Oils and fats are literally the lifeblood of the Ketogenic diet. For treating epilepsy doctors generally use a strict 4 to 1 ratio, meaning 4 times as much fat as protein and carbs combined, by weight of food.
For weight loss we use a percentage ratio and depending what site you visit or what book you read, Ketogenic ratios are anywhere from 65% to 85% fat. The higher level would be used by people whose metabolism is basically broken and they need a jumpstart to get their body burning fat. To get up to that level requires a good deal of fats and oils so it is important to know which ones are the best to use and why.
Even if you are not following a Ketogenic diet, these fats and oils are the best ones for you to be using. Do your own research to prove this to yourself.
For cooking, you want to use oils that have a higher smoking point. The best fats and oils for Keto cooking are:
While peanut oil and sesame oil are also very good at high temperatures, they have a high omega-6 count and should be used sparingly, if at all.
Flaxseed oil is also great but should never be heated. Buy it only from stores that keep it refrigerated.
The best oils for salads :
The best fats to use are natural fats that have not been monkeyed with by human touch. Butter, coconut, avocado, nuts and fatty fish like salmon should be the staple fats.
Oils to Avoid
Canola oil is partially hydrogenated, refined and deodorized making it very undesirable. If you must use a canola oil, make it Spectrum which is organic and cold pressed, but do not heat it. Other oils to avoid are sunflower, safflower, corn, cottonseed and soybean oil.
Fats and Oils for Keto – mini rant!
We have been generally been trained to believe that fat is bad and must be avoided and we look for ‘low fat’ alternatives to everything. In actual fact, there is only one ‘bad’ fat and this is trans-fats. Name a degenerative disease and you will find that it is associated with trans-fats. These are the fats to avoid like the plague!
There are a lot of scientific terms and explanations that I could put in this article, and many people will get excited that they are not here. Don’t take my word for any of this! While I do have university level biology and chemistry, it is not my area of expertise, I am not a doctor, and so I carefully research these things for myself and so should you. What is funny is that people will say, Oh yeah, show me the research that says I should be eating coconut oil or butter instead of margarine. And yet, what research do they do before eating those burgers and fries every day. What research goes on before they load up the grocery cart with boxes and packages of fake foods. Exactly none.
I honestly didn’t mean to go on a rant! If you are interested in learning more about MCTs (medium chain triglycerides) and blood ketones and how this is beneficial to the human brain, you can start with those links.
Read my other article on making use of coconut oil which has my new favorite way to get my daily dose by drinking Keto Coffee!
And finally, if you are interested in the Ketogenic method in how it is being used to stop epileptic seizures and shrink cancer cells, read my Ketogenic Therapy article.