Best and Worst Oils (fats) for Keto
The keto diet is all about fats - heart healthy fats rich in antioxidants and robust in flavor. What you may not realize is that there is a long list of fats that are not approved for the keto lifestyle.
The oils on the approved list below serve different "ideal" purposes so keep that in mind.
Why don't we start with the worst oils for the keto lifestyle - actually, these should be avoided no matter what lifestyle you lead.
All oils are not created equal and some oils go through intense processing in order to serve their "oily" purposes which leads to them containing processed trans fats. These should be avoided at all costs and it has been proven that these oils can be damaging to your health by increasing your risk of heart disease, cancer, and increasing inflammation within your body.
Avoid the following oils:
The best oils for cooking and baking (note: these are my favorites):
Extra Virgin Extra Light Tasting Olive Oil (EVOO)
EVOO is jam-packed with antioxidants and the light tasting version has a milder flavor which I prefer because I like oils that are more neutral. EVOO is typically minimally processed and due to its low smoke point, you should use EVOO for low to mid heat cooking, dips, and dressings.
Coconut Oil
Coconut oil is has been shown to aid in boosting metabolism and best of all for us keto peeps, itr helps to stimulate ketosis. Coconut oil is solid at room temperature because of its high concentration lauric acid and it has a longer shelf life than most unsaturated cooking oils. I also love to slather this on my dry skin in the winter and I use it to make hair masks - triple crown winner right here.
This oil is also best for low-heat cooking and is great in coffees, smoothies, and baked goods!
Butter and Ghee
Who the heck doesn't love butter, I mean come on. It's is a great source of vitamins A, D, and E, and CLA, and it tastes good in like practically everything on the planet.
Ghee - oh how I love ghee. This is one of my favorite items in my pantry. It has a high smoke point so great for high-heat cooking and it's easy on the belly for folks who cannot tolerate dairy.
Avocado Oil
Another oil with that is great for high-heat cooking (frying) or baking and it's packed with vitamin E, omega-9 fatty acids and has a subtle nutty flavor.
Sesame Oil
I very rarely have this oil at home, no real reason and I don't know why because it's loaded with vitamins and great flavor. I would use this in Asain recipes like "Zoodle Pad Thai".
The oils on the approved list below serve different "ideal" purposes so keep that in mind.
Why don't we start with the worst oils for the keto lifestyle - actually, these should be avoided no matter what lifestyle you lead.
All oils are not created equal and some oils go through intense processing in order to serve their "oily" purposes which leads to them containing processed trans fats. These should be avoided at all costs and it has been proven that these oils can be damaging to your health by increasing your risk of heart disease, cancer, and increasing inflammation within your body.
Avoid the following oils:
- Soybean oil
- Canola oil
- Corn oil
- Peanut oil
- Sunflower oil
- Safflower oil
- Cottonseed oil
- Grapeseed oil
The best oils for cooking and baking (note: these are my favorites):
Extra Virgin Extra Light Tasting Olive Oil (EVOO)
EVOO is jam-packed with antioxidants and the light tasting version has a milder flavor which I prefer because I like oils that are more neutral. EVOO is typically minimally processed and due to its low smoke point, you should use EVOO for low to mid heat cooking, dips, and dressings.
Coconut Oil
Coconut oil is has been shown to aid in boosting metabolism and best of all for us keto peeps, itr helps to stimulate ketosis. Coconut oil is solid at room temperature because of its high concentration lauric acid and it has a longer shelf life than most unsaturated cooking oils. I also love to slather this on my dry skin in the winter and I use it to make hair masks - triple crown winner right here.
This oil is also best for low-heat cooking and is great in coffees, smoothies, and baked goods!
Butter and Ghee
Who the heck doesn't love butter, I mean come on. It's is a great source of vitamins A, D, and E, and CLA, and it tastes good in like practically everything on the planet.
Ghee - oh how I love ghee. This is one of my favorite items in my pantry. It has a high smoke point so great for high-heat cooking and it's easy on the belly for folks who cannot tolerate dairy.
Avocado Oil
Another oil with that is great for high-heat cooking (frying) or baking and it's packed with vitamin E, omega-9 fatty acids and has a subtle nutty flavor.
Sesame Oil
I very rarely have this oil at home, no real reason and I don't know why because it's loaded with vitamins and great flavor. I would use this in Asain recipes like "Zoodle Pad Thai".
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