Understanding the best cooking oils for Keto is essential. The oil you choose to cook with will determine whether or not you’ll remain in ketosis and keep your cholesterol at a healthy level. The question of oil can be a little bit more complex than food. All you have to do is to wander through the oil aisle of your local grocery store to understand. There will be a plethora of vegetable oils, fruit oils, seed oils, olive oils, nut oils, and a lot more – it can be quite overwhelming! Like many things, not all oils are created equal; there are good oils for Keto and bad oils for Keto. And those bad ones can not only throw you out of ketosis, but also harm your health.
The Best Oils for Keto
Olive Oil
Nutrition (1 tbsp): 120 calories, 0g net carbs, 14g fat, 0g protein
Olive oil, especially extra virgin olive oil, is one of the healthiest oils out there. It’s also one of the best oils for Keto. Teeming with a host of beneficial antioxidants and a distinct Mediterranean flavor, olive oil, more specifically extra-virgin olive oil, is unrefined and hardly processed. With one tablespoon containing 14 grams of fat, zero cholesterol, and carbs, it’s no wonder that extra-virgin olive oil is one of the best Keto oils around.[i]
Extra-virgin olive oil is the perfect oil to pair with some of your favorite Keto-friendly foods, such as meat, vegetables and eggs. Because of the oil’s low smoke point, it’s recommended you heat olive oil on a Low heat and use it for dressings, dips and marinades.
Avocado Oil
Nutrition (1 tbsp): 124 calories, 0g net carbs, 14g fat, 0g protein
Avocado oil, which is just as delicious as olive oil, has numerous health benefits as well as being Keto-friendly. Full of antioxidants and omega-9 fatty acids, avocado oil is also thought to help reduce bad cholesterol levels while improving heart health in general.[v]
Avocado oil has a high smoke point, which makes it perfect for high-heat cooking. With a mild nutty and buttery taste, avocado oil is perfect in salads, on vegetables, and in stir-fry dishes.
Ghee
Nutrition (1 tbsp): 135 calories, 0g net carbs, 15g fat, 0g protein
Ghee, AKA clarified butter, has received bad press in the past, but recent research has found that it can actually lower your risk of heart disease. Another one of its benefits is that although it’s made from butter, all the milk solids have been removed, making it another Keto oil option for those who are lactose intolerant.[iv]
Unlike butter, ghee has a high smoke point, which allows you to cook with it at a higher heat. Feel free to use it in your primary cooking. It’s especially great for sautéing. Alternatively, toss a generous amount into steamed vegetables or use it in some Keto Indian-inspired dishes.
Coconut Oil
Nutrition (1 tbsp): 121 calories, 0g carbs, 13.5g fat, 0g protein
The debate around coconut oil continues amongst many, but as far as the Keto Diet is concerned, coconut oil is one of the top oils thanks to its makeup of medium-chain-triglycerides (MCT oils) that helps boost the metabolism and stimulate ketosis. What’s more, it has a great deal of anti-fungal and antibacterial benefits.[ii} The one thing you do have to watch is that it’s high in saturated fats. At Keyto, we recommend trying to stay away from any high concentration of saturated fats. This is why coconut oil is lower on the list.
Coconut oil also has a lower smoke point and therefore it should be predominantly used for cooking on a low heat. Baked foods and seafood pair beautifully with coconut oil, and if you like Southeast Asian cuisine, you’re in luck because coconut oil features heavily.
Butter
Nutrition (1 tbsp): 102 calories, 0g net carbs, 12g fat, 0g protein
A write up about the best Keto oils is not complete without the mention of butter, and let’s face it, everything tastes better with butter. Full of vitamins A, D, and E, butter also contains conjugated linoleic acid, which has been found to have a number of anti-cancer properties.[iii]
With a low smoke point, you should use butter for cooking when the temperature is below 350 degrees. Alternatively, you can smother your vegetables with it or use it in the traditional way as a spread. Like a good red wine, butter pairs beautifully with red meats, especially steak.
The Worst Oils for Keto
The great thing about the Keto Diet is that you can consume any of the above healthy Keto- approved oils and fats and not feel guilty about it. But not all oils are the same, and there are some you should avoid at all costs.
Oils to avoid include any that have been heavily processed. They’ll contain trans fats, which raise your bad cholesterol levels (LDL) while lowering your good ones (HDL).[vi] When you consume trans fats, you’ll increase your risk of developing heart disease, Type 2 Diabetes, chronic inflammation, and certain cancers. As a rule of thumb, the worst oils, for Keto and for your health in general, are the majority of vegetable and seed oils, such as:
- Canola oil
- Corn oil
- Cottonseed oil
- Grape-seed oil
- Peanut oil
- Safflower oil
- Soybean oil
- Sunflower oil
When following the Keto way of eating, you should never be afraid of consuming fats. However, there are good cooking oils and bad cooking oils – just make sure you’re getting the right kind.
[i] Covas MI, Nyyssönen K, Poulsen HE, at al. The effect of polyphenols in olive oil on heart disease risk factors: a randomized trial. Ann Intern Med. 2006;145:333–341.
[ii] http://www.coconutoil.co.nz/PDF/A_New_Look_At_Coconut_Oil.pdf
[iii] https://link.springer.com/article/10.1007/BF02535464
[iv] https://www.cabdirect.org/cabdirect/abstract/20103367255
[v] https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-1
[vi] https://doi.org/10.1016/j.jada.2009.12.024