Which Fats and Oils for Keto are best?
Oils and fats are literally the lifeblood of the Ketogenic diet.
I first learned of the Keto diet from a friend whose son has epileptic seizures. 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 the food.
When using Keto 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 should 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.
The Best Fats and Oils for Cooking on the Keto Diet
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 :
What Are Good Fats For Ketosis?
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 this Spectrum brand 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 -What’s the big deal?
We have been trained to believe that fat is bad and must be avoided, so 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!
The good healthy fats on the Keto diet will help to raise ketones in your blood. If you are interested in learning more about how this is beneficial to the human brain, you can start with this article.
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!