Keto-Friendly Oils: What You Can And Can't Eat

The keto diet is a low-carb, high-fat diet that kickstarts your weight loss journey and provides a wide variety of health benefits. The diet encourages you to get 70% of your daily calories from fat, 25% from protein, and only 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. This helps you lose weight and can also help manage chronic conditions like type 2 diabetes and PCOS.

When it comes to choosing the right oils for a keto diet, it's important to remember that not all fats are created equal. The best oils for keto are those that are unprocessed and fresh, such as extra virgin olive oil, avocado oil, coconut oil, sesame oil, walnut oil, and almond oil. These oils are rich in monounsaturated and polyunsaturated fats, which can help reduce blood pressure, eliminate belly fat, combat inflammation, and improve heart health. It's best to avoid highly processed industrial seed oils, such as soybean and corn oils, as they may be harmful to your health.

Avocado oil is a good choice for keto

Avocado oil is considered heart-healthy as it is high in monounsaturated fatty acids and is anti-inflammatory. It also promotes better cholesterol levels and aids in the absorption of other important nutrients. It is rich in vitamins A, E, and D, and contains proteins and potassium.

Avocado oil is a favorite among many keto followers due to its high healthy fat content. The keto diet is a low-carb, high-fat diet, and avocado oil is a good source of healthy fats. However, one drawback of avocado oil is that it is more expensive than other common oils like olive and coconut oils.

Sesame oil is a keto-friendly seed oil

Sesame oil has a medium-high smoke point, meaning it can reach relatively high temperatures before it begins to burn and smoke. When oil reaches its smoke point, the nutrients in the oil degrade, so it is important to pay attention to the smoke point and proper usage of each kind of oil to make sure you are getting the proper nutrients from both your oil and your food.

There are two types of sesame oil: light sesame oil and dark sesame oil. Generally, the light variety is used for cooking purposes, and the darker one for flavouring, as it has a more intense flavour. It is recommended that you use sesame oil as a flavouring agent and not expose it to high temperatures.

When following a keto diet, it is important to understand that not all fats are created equal. To reap the weight loss and overall body health benefits of the keto diet, it is recommended that you eat the right kinds of fats—not synthetic trans fats from processed foods, but a moderate amount of saturated fats and a primary intake of polyunsaturated and monounsaturated fats. Sesame oil is a great way to supplement your daily unsaturated fat intake.

Coconut oil is high in saturated fat

Coconut oil is a unique plant-based oil extracted from the flesh of coconuts. It is solid at room temperature due to its high saturated fat content, which is typically only found in animal fats. Coconut oil contains a high percentage of saturated fat, with 82% of its fat content being saturated, according to data from the American Heart Association (AHA). This is significantly higher than other oils such as butter (63%), beef fat (50%), and pork lard (39%).

The high saturated fat content of coconut oil has been a subject of debate among health professionals. While some initially considered it a healthy option due to its medium-chain triglycerides (MCTs), which offer health benefits such as aiding digestion and providing clean fuel for the body, recent studies have raised concerns. The AHA, for example, has advised against its regular use as a dietary or cooking aid due to its potential impact on cholesterol levels.

The AHA's caution is based on research showing that coconut oil increases low-density lipoprotein (LDL), or "bad cholesterol," which can raise the risk of cardiovascular disease. This is a concern as saturated fat can stick to and clog arteries. In addition, one review found that coconut oil consumption resulted in significantly higher LDL cholesterol levels compared to consuming non-tropical vegetable oils. As such, it is recommended to consume coconut oil in moderation, especially for those with high cholesterol.

Despite the concerns, coconut oil remains a popular choice for those on a keto diet due to its high saturated fat content and similarity to butter. It has a relatively high smoke point, making it suitable for sauteing, frying, roasting, and baking keto-friendly foods. However, it imparts a coconut taste to dishes, and its solid form at room temperature may make it less suitable for certain recipes.

Olive oil is close to ideal in its fatty acid composition

Olive oil is a liquid fat obtained by pressing whole olives, the fruit of the olive tree, a traditional tree crop of the Mediterranean Basin. It is widely considered one of the healthiest oils available and possibly one of the healthiest foods overall.

The composition of olive oil varies with the cultivar, altitude, time of harvest, and extraction process. It consists mainly of oleic acid (up to 83%), with smaller amounts of other fatty acids including linoleic acid (up to 21%) and palmitic acid (up to 20%).

The more fatty a food naturally is, the less processing that's required to extract oil from it. Oils made from naturally high-fat foods like avocados, olives, and coconuts are favoured over those made from foods that aren't naturally high in fat, like corn and soybeans, which require extensive industrial processing to be produced.

Extra virgin olive oil is widely considered one of the healthiest oils available. It is the oil that's extracted from the olives on the first press. It's generally the least processed and the highest in quality.

The International Olive Council (IOC) requires the median of the fruity attribute to be higher than zero for a given olive oil in order to meet the criteria of extra virgin olive oil classification.

The grades of oil extracted from the olive fruit can be classified as:

• Virgin olive oil: The oil was produced by the use of mechanical means only, with no chemical treatment.
• Lampante virgin oil: Olive oil extracted by virgin (mechanical) methods but not suitable for human consumption without further refining.
• Refined olive oil: Virgin oil that has been refined using charcoal and other chemical and physical filters, methods which do not alter the glyceridic structure.
• Crude olive pomace oil: The oil obtained by treating olive pomace (the leftover paste after the pressing of olives for virgin olive oils) with solvents or other physical treatments, to the exclusion of oils obtained by re-esterification processes and of any mixture with oils of other kinds.

Walnut oil is a keto-friendly omega-3 source

Walnut oil is a keto-friendly cooking oil extracted from English walnuts. It has a nutty, delicate flavour and contains several beneficial nutrients and compounds found in walnuts, including omega-3 fatty acids, monounsaturated fats, and polyphenols.

Walnut oil is a rich source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). ALA is an essential omega-3 fatty acid that offers numerous health benefits. For example, ALA helps form the structural components of the skin and may stimulate skin growth, fight inflammatory skin disorders, and promote wound healing. Additionally, the body converts some ALA into longer forms of omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are important for overall health.

Walnut oil has a favourable omega-6 to omega-3 ratio, which is considered optimal for human health. The typical ratio of linoleic fatty acid (omega-6) to ALA (omega-3) in walnut oil is about 4:1. This ratio is significantly better than the ratios found in modern Western diets, which often have omega 6:3 ratios of around 16:1 or even higher. Consuming walnut oil can help improve this imbalance and reduce the associated health risks.

In addition to its omega-3 content, walnut oil also contains monounsaturated fats, which are recommended as part of a well-formulated ketogenic diet. Monounsaturated fats can help reduce blood pressure, eliminate belly fat, lower cholesterol levels, and promote overall heart health.

When it comes to cooking with walnut oil, it is best suited for low-heat and light cooking methods. It has a rich, nutty flavour that complements grilled meats or desserts. It is commonly used in salad dressings, drizzled over steamed vegetables, or added to cold dishes like salads and cold soups. However, it is not recommended for stir-fries or high-heat cooking as it has a relatively low smoke point. Cold-pressed and unrefined walnut oil is typically the highest quality and has the best flavour, but it is more expensive and has a shorter shelf life.

Frequently asked questions