Here are 5 Things That Help, Inflammation increases your risk of serious chronic diseases, 17 Quick Tips for Low Carb Dieting in the Real World, 21% off for a limited time only (That's only $22.91). Along with that, there are several other great keto oils worth using as well. Despite the fact that avocado oil has the highest smoke point of these three, it was the least stable (of the three) when exposed to high-heat cooking methods. The same held true for other vegetable/seed oils with high amounts of polyunsaturated fats as well, including sunflower oil, rice bran oil, and grapeseed oil. Most mayo is made with soybean oil, not canola (at least here in the U.S.) and I'm of the opinion that soybean oil is a particularly nasty one. On the other hand, unrefined, virgin, and extra virgin coconut oil products are generally more expensive (by a few cents per ounce) and have a distinct coconut aroma. Our top picks include olive, avocado, walnut, and coconut oil. If you worry about food processing and polyunsaturated fats (e.g Paleo) stick to saturated fat and monounsaturated fat, with a low and balanced omega-6/3 intake. To get an idea of how to use this oil for keto, try making these popular dishes: Since you will only be using this oil for its distinct flavor, stick with toasted sesame oil (which is darker in color than light sesame oil). Tropical oils, like coconut oil and palm oil contain a lot of saturated fatty acids, which remain stable when subjected to heat, making them acceptable choices for cooking. That sounds somewhat ironic because vegetables are healthy. This variety may also be a bit healthier since it is processed in a gentler fashion than refined oil. Avocado oil has a similar fatty acid profile to that of olive oil and is acclaimed as being the best oil for high-heat cooking (with an astonishingly high smoke point of ~520 degrees Fahrenheit). These oils are not recommended because they are either unstable, polyunsaturated fats that break down when subjected to heat or they contain a lot of omega 6 fatty acids which increases inflammation in the body. That Kurt Harris article is excellent, thanks. Here's a chart for comparison, though MCT and avocado oils are not listed. It also follows closely behind extra virgin olive oil in terms of baking and cooking stability. The majority of your calories should come from minimally-processed keto-friendly meats, seafood, cheese, low-carb vegetables, nuts, and seeds. That's why I personally avoid canola and other oils with higher PUFA. Stephan Guyenet has a good discussion on the Ramsden paper in "Diet-Heart Controlled Trials: a New Literature Review". All plant-based oils have zero carbs and protein, making them the purest source of fat you can have on the keto diet. Can be used as a replacement for avocado oil or olive oil. Have a look at the Keto Academy, our foolproof 30-day keto meal plan. Not an optimal oil for increasing the fat content of a meal. Even its fatty acid composition makes duck fat much better for cooking than chicken fat. Vegetable oils are composed of unstable, polyunsaturated fatty acids that degrade when exposed to heat. By using our Services or clicking I agree, you agree to our use of cookies. Next time you make bacon, put those delicious slices of heaven in the oven as it is preheating. The effects of this high intake is made worse if the inflammatory fatty acids are not offset by foods high in omega-3s, like wild-caught fish, raw nuts and seeds, and high-quality meats. Not as stable as extra virgin olive oil and coconut oil during high-heat cooking. Though the common consensus is to avoid hydrogenated oils, there is still a lot of confusion in the keto community about the other oils on this list. If you're generally healthy and not at risk of heart disease just eat whatever you like (Hooper, 2011). The ideal oil for your keto lifestyle is one that has the following qualities: When we look at oils from this perspective, extra virgin olive oil emerges as the best option in all three categories. That's why I personally avoid canola and other oils with higher PUFA. This option will pair well with any beef or lamb dish. However, the research does conclusively show that caprylic acid (C8) is the most ketogenic fatty acid commonly found in MCT supplements. Should not be used at temperatures above 320 degrees Fahrenheit. Great for making keto desserts, chocolate, and fat bombs (if you don’t like coconut flavor). For example, you can coat your keto vegetables with tallow before roasting for an added touch of rich flavor. The vegetable oils listed above are often used to make packaged foods and restaurants rely on them heavily for frying foods. Unfortunately, not all MCT oil products are made the same. Here's a chart for comparison, though MCT and avocado oils are not listed. I will share which ones you can use later in this post! For omega-3 the DRI is 1.6 grams, and AMDR is 0.6-1.2. In contrast, saturated and monounsaturated fats are much more stable. Adds a particular flavor to food that may not be ideal for certain dishes and desserts. However, it has a higher smoke point, which makes it a good cooking oil. Its cooking stability has not been studied in comparison with coconut oil, avocado oil, or extra virgin olive oil. Elizabeth Lost Over 100 Pounds On a Ketogenic Diet. Besides this, there’s also not been many studies on the stability of this oil since it’s relatively uncommon to find in grocery stores. Examples of vegetable oils to avoid include, soybean oil, canola oil, corn oil, cottonseed oil, sunflower oil, and peanut oil. A lot of folks say to avoid poly-unsaturated oils in general, since they're missing a hydrogen atom they can be chemically unstable and more prone to oxidation. You may also come across products that solely consist of caprylic acid (C8), such as Brain Octane Oil. This palm oil is produced in a way that aims to reverse the damage done by palm oil plantations while maximizing the quality of the oil. There is research that has exonerated saturated fats from their unhealthy label. I avoid anything else because of GMO content, estrogens or too much omega 6. Packed with heart-healthy fats and antioxidants. A drizzle of toasted sesame oil may be all you need to bring your dinner to life. Adds a bold, paprika-like flavor that pairs well with tomato-based dishes and spicy foods. I use a blend of grapeseed and olive oil. Inflammation increases your risk of serious chronic diseases, like cancer, heart disease, Alzheimer’s, and gastrointestinal damage. It will eventually lead to disease. Canola oil, in particular, is often recommended for cooking and frying due to its relatively low cost and high smoke point. I've also heard/read that canola, vegetable, grapeseed/rapeseed & sunflower/safflower oils should be avoided but I don't actually have any scientific evidence or anything to back that up. We like to avoid anything that contains canola oil, soybean oil, or sunflower oil, so we avoid store-bought salad dressings. More specifically, it is best to use keto oils to add some extra fat to your low-carb meals via cooking, frying, baking, and drizzling. However, this doesn’t mean that everything in the cooking oil aisle is keto-friendly. It has all the tools, information, and recipes needed for you to succeed. The healthiest option, for both types, will be derived from pasture-raised pork. By using the right oils for the right reasons, you will be able to get the most out of the ketogenic diet’s benefits. I stick to coconut, olive, avocado & walnut oils for my cooking, coffee & salad dressings. Are there any types of oils that are better avoided? Unhealthy oils often have healthy sounding names, and healthy oils are often unfairly villainized. Press J to jump to the feed. (thanks LanceWackerle)Kurt Harris, "There is No Such Thing as a Macronutrient Part I - Fats" (thanks ashsimmonds). However, unrefined coconut oil is not recommended for high-heat cooking because it contains more delicate compounds that are prone to oxidation.