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Best Keto Oils for Weight Loss / Keto Healthy Fats for Cooking
What are the Best Keto Oils?
A person who is eating a ketogenic diet needs to be targeting a total of 65-90% calorie intake from fat.
This intake includes oils as well. That is why healthy oils are extremely important for your keto diet.
When you decide to embrace a keto diet, the significant shift in your eating pattern can be difficult.
You see, most of us are eating too many hidden carbs and refined sugars on a daily basis.
We don't even realize how carb-heavy our normal daily diets are sometimes.
That is partly why developing a healthy keto diet isn’t as easy as it may seem at first.
There is also a perception about keto diets that all you have to do is to cut carbs and replace those calories with fat.
But in reality, it is not this simple.
All fats are not created equal, some are better, some are not helpful at all and actually damage your body with inflammation.
While, there are some fast that actually help to promote good health and it's these that make up our list of keto healthy fats.
So, when you are on a keto diet, it is imperative for you to understand that you really should pay attention to eating only the healthiest cooking oils.
The Importance of Oils
It is very important for you to choose your cooking oils wisely whether you are on a keto diet or not.
The keto diet just makes it even more critical for you, because the fat will makeup a higher portion of calories.
Therefore, we need to ensure that you are using the best keto oils that provide you the most nutritional value.
In addition, you also need to confirm that your low carb oils for frying won’t break down at high temperatures.
This process increases the chances that the oil will induce inflammation.
If you want to choose the healthiest cooking oils then you need to look for some indicators such as the smoke point and bad taste.
The point at which the cooking oil begins to degrade and break down at a certain temperature, is called the smoke point.
Oil becomes carcinogenic once it degrades and starts to release free radicals – this can result in triggering inflammation in the body.
Obviously, you don’t want inflammation because you opted for a ketogenic diet in the first place to get healthier and avoid obesity right?
Therefore, make sure that you choose low carb oils for frying that won’t degrade at high temperatures.
Keto Healthy Fats List
There are some oils with low smoke points that need to be cooked at low temperature and are best to use after cooking to add flavor.
Here are some of the best oils to use if you are on a keto diet:
Due to its various health benefits, olive oil has always been popular. Olive oil is deemed as highly beneficial to health because it has polyphenolic compounds.
These compounds have anti-inflammatory and antioxidant activity and could help in reducing the risk for developing a disease in which a plaque builds up inside the arteries.
Studies have also suggested that one of the primary components of olive oil, oleic acid, could help in reducing the levels of inflammatory markers.
However, you need to keep in mind that above-mentioned health benefits are only associated with high polyphenol content containing olive oils.
This means that the oil loses its anti-inflammatory and antioxidant compounds if it is cooked at high temperature or ages with time.
Therefore, it is best for you to choose an extra virgin olive oil to get the most health benefits.
Medium-chain triglycerides are responsible for making coconut oil and also play a role in boosting and stimulating ketogenesis.
It is also known for its antifungal and antibacterial benefits.
Given the fact that coconut oil has a high concentration of lauric acid, it is solid at room temperature and is known for having a longer shelf life as compared to other unsaturated cooking oils.
It also has a low smoke point which makes it perfect for low-temperature cooking.
It can easily be paired with baked foods, seafood etc.
Therefore, you can see that coconut oil is one of the best oils for our keto healthy fats list.
Did you know that butter is making a huge comeback in cooking recipes? It is because grass-fed butter contains vitamin A, D, K2, and E.
It is also high in sodium butyrate and conjugated linoleic acid (CLA) – both of them help in fighting off inflammation.
Butter also has a low smoke point. It contains a small amount of proteins and lactose as well as high water content.
That is why it is recommended to cook butter at lower temperatures. Overall, it is beneficial to your keto diet.
It can be said that avocado oil is quite similar to olive oil on a few levels.
For instance, just like olive oil, it is high in healthy antioxidants, monounsaturated fats etc.
However, it has an extremely high smoke point. This high smoke point makes it quite suitable for healthy keto cooking.
You can use it for frying, searing, roasting, and sautéing. And the good thing about avocado oil is that it won’t degrade.
On top of all this, avocado oil is good to use for salad dressing. It is liquid at room temperature.
Two Other Oils for the Keto Fats List
- MCT Oil: it is easily digestible, lowers blood sugar levels, enhances nutrient absorption and helps in weight control. MCT is up and coming in popularity. This is one of the best keto oils so you're likely to see more about it in the near future.
- Cod Liver Oil: It provides much-needed vitamins A and D. It contains the omega-3 fatty acids, docosahexaenoic acid, and eicosapentaenoic acid.
Now to Mention Two More Low Carb Oils for Frying
Besides the avocado oil mentioned above the oils below are also good for frying.
- Peanut Oil: High in vitamin E and may reduce the risk of heart disease and cancer since it is antioxidant. Peanut oil is another oil that has a higher smoke point.
- Sesame Oil: It is best to use for Asian recipes like pad thai or stir-fry.
- Grapeseed Oil: This oil has several health benefits including being anti-inflammatory. Just take a look at this post to see more.
Some of these oils can be pricey so be sure to also ready our post on how to live a keto lifestyle on a budget.
The Bottom Line for You
For your keto diet, you need natural oils instead of nut, vegetable and seed oils (these oils are a bit complicated).
You can feel free to use pure almond oil, avocado oil, olive oil, peanut oil, fish oil, and sesame oil.
Oils to Avoid
It is best to stay away from vegetable or industrial oils. These include soy oil, corn oil, sunflower, safflower, and cottonseed oil.
These oils are created by high heat industrial processes and chemical extraction.
Even evidence suggests that these oils can disrupt cell membrane structures and can also be inflammatory.
Restaurants often use the cheaper oils to save money so keep that in mind when ordering your food or choosing a place to eat.
So, now that you have your list of healthy keto fats and know the best keto oils, you can check out how collagen can also help you reach your health and weight loss goals right here.
keto healthy fats list / low carb oils for frying: THE INFORMATION PROVIDED IN THIS WEBSITE IS FOR INFORMATIONAL PURPOSES. IT IS BASED ON MY OWN PERSONAL EXPERIENCES AND OPINIONS. I AM NOT A MEDICAL DOCTOR AND WHAT IS WRITTEN SHOULD NOT BE USED TO DIAGNOSE OR TREAT ANY DISEASE OR ILLNESS. THE PRODUCT LINKS ARE NOT MEANT TO BE CONSTRUED AS MEDICATIONS OR TREATMENTS AND YOU SHOULD CONSULT YOUR DOCTOR BEFORE TAKING ANY SUPPLEMENTS, HERBAL PRODUCTS, OR STARTING EXERCISE PROGRAMS.