The ketogenic diet, or "keto" diet, is a high-fat, low-carbohydrate eating plan that forces the body to burn fat for energy instead of glucose. Choosing the right cooking oils is crucial for success on keto. This article delves into the best oils for the keto diet, providing an extensive overview suitable for everyone from beginners to seasoned keto dieters.
Introduction to the Ketogenic Diet
The ketogenic diet is a low-carbohydrate, fat-rich eating plan used for centuries to treat specific medical conditions. In the 19th century, it helped control diabetes, and in 1920, it was introduced as an effective treatment for epilepsy in children. Today, it's gaining attention as a weight-loss strategy. The premise is that by depriving the body of glucose, the primary energy source, an alternative fuel called ketones is produced from stored fat.
Understanding Ketosis and Ketoacidosis
When carbohydrate intake is minimal, the body pulls stored glucose from the liver and breaks down muscle to release glucose temporarily. If this continues for 3-4 days, and stored glucose is fully depleted, insulin levels decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, leading to ketosis. Healthy individuals naturally experience mild ketosis during fasting or strenuous exercise.
Excessive ketone bodies can lead to ketoacidosis, a dangerously toxic level of acid in the blood. This condition is more common in individuals with type 1 diabetes due to a lack of insulin, which prevents the overproduction of ketones.
Macronutrient Ratios in a Ketogenic Diet
There isn't one "standard" ketogenic diet, but it typically reduces total carbohydrate intake to less than 50 grams a day, sometimes as low as 20 grams. A common ratio is 70-80% fat, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein.
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Foods to Avoid and Embrace on Keto
Many versions of ketogenic diets exist, but all ban carb-rich foods such as starches from refined and whole grains, starchy vegetables, fruit juices, beans, and legumes. Most ketogenic plans allow foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish.
Foods to Include:
- Meats: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
- Fatty Fish: Salmon, trout, tuna, and mackerel.
- Eggs: Pastured or omega-3 whole eggs.
- Butter and Cream: Grass-fed butter and heavy cream.
- Cheese: Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- Healthy Oils: Extra virgin olive oil and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Low Carb Veggies: Green veggies, tomatoes, onions, peppers, etc.
- Condiments: Salt, pepper, herbs, and spices.
Foods to Avoid:
- Sugary Foods: Soda, fruit juice, smoothies, cake, ice cream, candy.
- Grains or Starches: Wheat-based products, rice, pasta, cereal.
- Fruit: All fruit, except small portions of berries or strawberries.
- Beans or Legumes: Peas, kidney beans, lentils, chickpeas.
- Root Vegetables and Tubers: Potatoes, sweet potatoes, carrots, parsnips.
- Low Fat or Diet Products: Low fat mayonnaise, salad dressings, and condiments.
- Some Condiments or Sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup.
- Unhealthy Fats: Processed vegetable oils, mayonnaise.
- Alcohol: Beer, wine, liquor, mixed drinks.
- Sugar-Free Diet Foods: Sugar-free candies, syrups, puddings, sweeteners, desserts.
Health Benefits of the Ketogenic Diet
The ketogenic diet has been shown to produce beneficial metabolic changes in the short term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. There is also growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes.
- Weight Loss: The ketogenic diet can help you lose slightly more weight than a low-fat diet, often with less hunger.
- Diabetes Management: The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.
- Heart Health: The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar.
- Cancer: The diet is currently being explored as an additional treatment for cancer because it may help slow tumor growth.
- Alzheimer’s Disease: The keto diet may help reduce symptoms of Alzheimer’s disease and slow its progression.
- Epilepsy: Research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic children.
- Parkinson’s Disease: Although more research is needed, one study found that the diet helped improve symptoms of Parkinson’s disease.
- Polycystic Ovary Syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
- Brain Injuries: Some research suggests that the diet could improve outcomes of traumatic brain injuries.
Best Keto-Friendly Cooking Oils
Choosing the right cooking oil is more than just a kitchen decision-it's a smart move for healthy eating. The best oils for a ketogenic diet are those high in healthy fats, low in carbs, and stable at high temperatures. Here's a detailed look at some of the top choices:
1. Coconut Oil
Coconut oil is a favorite in the keto community because it contains medium-chain triglycerides (MCTs), which are quickly absorbed and used for 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. 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.
- Refined vs. Unrefined: Refined coconut oil has undergone deodorization and color bleaching. Unrefined coconut oil tastes stronger than refined coconut oil.
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, e.g.
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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. 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.
4. Butter and Ghee
Both butter and ghee (clarified butter) are great sources of fat and flavor on keto. 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 flavor and richness to keto dishes while helping to increase fat intake for sustained energy. Ghee, in particular, is a better option for those sensitive to lactose. 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 flavor enhances the taste of dishes on a keto diet.
5. 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.
- MCT Oil Powder: 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.
6. Animal Fats
Animal fats aren’t technically oils but rather solid fats at room temperature. Still, they’re suitable for keto cooking. They can impart a unique, meaty flavor to dishes, and they’re fairly stable when heated, making them great for high heat cooking, roasting, and frying.
Some examples of animal fats include:
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- Bacon grease
- Lard (pig fat)
- Tallow (beef fat)
- Duck fat
7. Macadamia Nut Oil
Macadamia nut oil is rich in monounsaturated fats, which support heart health and help with fat metabolism on keto. It has a buttery, nutty flavor and is ideal for cooking at higher temperatures or drizzling over salads. Its high omega-3 content also supports anti-inflammatory benefits.
8. 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.
9. Sesame Oil
A healthy dosage of essential fatty acids, sesame oil is a seed oil with a rich, smooth flavor, and a nutty aroma. This oil has a medium-high smoke point, meaning it can reach relatively high temperatures before beginning to burn and smoke. When oil starts to burn at its smoke point, the nutrients in the oil degrade.
10. Hazelnut Oil
Strong in flavor and high in essential fatty acids to aid your keto diet, hazelnut oil is a delicious, richer alternative to olive oil. Roasted hazelnut oil is exceptionally flavorful and adds another layer of taste to any dish you incorporate it into.
Oils to Limit or Avoid on Keto
The following oils are considered industrial seed oils and are generally discouraged on the keto diet:
- Vegetable oil
- Soybean oil
- Safflower oil
- Canola oil
- Corn oil
These oils are highly processed and high in polyunsaturated omega-6 fats, which may cause inflammation if they’re not balanced with enough omega-3 fats. Additionally, these oils are unstable and break down quickly when heated to release harmful compounds.
Tips for Choosing Keto-Friendly 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.
- Check the label to ensure it’s not an oil blend: 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: Most margarine, vegetable shortening, and vegan spreads are highly processed and made from industrial seed oils.
Potential Side Effects of the Ketogenic Diet
Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts. There’s some anecdotal evidence of these effects often referred to as the keto flu. Reported keto flu symptoms include diarrhea, constipation, and vomiting.
Other less common symptoms include:
- Poor energy and mental function
- Increased hunger
- Sleep issues
- Nausea
- Digestive discomfort
- Decreased exercise performance
To minimize this, you can try a regular low-carb diet for the first few weeks. A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help.
While the keto diet has its benefits, staying on it in the long term may have some negative effects, including risks of low protein in the blood, extra fat in the liver, kidney stones, and micronutrient deficiencies.
Supplements for the Ketogenic Diet
Although no supplements are required, some can be useful:
- MCT Oil: Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.
- Minerals: Added salt and other minerals can be important when starting out due to shifts in water and mineral balance.
- Caffeine: Caffeine can have benefits for energy, fat loss, and performance.
- Exogenous Ketones: This supplement may help raise the body’s ketone levels.
- Creatine: Creatine provides numerous benefits for health and performance, which can help if you are combining a ketogenic diet with exercise.
- Whey: Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake.
Sample Keto Meal Plan
Here's a sample keto meal plan to give you an idea of what a typical week on the ketogenic diet might look like:
- Monday
- Breakfast: Veggie and egg muffins with tomatoes
- Lunch: Chicken salad with olive oil, feta cheese, olives, and a side salad
- Dinner: Salmon with asparagus cooked in butter
- Tuesday
- Breakfast: Egg, tomato, basil, and spinach omelet
- Lunch: Almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries
- Dinner: Cheese-shell tacos with salsa
- Wednesday
- Breakfast: Nut milk chia pudding topped with coconut and blackberries
- Lunch: Avocado shrimp salad
- Dinner: Pork chops with Parmesan cheese, broccoli, and salad
- Thursday
- Breakfast: Omelet with avocado, salsa, peppers, onion, and spices
- Lunch: A handful of nuts and celery sticks with guacamole and salsa
- Dinner: Chicken stuffed with pesto and cream cheese, and a side of grilled zucchini
- Friday
- Breakfast: Sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
- Lunch: Ground beef lettuce wrap tacos with sliced bell peppers
- Dinner: Loaded cauliflower and mixed veggies
- Saturday
- Breakfast: Cream cheese pancakes with blueberries and a side of grilled mushrooms
- Lunch: Zucchini and beet “noodle” salad
- Dinner: White fish cooked in olive oil with kale and toasted pine nuts
- Sunday
- Breakfast: Fried eggs with mushrooms
- Lunch: Low carb sesame chicken and broccoli
- Dinner: Spaghetti squash Bolognese