When you follow a ketogenic diet, every ingredient matters, and selecting the right cooking oil is crucial. A Keto diet is generally low in carbs and high in fat, but adjusting to the high-fat aspect can be challenging, especially for beginners who are not used to consuming that much fat. To ensure that you get enough of this macronutrient, using the best keto-friendly cooking oil in your meals can be beneficial. However, it might be difficult to figure out which cooking oils are best for Keto. Fear not! Here are some of the best keto-friendly cooking oils that you can try.

What is a keto diet?

A ketogenic diet, sometimes known as a keto diet, is a high-fat, protein-rich, and low-carbohydrate diet. The primary goal is to change the metabolism of your body help you lose weight and offer several health benefits. When you are following a keto diet, you go into a metabolic state known as ketosis, making your body more efficient in burning fat for energy and weight loss, as found in a study published in StatsPearl.

Key components of the keto diet

1. High fat intake

Typically, 70-80 percent of your daily calories come from fats. These fats can include both animal and plant sources, such as oils, nuts, seeds, avocados, and fatty meats.

2. Moderate protein intake

About 20-25 percent of your daily calories come from proteins. Protein sources include meat, fish, eggs, and dairy products. It is essential not to consume too much protein, as excess protein can be converted into glucose in the body, potentially disrupting ketosis.

3. Low carbohydrate intake

Only about 5-10 percent of your daily calories come from carbohydrates, usually less than 50 grams per day. Carbohydrates are primarily obtained from non-starchy vegetables, nuts, and seeds. Foods high in carbs, like grains, sugars, legumes, and starchy vegetables, are limited or avoided.

Best keto-friendly cooking oils

Choosing the right oils is essential for a successful keto diet, as they provide the high-fat content needed to maintain ketosis, says nutritionist Shruti Keluskar. Here are some of the best keto-friendly cooking oils, including their benefits and usage tips:

1. Coconut oil

Coconut oil is a special oil made from coconut flesh. It has a low smoke point of 350°F (177°C), which means it is best for baking and low-heat cooking, rather than high-heat cooking like frying or stir-frying, as found in a study published in the Nursing and Health Professionals.

Benefits

• High in medium-chain triglycerides (MCTs), which are rapidly converted into ketones for energy.
• Supports weight loss by boosting metabolism.
• Contains lauric acid, which has antimicrobial properties.

How to use

• Ideal for cooking at medium-high temperatures.
• Can be used in baking, stir-frying, and adding to coffee (bulletproof coffee) or smoothies.

2. Olive oil

Olive oil is made from the oil made from olives, which are naturally rich in fat. It is largely considered one of the healthiest oils to use on a keto diet, and possibly one of the healthiest foods in general. Olive oil has several benefits, such as anti-inflammatory, anti-allergic, antithrombotic, anti-mutagenic, and antioxidant qualities, according to an extract published in the book Green Sustainable Process for Chemical and Environmental Engineering and Science.

Benefits

• Rich in monounsaturated fats and antioxidants.
• Anti-inflammatory properties and supports heart health.
• Contains oleic acid, which may help reduce inflammation.

How to use

• Best for salad dressings, drizzling overcooked dishes, and low-temperature cooking.
• Not suitable for high-heat cooking due to a lower smoke point.

3. Avocado oil

Avocado oil, derived from pressed avocados, is another great oil option. It has a rich, nutty flavour that complements fried and pan-fried items. The oil has been linked to the prevention of cancer, age-related macular degeneration, and cardiovascular diseases and therefore has generated an increase in consumer demand for avocado oil, according to a study published in the Comprehensive Reviews.

Benefits

• High in monounsaturated fats and vitamin E.
• Has a high smoke point, making it ideal for high-heat cooking.
• Supports skin health and reduces inflammation.

How to use

• Ideal for frying, sautéing, and roasting, and as a base for dressings and marinades.

4. Ghee (clarified butter)

Ghee, also known as clarified butter or anhydrous milk fat, is made by heating butter or cream to slightly over 100°C and removing the water content through boiling and evaporation before filtering away the precipitated milk solids. It promotes longevity and protects the body from numerous ailments, as found in a study published in the International Journal of Research in Ayurveda.

Benefits

• Lactose-free, making it suitable for those with dairy sensitivities.
• Contains butyrate, a fatty acid that supports gut health and reduces inflammation.
• Rich in fat-soluble vitamins (A, D, E, and K).

How to use

• Great for high-heat cooking, sautéing, and adding flavour to keto dishes.

5. Butter

“Butter is a solid fat derived from dairy cream. While it is not technically an oil, it is utilised in the same way that other oils are. Butter offers a rich flavour to foods, but it browns quickly and can burn easily. It is unsuitable for high-heat cooking, particularly if the dish will be cooked for an extended time,” says the expert.

Benefits

• Contains beneficial fatty acids like conjugated linoleic acid (CLA), which may aid in fat loss.
• Rich in fat-soluble vitamins A, D, E, and K.

How to use

• Used for baking, sautéing, and as a topping for vegetables and keto-friendly bread.
• Suitable for medium-temperature cooking.

6. MCT oil

Medium Chain Triglyceride Oil (MCT) is a type of lipid in which three intermediate carbon length saturated fats are bonded to a glycerol backbone; the structure is called triacylglycerols or triglycerides, as found in a study published in International Dairy Journal.

Benefits

• Composed of medium-chain triglycerides, which are rapidly converted into ketones.
• Provides a quick energy boost and may enhance mental clarity.
• Supports weight loss and increases satiety.

How to use

• Add it to coffee, and smoothies, or use it as a salad dressing.
• Not suitable for high-heat cooking due to its low smoke point.

7. Macadamia nut oil

Incorporating macadamia nut oil helped people who were overweight or obese by reducing their bad cholesterol without gaining weight or eating more unhealthy fats. The effect was even better for people who weren't as overweight, as found in a study published in the Journal of Nutritional Science.

Benefits

• High in monounsaturated fats and omega-3 fatty acids.
• Supports heart health and has anti-inflammatory properties.
• Contains antioxidants that protect cells from damage.

How to use

• Ideal for salad dressings, low-heat cooking, and drizzling over dishes.

Which cooking oils should you avoid on a keto diet?

While there are several keto-friendly cooking oils, there are certain oils that can undermine your health goals or disrupt ketosis. Here are the oils you should steer clear of, as explained by the expert.

1. Vegetable oils

Vegetable oils such as soybean oil, corn oil, canola oil, and cottonseed oil should be avoided because they are:

• High in omega-6 fatty acids: These oils are rich in omega-6 fatty acids, which can contribute to inflammation if not balanced with omega-3 fatty acids.
• Highly processed: These oils often undergo extensive processing, which can involve chemical solvents and high heat, leading to the formation of harmful compounds.

2. Margarine oils

• Trans fats: Many margarine products contain partially hydrogenated oils, which are high in trans fats. Trans fats are detrimental to heart health and can increase the risk of chronic diseases.
• Processed ingredients: Margarine often contains artificial additives and preservatives.

3. Hydrogenated oils

Hydrogenated soybean oil and hydrogenated palm oil should be avoided because of the following reasons:

• Trans fats: Similar to margarine, hydrogenated oils contain trans fats, which are linked to negative health effects such as increased LDL cholesterol and heart disease.
• Loss of nutrients: Hydrogenation can destroy beneficial nutrients and create harmful by-products.

4. Sunflower oil

• High in omega-6 fatty acids: Like other vegetable oils, sunflower oil is high in omega-6 fatty acids, which can contribute to inflammation.
• Highly processed: Often refined and processed, leading to the loss of nutrients and potential formation of harmful compounds.

5. Safflower oil

• High in omega-6 fatty acids: Safflower oil also contains a high amount of omega-6 fatty acids, which can promote inflammation.
• Refined: Typically undergoes significant processing, which can impact its health benefits.

6. Grapeseed oil

• High in omega-6 fatty acids: Contains a high amount of omega-6 fatty acids, which can disrupt the balance of omega-3 to omega-6 in the body and contribute to inflammation.
• Processing: Often refined, leading to the loss of beneficial nutrients and potentially introducing harmful substances.

Who should avoid using oils while following a keto diet?

Everyone on a keto diet should use healthy oils as their primary source of fat. While keto-friendly cooking oils are healthy, some people may need to avoid all types of oils, recommends the expert.

• People with high cholesterol: While many oils are heart-healthy, excessive consumption of some oils, particularly those heavy in saturated fat, may not be beneficial for people with high cholesterol. It is critical to consult with a healthcare expert for personalised advice.
• People with digestive issues: Some people may have difficulties digesting specific oils. If you have digestive discomfort after taking certain oils, you should avoid them or visit a healthcare practitioner.
• Individuals with unique dietary restrictions: People with allergies or intolerances to specific oils should avoid them.

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