Using the right oils for the right reasons, you will be able to get the most out of the ketogenic diet’s benefits.
The ideal oil for your keto lifestyle is one that has the following qualities:
- It provides us with healthy fats and health benefits.
- It can withstand high temperatures without breaking down into toxic by-products.
- It is flexible and pairs well with many keto meals.
Lets take a look at the common options for oils and which is considered the best.
Extra Virgin Olive Oil: The Top Choice
If you don’t have extra virgin olive oil in your kitchen, I recommend getting some. Despite the standard advice to avoid this oil for high-heat cooking, a recent study found extra virgin olive oil to be the most resistant to oxidation when used in frying and cooking tests. It even surpassed avocado oil, which is lauded for having the highest smoke point of any oil.
Coconut Oil: The Next Best Thing?
Refined coconut oil is flavorless, odorless, and typically the cheapest type of coconut oil. It also follows closely behind extra virgin olive oil in terms of baking and cooking stability.
On the other hand, unrefined, virgin, and extra virgin coconut oil products are generally more expensive. Plus it typically has a distinct coconut aroma. However, unrefined coconut oil is not recommended for high-heat cooking because it contains more delicate compounds that are likely to oxidation.
MCT Oil: A Ketone Boosting Oil
Coconut oil is known as a ketosis-boosting oil because it contains a type of saturated fat that helps promote ketone production: medium chain triglycerides (MCTs). These are the fats that are extracted from coconut oil (or palm kernel oil) to create MCT oil.
Unfortunately, not all MCT oil products are made the same. When buying one, it is best to look for a product that consists of only caprylic acid (C8) and capric acid (C10). This combination has been found to increase ketone levels substantially more than coconut oil.
Avocado Oil: Is it Worth Paying More?
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.
However, despite having a higher smoke point than extra virgin olive oil, head-to-head testing found extra virgin olive oil and coconut oil to be slightly more resistant to oxidation and the formation of toxic compounds during high-heat cooking tasks.
Given the higher price point of avocado oil, it may be best to stick with refined coconut oil and extra virgin olive oil for your cooking and baking needs.
High Oleic Sunflower and High Oleic Safflower Oil
With a similar fatty acid profile to that of olive oil, these two high-oleic oils are also great options for keto. They have a relatively neutral taste and can be used as a replacement for avocado oil or olive oil in most cases.
In contrast, regular sunflower and safflower oils should be avoided because they are filled with delicate fatty acids that oxidize quickly and increase inflammation.
Macadamia Oil: The King Of Flavour
This oil has a rich, buttery flavour so you could add it in combination with our Keto Protein and make some amazing smoothies, desserts and much more. Also you can fry, cook, and saute with it as well.
On top of pleasing the palate, macadamia oil also supports optimal health by providing us with a potent dose of antioxidants and more monounsaturated fats than olive oil.
Sesame Oil: Is it Good for A Keto Meal?
Sesame oil is only suitable for keto if you consume it sparingly and don’t expose it to high heat. This is due to the fact that it mostly consists of omega-6 fatty acids, which rapidly degrade during cooking and can promote chronic inflammation in high doses.
Typically this oil is included Chinese- and Japanese-inspired keto dishes.
I hope this has helped you understand some of the most common oils in Keto.