Madeleine Hull
Keto Chow is a low-carb meal replacement shake that can be combined with a fat source of your choice, such as heavy cream, butter, or oil, and water. While heavy cream is the simplest fat to use, it can be substituted with melted butter, avocado oil, or other oils such as olive oil, coconut oil, or almond oil. However, some oils like olive oil and macadamia nut oil have a strong flavor that may not be preferred by most people. Additionally, certain oils like MCT oil should be consumed in small quantities and combined with other fats. Ultimately, the choice of oil depends on individual preferences, taste, and specific calorie and macro needs.
| Characteristics | Values |
|---|---|
| Fats to use with Keto Chow | Heavy (whipping) cream, melted butter, ghee/clarified butter, coconut oil, wagyu beef tallow, peanut butter, cream cheese, avocado oil, MCT oil, olive oil, soybean/vegetable oil, macadamia nut oil, coconut cream, almond oil, cold-pressed peanut oil, grapeseed oil |
| Fats not recommended | Olive oil, MCT oil, soybean/vegetable oil, macadamia nut oil, coconut cream, milk |
| Dairy-free alternatives | Ghee, coconut oil, avocado oil, avocados |
What You'll Learn
Avocado oil
When choosing avocado oil, it's important to look for pure avocado oil that is free from adulteration and mislabelling. Some brands may mix avocado oil with cheaper oils, so it's worth checking reviews and choosing a reputable brand.
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Coconut oil
To avoid clumping, the coconut oil should be emulsified with the Keto Chow, water, and heavy cream or heavy whipping cream (HWC). The warm water is essential to keep the coconut oil from clumping and solidifying. It is also important to note that using only coconut oil as the fat source in a shake is not recommended. It should be combined with other fats or fat sources, such as avocado or MCT oil.
Some people have reported issues with clumping and coagulation even after following the recommended preparation methods. In these cases, it is suggested to use fractionated coconut oil, which has a lower chance of clumping but may not be as tasty.
Additionally, it is important to be cautious when using MCT oil, as it can have digestive effects and should be introduced gradually and in small quantities.
Overall, coconut oil can be successfully used with Keto Chow, but it requires proper preparation and combination with other fat sources to ensure the best results.
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Olive oil
When using olive oil in Keto Chow, it is important to consider your calorie and fat targets for your meals. You may need to adjust the amount of olive oil or add other ingredients to ensure you are meeting your nutritional needs.
Additionally, it is recommended to refrigerate Keto Chow for at least 30 minutes or overnight to enhance the flavour and allow the vitamins and minerals to dissolve. However, if you are using olive oil, it may be best to consume the shake immediately, as some oils can cause the shake to become weird in texture if left in the fridge for too long.
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Almond oil
When using almond oil, it is important to note that the shake may take on a strong almond flavour if left for too long. Therefore, it is best to consume the shake immediately or within a few hours of preparation.
While almond oil is a great option, it is recommended to avoid using only MCT oil as your fat source, as this can cause digestive issues. Instead, a blend of oils, including almond oil, can be used to create a well-balanced and tasty Keto Chow meal.
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Peanut oil
When choosing an oil for Keto Chow, it is important to consider the flavour and how it will affect the texture of the final product. For example, avocado oil can make the flavour of Keto Chow stronger, while MCT oil should be used in small quantities as it can cause digestive issues in large amounts.
Additionally, it is worth noting that heavy cream, melted butter, and ghee are often recommended as fat sources for Keto Chow, as they are simple to use and do not require additional calculations to determine their impact on net carbs and other nutrients.
- Avocado oil: This oil can be used as a dairy-free alternative to heavy cream and butter. It is simple to use and makes the flavour of Keto Chow stronger, while also having lower carbs.
- MCT oil: While MCT oil is not recommended as the only fat source in a shake, a small amount can be added to another fat source.
- Olive oil: This oil can be used, but it is worth noting that some people may not like the strong flavour it imparts.
- Coconut oil: Coconut oil can be used, but it should be the liquid kind, not the solid kind. It is important to note that coconut oil can affect the texture of the Keto Chow if left in the fridge for too long.
In conclusion, while peanut oil is not specifically mentioned as an option, there are a variety of other oils that can be used with Keto Chow, each with its own unique effects on flavour, texture, and nutritional content. It is important to experiment and find the combination of fats and oils that best suits your taste preferences and nutritional needs.
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Frequently asked questions
Keto Chow recommends using avocado oil, but you can also use olive oil, coconut oil, almond oil, or MCT oil.
Avocado oil is a type of edible oil pressed from the flesh of avocados. It has a high smoking point, making it suitable for frying and other high-heat cooking methods.
Avocado oil has a mild flavour and a high monounsaturated fat content. It is also a good source of vitamins and minerals, such as vitamin E and potassium.
Yes, but only in small quantities. Using MCT oil exclusively is not recommended as it can cause digestive issues.
Yes, peanut oil is a viable option for Keto Chow, especially cold-pressed peanut oil, which has a neutral flavour. However, it can be hard to find locally and is usually expensive.
