsaturated fats, and vitamins like manganese, zinc, potassium, and niacin. It has a nutty flavour and is best used for low-heat cooking or added raw to salads or sandwiches.

- Hazelnut oil is high in essential fatty acids and can be used as a richer alternative to olive oil in keto-friendly baking.

Avocado oil is a good choice for keto due to its high smoke point and health benefits

Avocado oil has a smoke point of 520°F (260-277°C), making it ideal for stir-frying and searing. It has a rich, nutty flavour that complements sautéed and pan-fried foods. Its high smoke point means it can create extra-crispy fried foods without burning them. Avocado oil is also versatile and can be used for cold cooking purposes like marinades, dressings, or dips.

Avocado oil is a good source of monounsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease. It is also a source of antioxidants, which can help protect the body from damage caused by oxidative stress, and may help safeguard against cancer, heart disease, and other diseases.

When choosing avocado oil, opt for unrefined, cold-pressed oil, as it retains more nutrients and flavour. Avocado oil is a healthy choice for keto, but it is more expensive than olive and coconut oils.

Coconut oil is keto-friendly, but it may impart a coconut taste to dishes

Coconut oil is a keto-friendly cooking oil, but it does have a distinct coconut taste that can be imparted to dishes. It is extracted from the fruit of coconut palm trees and has a similar consistency to butter. Coconut oil is high in saturated fat, which is usually found in animal fats. It is solid at room temperature because of its high saturated fat content.

Coconut oil has a medium-high smoke point, making it ideal for sauteing, frying, roasting, and baking keto foods. Its smoke point is around 350°F (177°C), so it may be more suitable for low-heat cooking methods. To use coconut oil for high-heat cooking, look for refined coconut oil, which has a higher smoke point of 450°F (232°C) but is also more processed.

Coconut oil is a good source of medium-chain triglycerides, which can help speed up the metabolism and induce ketosis in moderate doses. It is also versatile and can be consumed raw by adding it to salad dressings or drizzling it over keto-friendly vegetables.

While coconut oil is keto-friendly, it is important to consume it in moderation due to its high saturated fat content. A recent review found that coconut oil consumption resulted in significantly higher LDL (bad) cholesterol levels compared to consuming non-tropical vegetable oils. Therefore, it is recommended to eat coconut oil in moderation and prioritise consuming unsaturated fats.

Olive oil is widely considered one of the healthiest oils available

Extra virgin olive oil is the least processed and highest quality olive oil. It's cold-pressed and unrefined, retaining much of the flavour and nutrients of the olives. It has a robust, rich, and fruity flavour that adds a delicious twist to your keto cooking.

Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet too. It is high in healthy monounsaturated fats and antioxidants, making it an excellent choice for those following a ketogenic diet. One tablespoon of olive oil offers 119 calories and 13.5 grams of fat, with only 2 grams of saturated fat.

Olive oil is also a great source of healthy fats for those on a keto diet. It can help you meet your daily fat intake requirements and keep you feeling full and satiated throughout the day. It's a versatile oil that can be used in a variety of dishes, making it easy to incorporate into your keto meals.

In addition to its culinary uses, olive oil also has a range of health benefits. It has been shown to help reduce cholesterol levels and promote heart health. It's a great choice for those looking to improve their overall health and well-being while following a keto diet.

Sesame oil is a healthy option with a medium-high smoke point

Sesame oil is a great option for those following a keto diet. It is a healthy oil with a medium-high smoke point, meaning it can be heated to relatively high temperatures before it starts to burn and smoke. This makes it a good option for sautéing and frying keto-friendly foods.

Sesame oil is made from raw or toasted sesame seeds and is commonly used in Asian and Middle Eastern cooking. It has a nutty aroma and a rich, smooth flavour, adding a delicious taste to a variety of dishes. The oil is high in polyunsaturated fat and contains omega-3 and omega-6 fatty acids, which are essential for preventing several diseases, including heart disease and cancer, as well as improving immune function.

In addition to its culinary uses, sesame oil also has medicinal and cosmetic applications. It is believed to have several health benefits, including providing heart-healthy fats, reducing inflammation, and protecting the skin from sun damage. It also contains antioxidants, such as sesamin, which help to fight cell damage caused by free radicals.

However, it is important to note that sesame is now a common allergen, and those with a severe allergy may need to carry an epinephrine auto-injector. Additionally, due to its high-calorie content, excessive consumption of sesame oil can lead to weight gain. For those with high blood pressure or diabetes, it is recommended to consult a doctor before incorporating sesame oil into the diet, as it may affect blood pressure and blood sugar levels.

Walnut oil is a keto-friendly source of omega-3 fatty acids and vitamins

Walnut oil is rich in omega-3 fatty acids, which have been linked to numerous health benefits. Omega-3 fatty acids are known to reduce inflammation and improve the composition of blood fats. They also play a role in improving brain function and possibly slowing the progression of Alzheimer's disease.

In addition to omega-3 fatty acids, walnut oil contains several vitamins and minerals, including manganese, niacin, potassium, zinc, copper, folic acid, phosphorus, and vitamin B6. These vitamins and minerals provide additional health benefits, such as maintaining bone, nerve, and immune system function, and supporting nerve health.

The monounsaturated and polyunsaturated fats found in walnut oil can also help reduce blood pressure, eliminate belly fat, lower cholesterol levels, and increase heart health.

When following a keto diet, it is important to focus on healthy fat sources. Walnut oil is a great choice as it provides a rich source of omega-3 fatty acids and vitamins, making it a delicious and nutritious addition to keto-friendly meals.

Frequently asked questions