When going on the keto diet one of the biggest issues to take up is whether certain foods are “keto-friendly.” On the ketogenic diet, the goal of food is to be low in carbohydrates and high in fats. This helps to keep your body in a state known as “ketosis.” The result is getting energy from fat stores. When using oil for cooking and baking the best options include the best coconut oil for keto. This oil along with olive oil are good options because they’re both high in healthy fats. Since they’re different fruits they also contain different nutrients. For example, coconut oil is sky-high in something called MCT so it’s a good option to get more of these fatty acids.
When we think of healthy cooking oils one of the first ones that come to mind is often olive oil. It’s high in omega-3 fatty acids However, the coconut (which is a nut, fruit, and seed) is also high in healthy fats. You can use this oil for different functions like frying, baking, and the famous Bulletproof Coffee with butter. Healthy fats can also provide several health benefits like better heart health and others. In fact, studies show that high-fat diets are generally better for weight loss than low-fat diets.
Why Is Coconut Oil Keto-friendly?Studies
There’s no question that this oil is one of the best options when selecting plant-based oils. One of the main features is it’s high in saturated fats. We usually think of these as unhealthy and only in foods like red meat.
However, recent studies have shown that saturated fat isn’t always unhealthy, which was scientists’ belief in past decades. During that time, it was thought there was a connection between saturated fat and heart disease. Several studies have debunked that theory as false.
Coconut-sourced oil is very healthy and contains fatty acids known as MCTs. The fatty acids are different than others based on the length. The MCTs are also high in other foods including dairy. These healthy fats are helpful as an energy source and can be changed into something the liver makes known as “ketones.” Yes, it’s partly how the ketogenic diet was named.
Interestingly, coconuts and the oil from them have been trending in recent years. However, the coconut has been around a long time in tropical climates. Studies show that people who consume coconut water, meat, and oil tend to be healthy.
One study was done about a group of people in the South Pacific region whose diet is over 60% coconuts. It showed that their rates of heart disease were very low.
People often think of eating fat as a bad idea when you’re trying to lose weight. However, studies also show that consuming healthy fats like coconut-based oil can help in burning fat. That’s greatly due to the MCTs contained in the food.
Another benefit you get while on the keto diet is the good fats can help you feel fuller. This is important when you’re on a low-carb diet like Keto. Fat has about 2x more calories than carbs and protein.
Best Coconut Oil for Keto
You can find many quality coconut oils on the market at physical and online retailers like Amazon. Here are some of the top ones:
- 2GO Packets
- Anjou Premium
- Keto Refined Oil
- Levels Coconut/MCT Oil
- Mai & Sons
- Perfect Keto (Capsules)
- Skinny & Co
- Spectrum Culinary
- Spectrum Packets
- Sports Research
Here are some of the main features to look for when picking coconut oil:
You should also research a particular brand to find out whether or not their products have received mostly good or bad reviews. The coconut oil market is a niche one. Since healthy fat has been trending due to diets like Keto there’s an increasing number of companies making coconut-based oils.
The oil needs to be as natural as possible. When selecting an oil look for terms like:
- Fair Trade
- Cold Pressed
These terms are about issues like how much processing was done to produce the oil. The oil should be as natural as possible. That will help you get high levels of nutrients like MCTs from the product. On the other hand, if you pick highly-processed oils the problem is they’ll be less healthy.
One of the main issues is whether a product is natural or organic. They’re similar factors but different. For example, a coconut tree and coconut fruit are natural because they’re not made in a factory. However, if human-made fertilizers or pesticides are used to grow the plant then the food isn’t “organic.”
If you’re on Paleo instead of Keto then it’s important to pick a product that’s Paleo-friendly. This is based on how much processing was done to make the oil. The Paleo diet only allows foods that people ate before the agricultural era.
It’s unknown whether Paleolithic people consumed coconuts since there’s no written record. However, it’s highly likely. However, the factories weren’t a thing.
Health Benefits of Coconut Oil
1. Appetite Control
As noted, fats have around two times more calories than proteins and carbs. The result is you’ll feel fuller. When that happens, you’ll be less likely to consume lots of snacks and especially unhealthy ones. It’s one of the main benefits of eating foods containing coconut oil.
When on the Keto diet it’s critical to limit your snack foods. There are ones like “Fat Bombs” that are high in fat and low in carbs. Many recipes contain some coconut oil for healthy fats. These foods can keep you full and prevent you from binge eating.
2. Weight Loss
Yes, you can lose fat by eating fat. Obesity is one of the biggest health issues in today’s world. Studies show that about one-third of the world is either overweight or obese. The good news is eating healthy fats like those in coconuts seem to help with weight loss.
This happens in different ways. One study showed that eating some MCT fatty acids every day helps to burn calories. Over time that can result in fat loss since there are 3,500 calories in one pound of fat.
3. Kills Bacteria
It might be surprising but coconut-based oil can also help to kill bacteria. This can help to keep you healthy by protecting your body.
Omega-3 fatty acids have been trending in recent years. Studies show it’s important to make sure you’re consuming enough healthy fats in your diet. This includes omega-3s and others. They can provide several health benefits including a healthy heart.
Oil from coconuts is high in MCT fatty acids, which is a specific type. This is tougher to find in different foods. It’s very high in certain foods like coconut-sourced oil and dairy products. This is another of the key reasons to consider the best coconut oil for keto.