Best Coconut Oils For A Keto Diet

Coconut oil has been touted as a cure-all for everything from hair and skin health to dental hygiene. But is it the best oil to use if you're following a keto diet?

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Coconut oil is composed of medium-chain triglycerides (MCTs), which are easily converted into ketones by the liver, making it a good choice for keto dieters. It also has a high smoke point, making it suitable for high-heat cooking, and it can be used in keto treats like fat bombs.

However, coconut oil is high in calories and saturated fat, so it should be consumed in moderation, especially if weight loss is your goal. It's also important to note that the health benefits of coconut oil are often exaggerated, as they are based on studies using coconut oil made from 100% MCTs, while the coconut oil purchased in grocery stores is only about 50% MCTs.

Coconut oil is suitable for cooking, roasting and baking

Coconut oil is a versatile cooking oil that can be used in a variety of ways, including cooking, roasting, and baking. It has a high smoke point, which makes it ideal for frying foods and a good substitute for other oils or butter when baking.

Coconut oil is a popular choice for cooking because it is highly resistant to heat damage. It is a stable oil that can withstand high temperatures without undergoing chemical changes that could be harmful to health. This sets it apart from other vegetable oils, which can oxidize and turn rancid when heated, leading to the introduction of oxidized cholesterol into your system. These oils can increase your risk of chronic diseases, including breast cancer and heart disease.

Coconut oil, on the other hand, is a saturated fat and is much less susceptible to heat damage. It has a smoke point of 350°F, making it suitable for roasting and pan-frying. It adds a delicate coconut essence to the dish, enhancing the natural caramelized flavor of roasted vegetables like sweet potatoes.

In baking, coconut oil can be used as a 1:1 substitute for other fats and oils. It has a similar texture to butter when in its solid state and can be used in pie crusts, cakes, cookies, and muffins. It is a staple in vegan desserts but is also commonly used in non-vegan baking to impart a subtle coconut flavor. Refined coconut oil, which has a more neutral taste, can be used if you do not want the coconut flavor to come through in your baked goods.

It's high in calories

Coconut oil is a good option for the keto diet as it is pure fat and provides no carbs. However, it is also very high in calories, with 120 calories per tablespoon (14 grams) or 40 calories per teaspoon (4.5 grams). This means that, even on the keto diet, you won't lose weight if you eat more calories than you burn. Therefore, it is important to limit your intake of coconut oil if you're trying to lose weight.

Coconut oil is a plant-based fat derived from the meat of coconuts. It has gained popularity in recent years as a healthy alternative to animal fats like butter or lard. However, it is important to note that, just like any other saturated fat, coconut oil should be consumed in moderation. The American Heart Association (AHA) has recommended against using coconut oil as a substitute for other fats due to its very high saturated fat content. The AHA states that eating foods high in saturated fat can raise bad cholesterol, increasing the risk of heart disease.

Despite the concerns about its saturated fat content, coconut oil has unique properties that make it well-suited for a keto diet. Coconut oil contains medium-chain triglycerides (MCTs), which are taken up directly by the liver and converted into ketones or used as a rapid source of energy. Additionally, coconut oil contains a large amount of lauric acid, which may produce a more sustainable level of ketosis.

While coconut oil can be a healthy alternative to other cooking oils, it is important to be mindful of how much you consume due to its high-calorie content.

It's high in saturated fat

Coconut oil is composed of around 91% saturated fats, which have been referred to as "bad fats". However, recent studies have questioned the assumption that all saturated fats are bad for health. For example, a 2014 meta-analysis of 72 research studies, including 27 randomised controlled clinical trials, found no significant link between saturated fat consumption and cardiovascular health issues such as heart disease.

Coconut oil is composed primarily of medium-chain triglycerides (MCTs), which are shorter in length than the long-chain triglycerides (LCTs) found in other saturated fats. This gives them different nutritional and biochemical properties. MCTs yield energy more readily than LCTs, and studies have shown that consuming MCTs can increase energy expenditure and suppress hunger, leading to greater weight loss.

Additionally, coconut oil may have benefits for cholesterol levels and belly fat reduction. Several studies have shown that consuming coconut oil can increase levels of HDL ("good") cholesterol and decrease LDL ("bad") cholesterol. One six-week study found that consuming 30ml of coconut oil per day led to a reduction in waist circumference in obese men.

In conclusion, while coconut oil is high in saturated fat, recent evidence suggests that not all saturated fats are necessarily bad for health. Coconut oil's high MCT content may offer several benefits, including increased energy expenditure, reduced appetite, improved cholesterol levels, and reduced belly fat.

It's good for your hair and skin

Coconut oil is a versatile ingredient that can be used for cooking, skincare, and hair care. When it comes to hair and skin care, there are a few things to keep in mind to ensure you're getting the best quality and the most benefits.

Firstly, coconut oil is known to be nourishing and moisturising for both hair and skin. It is rich in medium-chain fatty acids, which help to soothe and moisturise dry, inflamed skin. It also contains antioxidants that fight free radicals and reduce inflammation. For hair, it can be used as an overnight mask to add smoothness and shine. It can also help tame frizz and soothe sunburn.

When choosing a coconut oil for hair and skin care, it's important to select an organic, virgin, cold-pressed, or expeller-pressed variety. These terms indicate that the oil has been produced without the use of chemicals or excessive heat, helping to retain its beneficial properties. Refined oils, on the other hand, may have been stripped of some nutrients during the refining process, so they are better suited for cooking. Look for labels such as "organic," "virgin," "non-hydrogenated," "cold-pressed," and "expeller-pressed."

Some recommended brands include Nutiva Organic Virgin Coconut Oil, Garden of Life Raw Extra Virgin Coconut Oil, Dr. Bronner's Organic Virgin Coconut Oil, Anjou 100% Organic Extra Virgin Coconut Oil, and Viva Naturals Organic Fractionated Coconut Oil. These oils are typically available in health food stores or online.

While coconut oil has many benefits, it is important to note that it has a reputation for clogging pores. Therefore, it is generally recommended to avoid using it on the face, especially if you have oily or acne-prone skin. Instead, opt for a fractionated coconut oil, which is less greasy and lighter in texture.

It can be used to make keto treats and fat bombs

Coconut oil is a great option for the keto diet because it is pure fat and provides no carbs. It can be used to make keto treats and fat bombs.

Fat bombs are typically made with ingredients such as nut butter or coconut oil, cocoa powder, cream cheese or avocado, and little to no sugar. Coconut oil fat bombs can be made by mixing coconut oil with peppermint extract, vanilla bean powder, and liquid stevia. These can be frozen in ice cube trays or silicone molds and then stored in a freezer bag or jar.

Chocolate keto fat bombs can be made by mixing peanut butter, cacao powder, and hemp seeds with coconut oil, heavy cream, vanilla, and stevia. These can be rolled into balls and coated with shredded coconut.

Coconut oil can also be used for baking and pan-frying keto treats. It is important to note that coconut oil is high in calories, so intake should be limited if weight loss is the goal.

Frequently asked questions