The ketogenic (keto) diet revolves around consuming high amounts of fats, moderate amounts of protein, and very few carbohydrates. This dietary shift forces the body to transition from using glucose to burning fat for energy, inducing a metabolic state known as ketosis. Ketosis is key to weight loss and improved mental clarity. A critical component of this diet is selecting the right fats, especially cooking oils. Not all fats are created equal; some promote healthy fat intake, while others should be avoided due to unhealthy fat content or their potential to cause inflammation. Choosing the right cooking oil is more than just a kitchen decision-it's a smart move for healthy eating.
Why Fat Matters on Keto
In the ketogenic diet world, every ingredient plays an important role, and picking the right cooking oil is no different. When following this lifestyle, the key role fats play becomes clear. Fats are the foundation of the ketogenic diet! It is from fat that we derive energy, thanks to it we put the body into a state of ketosis, and this consequently enables us to lose weight. Fats also support the absorption of vitamins into our body, and thanks to vitamins, calcium and phosphate metabolism are regulated and blood clotting is regulated; vitamins also have antioxidant functions in the body. Fats have a health-promoting effect on our body; among other things, they improve immunity. Fats, including oils, are also a carrier of taste and provide satiety, making it easier to stick to the keto diet and not to snack between meals. “Fat is the preferred macronutrient for inducing a state of ketosis. Fats are taken up from food in the form of triglycerides and also stored as triglycerides: molecules consisting of glycerol combined with three fatty acids. The liver can use the glycerol to make glucose, by way of gluconeogenesis, but the rest of the fat molecule is virtually all ketogenic - its breakdown produces ketones.
The Importance of Fat Selection
Firstly, having lots of fat is key. Choosing oils that are high in good fats gives you a reliable source of energy, which is really important for keto. Another important thing is to go for oils with low carbs. Doing well on keto means keeping your carb intake as low as possible, and your cooking oil should do the same. Besides looking at the nutrients, finding the right mix of saturated and unsaturated fats is important. Not all saturated fats are the same, despite what some people think. Clearing up misunderstandings in the keto community is important. Some worry that fats, especially saturated ones, might slow down their progress. But choosing the right fats can actually help you reach your keto goals.
Understanding Fats: Saturated vs. Unsaturated
Fats have an important biological role as the main material that provides and accumulates energy. They are the energy material stored as triglycerides in adipose tissue.The oxidation of fatty acids yields the energy required for vital processes.
- Saturated fatty acids are fats, mainly of animal origin, which are essential for the proper and efficient functioning of the body. Saturated fats are non-reactive and resistant to oxidation. They are very suitable for technological heat treatment, as they have a high smoke point. An adequate concentration of saturated fatty acids in the body protects against the risk of deficiency of fat-soluble vitamins: A, D, E and K. Saturated fatty acids are a component of cell membranes, ensure proper nerve conduction of the brain, are a source of energy used by humans on a ketogenic diet, provide a thermal barrier and protect organs from damage. We can obtain saturated fatty acids from foods such as cheese, fatty meat, lard, eggs, offal or cream.
- Unsaturated fatty acids are healthy fats that should be included in the daily diet. Their consumption has a beneficial effect on the whole body, including the immune, nervous and circulatory systems. Unsaturated fatty acids are mainly found in products of plant origin and fish. These are Omega-3 and Omega-6 fatty acids. Unsaturated fats can be further divided into monounsaturated and polyunsaturated fats. Studies show that an increased intake of monounsaturated and polyunsaturated fatty acids raises the level of ketones in the blood (Fuehrlein et al. Essential fatty acids are an important part of a healthy, well-balanced diet. Their deficiency causes, among other things: weakness, general fatigue, memory and concentration problems, mood swings, muscle cramps, risk of skin disease. Unsaturated fatty acids can be found in products such as: avocados, vegetable oils (among others: sunflower oil, soybean oil, grape seed oil, corn oil, flaxseed oil, wheat germ oil, hemp oil, rapeseed oil, olive oil), fatty marine fish (salmon, herring, Atlantic mackerel, sardines, rainbow trout), seeds, nuts, seeds, sprouts, seafood, marine algae.
Best Cooking Oils for Keto
When exploring keto-friendly oils, remember, it's not just about meeting your diet needs. When frying in the keto world, the type of oil you use is super important. Not all oils are the same, especially when you're cooking at high temperatures. The temperature at which oil starts smoking is a big deal. Oils with high smoke points, such as avocado oil and ghee, can handle the heat without turning into harmful stuff. Stability at high temperatures matters too. Choosing oils that stay stable when frying helps keep your food tasting good and also keeps the good nutrition in it.
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Here's a detailed look at some of the best cooking oils to incorporate into your keto diet:
1. Coconut Oil
Coconut oil is highly recommended for a keto diet because it contains medium-chain triglycerides (MCTs), which are quickly metabolised into ketones, providing a fast source of energy. It also has a high smoke point, making it suitable for cooking and baking. Its ability to boost metabolism and fat-burning makes it a staple in keto kitchens. It is one of the most commonly chosen oils when on a ketogenic diet because the body converts it into ketone bodies very easily. In addition, it has a very pleasant taste and is ideal for frying. Coconut oil contains huge amounts of saturated and unsaturated acids. It is also a source of the very healthy MCT fat. Thanks to its MCT content, coconut oil provides an instant energy boost, regulates cholesterol levels, helps fight visceral obesity, benefits the skin and has antibacterial properties.
- Why It’s Great for Keto: Coconut oil is a favorite in the keto community because it contains medium-chain triglycerides (MCTs), which are quickly absorbed and used for energy.
- Considerations: This oil has a relatively low smoke point, which is the temperature at which an oil begins to smoke, of 350°F (177°C). As such, it may be more suitable for baking and low heat cooking rather than high heat cooking like frying or stir-frying (3). However, one drawback of coconut oil is that it imparts a coconut taste to foods that are cooked with it. Additionally, one recent review found that coconut oil consumption resulted in significantly higher LDL (bad) cholesterol, compared with consuming nontropical vegetable oils (3). If you want a flavorless coconut oil, look for one that’s labeled “refined.” Refined coconut oil also has a higher smoke point of 450°F (232°C). Yet, this product is more processed than unrefined coconut oil (4).
2. Olive Oil
Extra virgin olive oil is rich in monounsaturated fats and antioxidants, making it an excellent choice for salads, dressings, and light cooking. It supports heart health and helps reduce inflammation. Olive oil's high content of healthy fats makes it a great addition to the keto diet for those looking to maintain healthy cholesterol levels. Olive oil is an ideal product when following a ketogenic diet, as it is carbohydrate-free and has a low protein content. In addition, it has a high content of fatty acids, which reduce the risk of cardiovascular disease. It is worth remembering that the most beneficial effects of olive oil are achieved when it is added cold.
- Why It’s Great for Keto: Rich in heart-healthy monounsaturated fats, extra virgin olive oil is a good source of healthy fat that can be used for low-heat cooking and salads.
- Considerations: Extra virgin olive oil does have a low smoke point, however, so try not to use it for high-heat cooking or frying. Instead, incorporate it in your dressings, marinades, and keto-friendly snacks.
3. Avocado Oil
Avocado oil is another keto-friendly option rich in heart-healthy monounsaturated fats. It has a high smoke point, making it suitable for frying and roasting. Its nutrient profile also includes antioxidants like lutein, which support eye health, making it a versatile and nutritious choice for keto cooking. Great for frying at high temperatures, it is also very high in monounsaturated fats, which prevent the build-up of cholesterol in the blood vessels. In addition, it has no carbohydrates and has a much milder taste compared to other oils recommended on the keto diet. Avocado oil is another favourite of the Beketonians. It is called the green nutrient bomb and its positive properties were already known to the ancient Aztecs. 70% of this oil is oleic acid, in addition to containing Omega-6 and Omega-9 fatty acids, vitamins A, E and D, as well as protein and potassium. It is beneficial for the heart and circulatory system and prevents atherosclerosis.
- Why It’s Great for Keto: Avocado oil, which is made from pressed avocados, is another excellent oil choice. It has a rich, nutty flavor that complements sautéed and pan-fried foods, and its high smoke point of approximately 500°F (260°C) lets it create extra-crispy fried foods without burning them (4).
- Considerations: One drawback of avocado oil is that it’s more expensive than both olive and coconut oils.
4. Butter
Grass-fed butter is keto-approved because it is high in saturated fats that support ketosis. It also contains beneficial nutrients like butyrate, a fatty acid that promotes gut health. Butter adds flavour and richness to keto dishes while helping to increase fat intake for sustained energy.
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- Why It’s Great for Keto: Both butter and ghee (clarified butter) are great sources of fat and flavor on keto.
- Considerations: Butter adds a rich flavor to dishes, but it also browns very quickly - and therefore can burn rapidly. It’s not suitable for high heat cooking, especially if the food will be cooked for a long time.
5. Ghee
Ghee is clarified butter and is free of lactose, making it suitable for those with dairy sensitivities. It is rich in healthy fats and fat-soluble vitamins like A, D, and E. Its high smoke point makes it ideal for frying and sautéing, while its nutty flavour enhances the taste of dishes on a keto diet. Ghee is made by heating butter and removing the milk proteins that accumulate during the heating process. The result is a flavorful clarified butter that solidifies at room temperature. Ghee is often used in Indian cooking (9). Because the milk proteins are removed, some people who are sensitive to dairy report that they can eat ghee with no issues. However, if you have a dairy allergy you should still avoid ghee in case it contains traces of the dairy proteins that trigger your allergy. Ghee doesn’t burn as easily as butter, so it’s more suitable for high heat cooking.
- Why It’s Great for Keto: Ghee, in particular, is a better option for those sensitive to lactose.
6. MCT Oil
MCT oil, derived from coconut or palm oil, is popular in keto because it provides a direct source of energy in the form of ketones. It's easily absorbed and converted into energy without being stored as fat. It can be added to smoothies, coffee, or salads, making it a versatile oil for boosting ketone levels. Contains caprylic acid and lauric acid, whose main function is to provide the body with a large dose of energy virtually immediately after consumption. In addition, MCT oil is said to support the production of ketones and thus regulate the body’s normal functioning and consequently enable weight loss. Other benefits of MCT oil include a positive effect on brain function, regulating and reducing appetite, as well as lowering blood sugar levels. Powdered oils are made from MCT oils and generally consist of 50-80 per cent MCT oil; the rest is usually fillers (Beketo oils use healthy acacia fibre as a filler) - so it is important to pay attention to the composition of the product you are buying. MCT oil powders are an ideal dietary supplement suitable not only for athletes. BeKeto powdered oils are gentle on the stomach and are available in both tasteless and flavoured forms, making them easy to incorporate into the diet.
- Why It’s Great for Keto: MCT oil is a purified form of coconut oil that contains concentrated medium-chain triglycerides.
- How to use: How can MCT oil be used most effectively? The consistency allows it to be added to virtually any meal. The easiest way is to sprinkle the oil into a shake or smoothie. The unflavoured version will not affect the perception of the drink, and by using the flavoured version, you can even enhance the taste with something new. Another example of an effective use, especially for those just starting out on a diet, is to add oil to bulletproof coffee. This will positively influence the diet and allow the body to adapt to the new way of eating. In the later stages of keto, oil can be added to salad dressings and frying. MCT oil powder from BeKeto provides up to 7.5 g of healthy fat per serving and is ideal for vegans. The product is also gluten-free making it suitable for those struggling with gluten intolerance or coeliac disease.
7. Tallow
Tallow is a rendered form of beef fat and is rich in saturated fats, making it a stable fat for high-heat cooking.
- Why It’s Great for Keto: Tallow is a rendered form of beef fat and is rich in saturated fats, making it a stable fat for high-heat cooking.
8. Lard
Lard is another traditional cooking fat that’s high in monounsaturated fats (similar to olive oil) and some saturated fats. Potential Benefits: Lard is nutrient-rich and provides a good mix of fats.
- Why It’s Great for Keto: Lard is another traditional cooking fat that’s high in monounsaturated fats (similar to olive oil) and some saturated fats. Potential Benefits: Lard is nutrient-rich and provides a good mix of fats.
9. Beef Drippings
Beef drippings, or the fat rendered during the cooking of beef, are incredibly flavorful and high in saturated and monounsaturated fats.
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- Why They’re Great for Keto: Beef drippings, or the fat rendered during the cooking of beef, are incredibly flavorful and high in saturated and monounsaturated fats.
10. Macadamia Nut Oil
Macadamia nut oil is another sensational choice on the keto diet, as it has a low glycaemic index and provides a good dose of fibre and B vitamins. It improves blood circulation and also regulates glucose levels. Macadamia nut oil is rich in monounsaturated fats, which support heart health and help with fat metabolism on keto. It has a buttery, nutty flavour and is ideal for cooking at higher temperatures or drizzling over salads. Its high omega-3 content also supports anti-inflammatory benefits.
11. Flaxseed Oil
While not suitable for high-heat cooking, flaxseed oil is an excellent addition to cold dishes like salads and smoothies. It's rich in omega-3 fatty acids, which are known to reduce inflammation and support brain health. Including these oils in a keto diet can help balance omega-6 fatty acids and promote overall well-being.
Oils to Limit or Avoid on Keto
While some oils are beneficial on a keto diet, others should be limited or avoided due to their high omega-6 fatty acid content or processing methods.
1. Vegetable Oils
Even though vegetable oils are common, they may not be the best choice because of their omega-6 fatty acids.
- Why to Limit: While these oils are commonly used for cooking, they are high in omega-6 fatty acids.
2. Canola Oil
Canola oil is often heavily processed, and although it’s lower in saturated fats, it’s high in omega-6 fatty acids.
- Why to Limit: Canola oil is often heavily processed, and although it’s lower in saturated fats, it’s high in omega-6 fatty acids.
3. Margarine
Margarine is a highly processed product that can contain trans fats, which have been linked to heart disease.
- Why to Avoid: Margarine is a highly processed product that can contain trans fats, which have been linked to heart disease.
Industrial Seed Oils
The following oils are considered industrial seed oils and generally discouraged on the keto diet: vegetable oil, soybean oils, safflower oil, canola oil, corn oil. They’re made from seeds that aren’t naturally high in fat, so they must undergo an industrial refining process to have their fat extracted (11). These oils are highly processed, unlike the more easily extracted oils from fatty foods like coconuts, avocado, and olives. Unfortunately, foods that go through more processing may be more harmful to your health, promoting weight gain and chronic illnesses like type 2 diabetes, heart disease, and even some cancers (12, 13). They’re high in polyunsaturated omega-6 fats, which may cause inflammation if they’re not balanced with enough omega-3 fats from foods like salmon and flaxseeds. Notably, the modern Western diet is too low in omega-3s and too high in omega-6s (14, 15). Additionally, these oils are unstable and break down quickly when heated to release harmful, potentially cancer-causing compounds like acrylamide (10, 16). For these reasons, industrial seed oils should be limited not only on the keto diet, but no matter which eating pattern you adhere to.
Rapeseed Oil
Rapeseed oil is not recommended on the ketogenic diet, as it is thought that it can have a negative impact on the diet.
Additional Tips for Choosing Keto-Friendly Cooking Oils
Here are a few guidelines to help you choose a cooking oil.
- Look for oils made from naturally fatty foods: The more fatty a food naturally is, the less processing that’s required to extract oil from it. That’s why you should favor oils made from naturally high fat foods like avocados, olives, and coconuts. On the other hand, vegetable oils made from foods that aren’t naturally high in fat - like corn and soybeans - require extensive industrial processing to be produced.
- Check the label to ensure it’s not an oil blend: Avocado or olive oil products that are significantly less expensive than similar products may be blends - meaning that they’re cut with a less expensive oil (usually one of the industrial seed oils listed above). Check the ingredient list to be sure your cooking oil of choice doesn’t contain any low quality types of oil.
- Avoid margarines, plant-based spreads, and vegetable shortenings: While they’re widely used, most margarine, vegetable shortening, and vegan spreads are highly processed and made from industrial seed oils. Butter and coconut oil are great alternatives for baking and other cooking methods in which you want a fat that’s solid at room temperature.
- Consider the Smoke Point: When frying on keto, pick oils with high smoke points that can handle high temperatures.
Incorporating Oils into Your Keto Diet
The intake of fats in any form should always be consulted with a nutritionist. Fats are the foundation on a ketogenic diet and should come from a variety of sources - both plant and animal products. On a ketogenic diet, MCT oils, which promote ketosis, should also be supplemented. It is recommended that the supply of additional fats to the body is consulted with a nutritionist. Oil supplementation starts with small doses so as not to irritate the stomach, and then the amount taken is increased steadily. They are used before training for better performance or after training to aid muscle recovery.