Best Keto Friendly Oils for Cooking

Keto friendly oil adds great benefits to the whole experience of doing the ketogenic diet. It helps reduce blood pressure, lower cholesterol levels, and weight loss.

keto friendly oils

Keto friendly oil adds great benefits to the whole experience of doing the ketogenic diet. It helps reduce blood pressure, lower cholesterol levels, and weight loss. Cooking oil is important in preparing meals as it contributes to the texture of the food and flavor. The main function of it is to transfer heat to the food until it becomes cooked. Understanding these cooking oil aspects with the keto diet will help get better results under the program.

Not All Oils Are Equal

The process of creating oil is a rigorous procedure that involves high intensive methods as it gets processed, goes inside the bottle, and ends up in the kitchen for use. Some methods use cold-pressing to make the oil light and tasty enough for cooking. Others, meanwhile, go through severe procedures that sometimes involve heat.

Keto Diet and Cooking Oil

The keto diet is a high fat and low carbohydrate diet that puts a person under ketosis and use fats as its energy. Fats play an important role in this process, so as cooking oil, and in the keto diet, not every fat is healthy. We begin by knowing some fundamental facts about oil.

Smoke Point

This is the turning point, where the oil starts to scorch and produce smoke. It is crucial not to overheat an oil as the burnt flavor affects the food, free radicals are created, nutrients and phytochemicals are extinguished.

There are two kinds of oil:

  • Refined Oil: It is an oil that has a clear look, balanced taste, and neutral smell. It is best used for high-temperature cooking as it went through a severe refining process.
  • Unrefined Oil: It is an oil that has a short span of storage life. This type of oil is processed with minimal heat or none. They are described as virgin and raw oil.

Oxidative Stability

This is the reaction of the oil and oxygen from the high temperature applied to the substance’s consistency.

The Good Fats for Keto

Even though fats are essential in the keto diet, it doesn’t mean all kinds of fats is good for the diet. It is important to that these fat sources are healthy and safe for you.

Saturated Fats

This fat has a harmful reputation because it increases the risk of causing heart disease. Saturated fats elevates the level of bad cholesterol in the body. It is described to have high tolerance on severe temperatures.

Although this has been the perception towards Saturated Fats, researchers have proven that it too has very good contributions for the body, especially for the keto dieter.

Medium-Chain Triglycerides (MCT)

A content that saturated fats have that provides energy or ketones to the body.

MCT has strains that can turn itself into ketones, from the liver, flowing through the bloodstream and do its function as an energy provider. It may provide other benefits too like increased in metabolism, and help in food cravings. But most importantly it helps a keto dieter produce more ketones and be in ketosis.

Increase HDL/LDL Level

A saturated fat helps to increase the number of HDL inside the body.

HDL or High-Density Lipoproteins are cholesterol, or proteins, that removes cholesterol from the cells and escort it back to the liver. Maintaining no excess cholesterol in the bloodstream, particularly the Small LDL. This helps the body prevent heart disease from happening. On the LDL side, it helps to change the small LDL particles into larger ones. LDL has two subtypes which are small lipoproteins that cause heart diseases and the medium to large sized lipoprotein that can’t cause heart diseases, because it can’t penetrate the arterial walls.

Monounsaturated Fats

Unlike saturated fat, monounsaturated fat is known to be healthy fat. It is an unsaturated fat that can reduce LDL or bad cholesterol levels in the blood, enhance body cells, and provide antioxidant vitamin to the body. This fat is very good on the keto diet as it provides fats for energy, plus it is good for the health.

  • Insulin Resistance: due to the monounsaturated compound this affects insulin levels to go up for glucose to be used as energy.
  • Enhance HDL/LDL: this adds high-density lipoproteins in the system that takes out risky low-density lipoproteins that may cause heart diseases.

Keto Friendly Oils

Mixing food with oil is a process that can affect health, too much overheating of the food may cause unhealthy implications like the creation of free radicals. It is important to know the burning point of the cooking oil and what to use to match it with the keto diet. So, what are the friendly oil for keto to use?

1. Avocado Oil

Avocado Oil is one of the most trusted and preferred oil to use that is keto friendly. It is used in cooking with a high smoke point of 520 degrees Fahrenheit which can withstand high degrees of temperature. Very good for frying, grilling, baking, and roasting. It contains high fats and antioxidant compounds that energizes the body and prevents cell damage. Also, has healthy vitamins like vitamins A, E, and D with lecithin and potassium.

2. Coconut Oil

Coconut oil is one good oil to use that is keto certified as it has medium-chain triglycerides that boost ketones. This saturated fat oil has a smoke point of 350 degrees Fahrenheit, which is pretty much on the neutral side of high and low temperature. This is good to use in baking, frying, roasting and sauteing. But is better for low-heat cooking. It has antibacterial, anti-fungal properties and can enhance metabolism at the same time.

3. Olive Oil

A friendly keto oil that has many health benefits, such as reducing heart disease risks. This delicious oil came from olives and extracted oil containing monounsaturated fats that are recognized as healthy dietary fats. Olive oil is good for sautes and salad dressing, as is better for low cook heating.


In preparing food, cooking oil is essential to bring out its taste, ignite nutrients, and make it look appealing. Using this information will help with the simple yet overlooked aspect of the keto diet. Noteworthy to mention the value that cooking oil brings to food and health.

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