Keto Oil: What's The Deal?

The keto diet is a low-carb, high-fat diet that kick-starts your weight loss journey and provides a wide variety of health benefits. When following a keto diet, it is important to choose the right cooking oils to ensure optimal health, well-being, and sustained ketosis. While all oils are pure fat and don't contain any carbs, some are better than others. The best keto-friendly cooking oils include coconut oil, olive oil, avocado oil, MCT oil, and sesame oil. These oils are high in healthy fats and have a relatively high smoke point, making them suitable for various cooking methods such as frying, roasting, and baking. It is important to note that not all oils are created equal, and some should be avoided on a keto diet, such as highly processed vegetable and seed oils.

Keto oil is used for cooking and frying

Keto oils are an important part of the diet as they help you meet your fat intake requirements. The best keto oils for cooking and frying include:

• Avocado oil: Avocado oil has a high smoke point, which means it can withstand high temperatures without degrading. It is also loaded with healthy fats and nutrients, including vitamin E and omega-9 fatty acids. It has a subtle nutty flavor that makes it a great choice for high-heat cooking methods like frying, grilling, and roasting.
• Coconut oil: Coconut oil is high in medium-chain triglycerides (MCTs), which help boost metabolism and induce ketosis. It has a relatively high smoke point, making it ideal for sauteing, frying, roasting, and baking. It has a distinct coconut aroma and can impart a coconut taste to foods.
• Extra virgin olive oil: Extra virgin olive oil is a healthy and versatile oil that is packed with monounsaturated fats and antioxidants. It has a low smoke point, so it is better suited for low-heat cooking methods such as sauteing or for use in dressings, dips, and marinades.
• Sesame oil: Sesame oil has a medium-high smoke point and a rich, smooth flavor with a nutty aroma. It is a healthy oil that can help reduce blood pressure, eliminate belly fat, combat inflammation, and lower cholesterol levels. It is great for sauteing or frying keto-friendly foods, and can also be added to sauces and dressings.
• MCT oil: MCT oil is easily absorbed and converted into ketones, providing rapid energy and helping to achieve or maintain ketosis. It has a smoke point of 320°F, making it suitable for regular cooking but not high-heat cooking.
• Walnut oil: Walnut oil is a keto-friendly cooking oil that is full of omega-3 fatty acids, monounsaturated fats, and vitamins like manganese, zinc, potassium, and niacin. It has a rich, nutty flavor and is suitable for low-heat cooking methods such as grilling.
• Hazelnut oil: Hazelnut oil is high in essential fatty acids and has a strong flavor, making it a delicious alternative to olive oil. It is especially good for keto-friendly baking and can be used as a substitute for walnuts and pine nuts in homemade pesto.

It can be used as a substitute for butter

Coconut oil is a keto-friendly cooking oil that can be used as a substitute for butter. It is made from the fruit of coconut palm trees and has a similar consistency to butter. Coconut oil is high in saturated fat and contains medium-chain triglycerides (MCTs) that can speed up metabolism and induce ketosis in moderate doses. It has a relatively high smoke point, making it ideal for sautéing, frying, roasting, and baking keto foods as a substitute for butter. However, it imparts a coconut taste to foods, so it may be preferable to use refined coconut oil, which is flavourless and has a higher smoke point.

Another keto-friendly oil that can be used as a substitute for butter is avocado oil. Avocado oil is mild, versatile, and packed with monounsaturated fats, vitamins, and antioxidants. It has an incredibly high smoke point, making it ideal for cooking in almost any style, including frying, grilling, roasting, sautéing, and searing. Avocado oil also enhances nutrient absorption and promotes better cholesterol levels. It can also be used for cold cooking purposes like marinades, dressings, or dips.

Extra virgin olive oil is another healthy oil that can be used in place of butter in some applications. It is cold-pressed and unrefined, retaining much of the flavour and nutrients of the olives. Extra virgin olive oil is high in monounsaturated fats and antioxidants, making it a healthy choice for the keto diet. However, it has a low smoke point, so it is not suitable for high-heat cooking or frying. Instead, use it in dressings, marinades, and keto-friendly snacks, or drizzle it over eggs, meats, or vegetables.

Keto oil is used to dress salads

MCT oil is a versatile oil that can be added to salad dressings, coffee, and smoothies. It is easily converted into ketones by the body, making it a good choice for those on a ketogenic diet.

Extra virgin olive oil is another excellent option for keto salad dressings. It has a robust flavour and is packed with antioxidants and healthy fats. However, due to its low smoke point, extra virgin olive oil is not suitable for high-heat cooking.

High-oleic sunflower/safflower oil is a good alternative to olive oil and avocado oil. It has a neutral taste and can be used in salad dressings, adding a boost of healthy fats to your keto diet.

Other keto-friendly oils that can be used for salad dressings include avocado oil, coconut oil, and walnut oil. Avocado oil has a high smoke point, making it suitable for high-heat cooking as well. Coconut oil has a similar consistency to butter and can be used for baking and sauteing, in addition to its use in salad dressings. Walnut oil, extracted from English walnuts, adds a nutty flavour to low-heat recipes and salads.

It can be used to make keto desserts

Keto oil can be used to make keto desserts. For example, unrefined coconut oil, which has a distinct coconut aroma, is ideal for making keto desserts, fat bombs, and chocolate. Refined coconut oil, on the other hand, is flavourless and odourless, and is more suitable for high-heat cooking and baking.

Avocado oil is another keto-friendly oil that can be used for keto desserts. It has a slightly nutty and buttery flavour, making it a great choice for salad dressings, sauces, keto desserts, and drizzling over meals.

Other keto-friendly oils that can be used for cooking and baking include extra virgin olive oil, MCT oil, high-oleic sunflower/safflower oil, toasted sesame oil, and red palm oil. These oils provide healthy fats and have a high smoke point, making them suitable for high-heat cooking.

When making keto desserts, it is important to use keto-friendly ingredients to replace high-carb sugar and flour. Almond flour, coconut flour, keto sweeteners, cocoa powder, eggs, butter, and milk alternatives are commonly used in keto desserts.

Keto oil can be used to make keto fat bombs

Keto fat bombs are a great way to get your daily dose of healthy fats, and they can be made in a variety of flavours and textures. For example, you can make raspberry cream fat bombs, cheesecake fat bombs, or even matcha bark fat bombs.

When choosing a keto oil to make fat bombs, it is important to select one that has a high smoke point and can withstand high temperatures without breaking down into toxic by-products. Some of the best keto oils for fat bombs include extra virgin olive oil, refined coconut oil, avocado oil, and MCT oil.

Ingredients:

• 1/2 cup nut butter of choice or coconut butter
• 1/4 cup cocoa or cacao powder
• 1/4 cup melted keto oil (such as refined coconut oil or avocado oil)
• Sweetener of choice, to taste (such as stevia or monk fruit)
• Optional: 1/8 tsp salt

Instructions:

• Stir all ingredients together until smooth. If the mixture is too dry, add additional keto oil as needed.
• Pour the mixture into a small container, ice cube trays, candy molds, or a silicone mini cupcake tin.
• Freeze until set. Keto fat bombs are best stored in the freezer, as they can soften at room temperature.

Feel free to get creative and experiment with different flavours and add-ins for your keto fat bombs! Just be sure to choose a keto-friendly oil with a high smoke point as your base.

Frequently asked questions