Best Oils For Deep Frying On A Keto Diet

Deep frying is a cooking method that involves submerging food in oil heated to temperatures between 320-360°F. The keto diet is a low-carb, high-fat diet, so deep frying is a great way to add fat to your meals. When choosing an oil for deep frying, it's important to consider the smoke point, which is the temperature at which the oil starts to burn and smoke. Oils with higher smoke points are better for deep frying. Here are some of the best oils for deep frying on a keto diet:

- Avocado oil has a smoke point of around 520°F, which makes it one of the best options for high-heat cooking. It's stable, mild-flavoured, delicious, and easy to use.

- Coconut oil is stable, rich in medium-chain fatty acids, and easy for your body to digest. It has a smoke point of 400°F, but it can be prone to oxidation and has a strong coconut flavour.

- Peanut oil is the most popular and cost-effective option for deep frying. It has a smoke point of 450°F, but its nutrition profile isn't as good as some other oils.

- Tallow (beef fat) has a smoke point of 420°F and is high in vitamins A, D, E, and K. It's also high in antioxidants and has a great flavour.

- Lard (pig fat) has a smoke point of 400°F and a neutral flavour, making it perfect for deep frying. It's also lower in saturated fats than other animal fats.

The best oils for deep frying on keto

Deep frying on keto can be a challenge, especially if you're new to the diet and unfamiliar with cooking with so much fat. The keto diet is low-carb and high-fat, so it's important to know which cooking oils are best suited. While all oils are pure fat and don't contain any carbs, some are better than others from a health perspective.

When choosing an oil for deep frying, it's crucial to consider its smoke point. This is the temperature at which an oil starts to smoke and burn, and it can affect the flavour of the oil and the food being cooked. Oils with higher smoke points are best for deep frying, as they can withstand higher temperatures without breaking down into toxic by-products.

Avocado Oil

Avocado oil has a remarkably high smoke point of around 500°F (260°C), making it ideal for deep frying. It has a rich, nutty flavour that can complement fried foods, and it's stable, mild-flavoured, delicious, and easy to use. However, it tends to be more expensive than other common oils.

Coconut Oil

Coconut oil is a unique plant-based oil with a high saturated fat content, which is usually found in animal fats. It has a relatively low smoke point of 350°F (177°C), so it may be better suited for low-heat cooking rather than deep frying. It also imparts a coconut taste to foods, and it's more expensive than some other options. However, refined coconut oil has a higher smoke point of 450°F (232°C) and is flavourless and odourless.

Peanut Oil

Peanut oil is a popular and cost-effective choice for deep frying. It has a very high smoke point of about 450°F (230°C) and can be used multiple times as it doesn't absorb flavours from the food being cooked. It also has a neutral taste and doesn't affect the flavour of the food.

Tallow (Beef Fat)

Tallow is rendered fat from animals, usually beef. It has a high smoke point of 420°F and is rich in vitamins A, D, E, and K, as well as antioxidants. It has a great flavour and is highly stable, making it a favourite among chefs. It's also a good option for those on a ketogenic diet as it fits right in with the high-fat content.

Lard (Pig Fat)

Lard is another animal fat that was commonly used for cooking before the industrial vegetable oil boom. It has a high smoke point of 400°F and a neutral flavour, making it perfect for deep frying. It's also lower in saturated fats than other animal fats and is a good source of vitamin D. However, it should be stored in the refrigerator to maintain freshness.

Ghee (Clarified Butter)

Ghee is a type of saturated fat made by heating butter and removing the milk proteins. It has a high smoke point of 485°F and a delicious buttery flavour, making it a popular choice for high-heat cooking. It's also lactose-free, so it's suitable for lactose-intolerant individuals. Ghee can be stored at room temperature for up to a year or in the refrigerator for longer.

Oils to avoid for deep frying on keto

When deep frying on a keto diet, it's best to avoid oils that solidify at room temperature, such as lard, tallow, and coconut oil. These oils are not suitable for deep fryers with submersible elements as they can burn out the heating elements.

It is also recommended to avoid extra virgin olive oil and flaxseed oil for deep frying, as these oils oxidise and form free radicals at high temperatures.

Additionally, some modern diets contain oils such as processed sunflower oil, soybean oil, and corn oil, which are highly processed polyunsaturated fats with high levels of omega-6 fatty acids. These oils are unstable and can break down into harmful compounds when heated, so it is best to limit their consumption.

Smoke points of oils for deep frying on keto

When choosing an oil for deep frying on a keto diet, it's important to consider the smoke point of the oil. Smoke point refers to the temperature at which an oil starts to burn and smoke. Oils with higher smoke points are better for deep frying as they can withstand higher temperatures without breaking down into toxic by-products. Here are some of the best oils for deep frying on a keto diet, along with their smoke points:

• Avocado oil: Smoke point of around 520°F (260-270°C). It has a rich, nutty flavor and is stable at high temperatures. However, it is more expensive than some other oils.
• Coconut oil: Smoke point of around 400°F (200-230°C) for refined coconut oil and 350°F (177°C) for unrefined coconut oil. Refined coconut oil is flavourless and odourless, whereas unrefined coconut oil has a distinct coconut aroma.
• Peanut oil: Smoke point of about 450°F (230°C). It is a popular and cost-effective option for deep frying, but its nutrition profile is not as good as some other oils.
• Tallow (beef fat): Smoke point of approximately 420°F (215°C). Tallow is a stable and flavourful oil with a high smoke point. It was commonly used for deep frying until the 1970s when it was replaced by vegetable oils.
• Lard (pig fat): Smoke point of around 400°F (190-200°C). Lard has a neutral flavour and is versatile for deep frying, baking, and even spreading on toast.
• Ghee (clarified butter): Smoke point of roughly 485°F (250°C). Ghee has a high smoke point and a delicious buttery flavour, making it a popular choice for high-heat cooking.

It's important to note that while these oils are suitable for deep frying, they should be used in combination with keto-friendly foods. The majority of calories on a keto diet should come from minimally processed keto-friendly meats, seafood, cheese, low-carb vegetables, nuts, and seeds.

Oils for flavouring deep-fried keto foods

When it comes to flavouring deep-fried keto foods, there are several oils to consider. Here are some of the best options:

Extra Virgin Olive Oil

Extra virgin olive oil is a popular choice for keto cooking due to its health benefits, stability, and ability to enhance the flavour of keto meals. It has a high smoke point, making it suitable for high-heat cooking, and is packed with healthy monounsaturated fats and polyphenols. However, it may not be ideal for certain dishes as it imparts a distinct flavour to food. Additionally, finding a trustworthy and affordable brand of extra virgin olive oil can be challenging.

Coconut Oil

Coconut oil is another option for deep-frying keto foods. It is stable, rich in medium-chain fatty acids, and has antimicrobial and antifungal properties. It also boosts the immune system, thanks to its high content of lauric acid. Refined coconut oil is flavourless, ideal for those who are put off by the strong coconut taste, and is typically the cheapest option. However, unrefined coconut oil is recommended for keto desserts and fat bombs as it adds a pleasant coconutty taste.

Avocado Oil

Avocado oil has a high smoke point, making it suitable for high-heat cooking, and it provides heart-healthy monounsaturated fats. It has a slightly nutty and buttery flavour, making it a good choice for salad dressings, sauces, and drizzling over meals. However, avocado oil is more expensive than other common oils.

Animal Fats

Animal fats, such as lard, tallow, and duck fat, are also suitable for deep-frying keto foods. They have a high smoke point and impart a unique, meaty flavour to dishes. For example, bacon fat can add a delicious bacon flavour to your keto meals. Leaf lard, derived from pork, is ideal for baking as it does not impart a pork flavour. Tallow, rendered fat from animals like beef, has a high smoke point and a rich, buttery flavour.

Ghee

Ghee, or clarified butter, is a saturated fat with a high smoke point, making it suitable for high-heat cooking. It has a delicious buttery flavour and is often used in Indian cooking. Ghee is also lactose-free, making it suitable for lactose-intolerant individuals. It can be stored at room temperature for up to a year.

In conclusion, when choosing an oil for flavouring deep-fried keto foods, consider factors such as smoke point, health benefits, flavour, and versatility. Extra virgin olive oil, coconut oil, avocado oil, animal fats, and ghee are all excellent options, each bringing its unique characteristics to enhance the taste and texture of your keto dishes.

Oils for frying keto foods other than deep frying

When frying keto foods, it's important to use oils with a high smoke point, as the temperature at which you deep fry is very important. Lower cooking temperatures will cause the food to soak up oil, and higher temperatures will burn the food before it is cooked through.

Avocado Oil

Avocado oil has a rich, nutty flavor that complements sautéed and pan-fried foods. It has a high smoke point of approximately 500°F (260°C), allowing you to create extra-crispy fried foods without burning them. However, avocado oil is more expensive than olive and coconut oils.

Olive Oil

Extra virgin olive oil is widely considered one of the healthiest oils available. It has a smoke point of 375°F-468°F (190°C-242°C) and is generally the least processed and the highest in quality. However, it is not suitable for high-heat frying.

Coconut Oil

Coconut oil is solid at room temperature and has a relatively low smoke point of 350°F (177°C). It is more suitable for baking and low-heat cooking. One drawback is that it imparts a coconut taste to foods. Refined coconut oil has a higher smoke point of 450°F (232°C) but is more processed.

Ghee

Ghee is made by heating butter and removing the milk proteins. It is used in Indian cooking and is suitable for those with dairy sensitivities. Ghee has a higher smoke point than butter and is more suitable for high-heat cooking.

Animal Fats

Animal fats such as lard (pig fat) and tallow (beef fat) are suitable for keto cooking. They impart a unique, meaty flavor to dishes and are fairly stable when heated, making them great for high-heat cooking, roasting, and frying. However, they are high in saturated fat, so it is best to moderate your intake.

Frequently asked questions