Allowed oils in keto and prohibited as well

What oils are allowed in keto? What are the prohibited types? Keto is a low-carb, high-fat diet. But sometimes the “high fat” part can be a bit tricky. Especially if you are new to the keto diet and are not used to eating a lot of fat. Therefore, to ensure you get enough of the macronutrient, you should put more edible oil on your food.

Although there are many options in oils, some oils are great for keto. While you can not rely on some other oils. Therefore, it is best to know which oils you can eat on a keto diet, and what other oils you should avoid.

The best oils allowed in keto for cooking

Here is a list of the best types of oils allowed on the keto diet:

1- Coconut oil

Coconut oil is a unique vegetable oil made from the pulp of the coconut. It is solid at room temperature due to its high content of saturated fat, which is usually seen in animal fats.

Coconut oil has a relatively low smoke point (which is the temperature at which the oil begins to smoke), which is 177 degrees Celsius. Therefore, it is more suitable for baking and cooking at low heat. While it is not suitable for high heat such as frying.

But when you use coconut oil, it gives the taste of coconut to foods cooked with it. In addition, some studies indicate that the use of coconut oil has increased the level of bad cholesterol (LDL) in the blood. Therefore, always look for refined coconut oil, as it does not cause any flavor in food. It also has a higher evaporation point (232°C).

2- olive oil

Olive oil is made from the oil pressed from olives, which is naturally high in fat. Olive oil is one of the healthiest oils in general. Always look for extra virgin olive oil , which is extracted from the olives in the first press. Where this type is considered the least processed and the highest quality.

3- Avocado oil

Avocado oil, made from pressed avocados, is another great option. This oil is distinguished by its rich flavor that it adds to fried and steamed foods. It also has an evaporating temperature of about 260°C, which allows it to be used in fried, crunchy foods.

4- butter

Butter is a solid fat made from dairy cream. Although it is not an oil, it is used in cooking in the same way as many oils. Butter also adds rich flavor to dishes, but it also turns brown very quickly. Especially if the cooking time is long.

see also: The benefits of oat fiber and why it is suitable for a keto diet

5- Ghee

Ghee is made by heating butter and removing milk proteins that accumulate during the heating process. Then you get clarified butter that freezes at room temperature. Since the milk proteins are removed, people with dairy allergies can eat ghee without any problems. However, if you are allergic to dairy products, it is best for you to avoid ghee. As it may contain traces of dairy proteins that may cause some of your allergy symptoms.

6- animal fats

Animal fats are not primarily oils, but are solid fats at room temperature. However, it is suitable for cooking on a keto diet. Animal fats can lend a unique flavor to dishes, and they remain fairly stable when heated, making them great for high-heat cooking. Some examples of animal fats include beef fat, duck fat, and other animal fats.

The oils that are forbidden in keto and that you should not eat

The following oils are considered industrial seed oils, and are not recommended on the keto diet:

  • vegetable oils;
  • Soy oil.
  • Safflower oil.
  • The canola .
  • corn oil.

These oils are highly processed, unlike oils that are easy to extract from fatty foods like coconut, avocado and olives. Unfortunately, these foods that undergo a lot of processing are more harmful to your health. It also promotes weight gain and chronic diseases such as diabetes and heart disease.

In addition, they are high in omega-6 polyunsaturated fats, which may cause inflammation if not balanced with omega-3 fats from foods such as salmon and flaxseeds. These oils are also unstable and degrade quickly when heated, releasing harmful compounds such as acrylamide.

Choosing a cooking oil

Here are some tips to help you choose cooking oil:

1- Look for oils made from natural fatty foods

The more naturally fat a food is, the less processing is required to extract the oil from it. For this reason, you should prefer oil made from natural fatty foods such as avocado, olives, and coconut.

On the other hand, vegetable oils made from foods that are not high in fat (such as corn and soybeans) require extensive industrial processing to be produced.

2- Check the label to make sure it is not an oil mixture

Avocado or olive oil products that are less expensive than similar products may be blended. Therefore, it is best to check the ingredients list to ensure that the cooking oil you choose does not contain low-quality oils.

In the end, the best keto allowed oils that you should eat and that you can rely on on a keto diet are olive oil, avocado, and coconut oil. In addition, animal fats such as butter, ghee, and lard are great options. It is best to avoid oils that are highly processed, or oils that come from plant sources. Regardless of your diet, you should choose the least processed cooking oils.

Leave a Comment