Developing a Ketogenic diet will require you to have a high amount of fat on a daily basis. Aside from all the fat that you’re getting from what you eat, you will also be needing fat that are coming from cooking oils.
If you think any kind of cooking oil will work for your diet, then you’re wrong. Wanting to maintain a strict keto diet will require you to also calculate the amount of calorie, carbs, and even fat from cooking oils.
Cooking oils are classified as healthy keto-friendly depending on the percentage of fatty acid, monounsaturated, and polyunsaturated fatty acids. Given the options, it is best to choose cooking oils that are “extra” virgin and unrefined. This is an excellent way to know that the cooking oils you will be using are not highly-processed.
There are a lot of cooking oils in the supermarket. So before you finally decide on what cooking oil to purchase, below is a list of the best keto-friendly cooking oils that you might want to check out first.
- Coconut Oil – This keto-friendly oil is known to have a strong booster for the metabolism. So if you’re after an active lifestyle with a lot of working out, coconut oil may help you with that. It even has a high amount of lauric acid which also has antibacterial and antifungal benefits. Unlike other cooking oils, coconut oil can stay longer in a shelf. Coconut oil is also best for a low heat cooking. It compliments best with seafood and baked foods.
- Olive Oil – Being the most popular cooking oil, Olive oil guarantees a jam-pack of healthy benefits. Some of the best benefits that Olive Oil are antioxidant and anti-inflammatory benefits. This keto-friendly cooking oil is also good at preventing the development of atherosclerotic plaques. However, the maximum benefits of Olive Oil lies on the content of polyphenol. Cooking Olive Oil at a high temperature may result to the breakdown of its antioxidant and anti-inflammatory contents. Having said, Olive Oil is a perfect pair for keto salads and keto dressings.
- EVOO (Extra-Virgin Olive Oil) – Aside from the robust flavor that EVOO has, it’s also packed with a lot of antioxidants that may just be what you need. EVOO is minimally processed which makes it even more keto-friendly. EVOO also blends well with meat, vegetables, eggs, dips, dressings, and any serving that is done by low heat cooking.
- Butter – Butter is just almost everyone’s favorite! It is rich in vitamins A, D, and E. It even has contents of conjugated linoleic acid (CLA) which has a contribution in fat burning. You can use grass-fed butter which is generally more beneficial with your Keto diet.
- Avocado Oil – Similar to Olive oil, Avocado oil contains high amount of antioxidants and monounsaturated fats. The only difference it has from Olive oil is the higher temperature it requires that’s at approximately
- Ghee – Ghee is the milk solids that you can get when you try separating it from butter’s fat liquids. Mostly likely, Ghee is used when preparing Keto meals done at a high temperature. Ghee works best for your Keto meals when you’re sautéing, frying, and even baking. Ghee is also known to have a longer shelf life which can save you from refrigerating it.
- Grapeseed Oil – Grapeseed Oil is definitely a catch for polyunsaturated fats. One if its edge from other cooking oils is that it has a very light taste – making it easier to pair and combine with any kind of food. The only back draw of grapeseed is that it has a high content of omega-3 fatty acids which can be a cause of inflammatory in the system.
It’s a part of being healthy to avoid processed fats that can stall your diet. This is why choosing healthy and natural cooking oils is a necessity.
Regardless if you are following a Keto diet or not, it is also a must that you choose which kind of cooking oils to use. Trying to give to be more meticulous is in fact a good thing in making sure that you’re feeding your body with a healthy dose of benefits on a regular basis.