Keto-Approved Oils: What You Need To Know

The ketogenic diet is a low-carb, moderate-protein, and high-fat diet that has gained popularity for its rapid weight loss and reversal of chronic weight-related health conditions. When following a ketogenic diet, it is crucial to focus on healthy fats like avocados, olive oil, and nuts. Oils that are keto-approved include extra virgin olive oil, coconut oil, avocado oil, MCT oil, red palm oil, and sesame oil. These oils are packed with antioxidants, healthy fats, and strong flavours that make them perfect for keto-friendly cooking, frying, and dressing.

Avocado oil is keto-approved

Avocado oil has a similar fatty acid profile to olive oil, which is another keto-approved oil. Olive oil, especially extra virgin olive oil, is widely considered one of the healthiest oils available and is perfect for keto salad dressings, marinades, and keto-friendly snacks. It has a low smoke point, so it is not suitable for high-heat cooking or frying.

Other keto-approved oils include coconut oil, MCT oil, high-oleic sunflower/safflower oil, toasted sesame oil, and red palm oil. These oils provide healthy fats and have various benefits such as boosting ketone production, promoting ketosis, and adding flavor to dishes.

When choosing a cooking oil for the keto diet, it is best to opt for oils made from naturally fatty foods like avocados, olives, and coconuts. Oils that are highly processed, such as industrial seed oils, should be avoided as they may be harmful to health and promote inflammation.

Extra virgin olive oil is a good option

Extra virgin olive oil is also packed with healthy monounsaturated fats, which help to reduce body inflammation and get rid of toxic free radicals. It is also rich in oleic acid, which is associated with improved heart health and may protect the heart from bad cholesterol.

The production process of extra virgin olive oil is also beneficial. As it is not heated or refined during production, it retains more beneficial compounds, flavour, and nutritional advantages.

Extra virgin olive oil is also a versatile oil that can be used for low-heat cooking, such as dips and dressings, and pairs well with meat, vegetables, and eggs.

Coconut oil is a keto-friendly cooking oil

One drawback of coconut oil is that it imparts a coconut taste to food. Additionally, one recent review found that coconut oil consumption resulted in significantly higher LDL (bad) cholesterol compared to consuming non-tropical vegetable oils. If you want a flavourless coconut oil, look for one labelled "refined". Refined coconut oil also has a higher smoke point of 450°F (232°C). However, this product is more processed than unrefined coconut oil.

Coconut oil is a great option for the keto diet because it is pure fat and provides no carbs. It also contains saturated fats, most of which are medium-chain triglycerides (MCTs), a type of fat that may boost fat burning. MCTs are more easily yield energy more readily than long-chain triglycerides (LCTs). However, if you're doing keto for weight loss, you'll want to limit your coconut oil intake as it is high in calories.

Coconut oil is best suited for baking and pan-frying. Virgin coconut oil has a mild coconut flavour that may affect the flavour of your dish. For a more neutral taste, try refined coconut oil.

MCT oil is easily the most ketogenic oil

MCT Oil: The Most Ketogenic Oil

Medium-chain triglyceride (MCT) oil is easily the most ketogenic oil. MCT oil is a supplement that has become popular among athletes and bodybuilders. It is sourced from coconut oil or palm kernel oil and contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are digested faster than longer-chain fatty acids found in many other foods. This means they can be used as a quick energy source and may support weight loss.

MCT oil is easily absorbed and transported throughout the body. It can be used as an instant source of energy or converted into ketones. Ketones are an alternative energy source for the brain and can be especially beneficial for those with Alzheimer's disease, as the brain's ability to use glucose decreases.

MCT oil has been linked to lower calorie intake, which could help with weight management. It may also help manage epilepsy, Alzheimer's disease, and autism. Additionally, MCT oil contains fatty acids that fight yeast and bacterial growth, exhibiting antimicrobial and antifungal effects.

MCT oil is a great option for those following a ketogenic diet. It helps make more ketones than long-chain triglycerides (LCTs), which may help reach the fat-burning phase faster. The ketogenic diet is low-carb and high-fat, and MCT oil can make it easier to stick to by allowing for more carbohydrate consumption from fruits and vegetables.

While MCT oil offers numerous benefits, it should be consumed in moderation. Excessive intake may lead to digestive issues, increased cholesterol, and higher hunger levels. The recommended daily intake is around four to seven tablespoons, spread throughout the day.

In summary, MCT oil is easily the most ketogenic oil due to its unique properties and ability to provide instant energy, support weight loss, improve brain function, and offer antimicrobial benefits. It is an excellent choice for those following a ketogenic diet, but moderation is key to reaping its full benefits.

Sesame oil is fragrant and delicious

Sesame oil is a fragrant and delicious edible oil derived from sesame seeds. It is one of the earliest known crop-based oils, with a history of cultivation dating back over 5000 years. Sesame oil is particularly popular in Asian and Middle Eastern cuisines, where it adds a delightful nutty aroma and flavour to dishes.

There are two main types of sesame oil: light sesame oil and toasted sesame oil. Light sesame oil is made from raw, pressed sesame seeds and has a pale yellow colour with a mild, pleasant grain-like odour. It is suitable for cooking at low to medium heat and can be used for stir-frying, sautéing, and making omelettes. Light sesame oil also has a high smoke point, making it ideal for deep-frying.

On the other hand, toasted sesame oil is made from pressed and toasted sesame seeds, resulting in a deeper amber colour and a more intense, nutty flavour. Toasted sesame oil is not suitable for frying as it can taste burnt and bitter when exposed to high heat. Instead, it is best used as a flavouring agent, added during the final stages of cooking or as a delicious addition to dressings, marinades, and dips.

Sesame oil is not just tasty, but it also offers several health benefits. It is rich in unsaturated fatty acids, particularly omega-3 and omega-6 fatty acids, which are essential for maintaining a healthy heart and preventing various diseases. Additionally, sesame oil contains antioxidants such as sesamol and vitamin E, which help combat cell damage caused by free radicals. The anti-inflammatory properties of sesame oil have been recognised in traditional medicine, especially in Taiwanese culture, where it is used to treat joint pain, toothaches, and scrapes.

The versatility of sesame oil, along with its nutritional and health benefits, makes it a wonderful addition to your pantry. Whether you're whipping up a stir-fry or crafting a salad dressing, sesame oil will surely add a delightful touch of flavour to your culinary creations.

Frequently asked questions