What Are Good Fats for Ketosis? An Intro to Fats and Oils for Keto

A bowl of nuts sitting on top of a wooden table

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?

A close up of a cut avocadoThe 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!

Read More About the Keto Diet

All the Keto Guides and How To's you need to help you navigate low carb eating and the Keto way of life!

A bowl of nuts and avocado sitting on a table, with Ketogenic diet and Nutrition

A bowl of nuts sitting on a table, with Nutrition
A bowl of nuts sitting on top of a wooden table, with Ketogenic diet and Nutrition




96 thoughts on “What Are Good Fats for Ketosis? An Intro to Fats and Oils for Keto”

  1. Wow this diet is very interesting. I did not know that it can help stop epileptic seizure and be used for cancer treatment. I would love to know more as I know someone that is fighting cancer and how this would be beneficial to him.

    1. You don’t have to Google it, you can just read the About tab on here. Basically it is low carb, moderate protein, high fat and has been used for years to stop epileptic seizures and is now being used for cancer treatment. Bodybuilders also have been using it for years.

  2. Great information. I’ve never hear of Keto but is seems to be alot more rooted in actual dietary science as opposed to some of the fads out there

  3. I learned some new information after reading your article. I use coconut oil sometimes and have recently tried walnut oil. I am try to slowly incorporate more flavors and ingredients in my cooking.

  4. I actually use Olive and Coconut oil. I’m originally from the Caribbean where they have a coconut oil factory and coconuts are in abundance. I don’t really pay too much attention to these things though, if it taste good I eat it. :)

  5. I absolutely love incorporating avocado into my diet whenever possible. I know a lot of people avoid it because it’s high in fat, but it really is a healthy fat! A diet that is free of any sort of fat is not a good one.

    1. An interesting correlation has emerged in that as North America was taught to reduce their fat, obesity rates have risen. Check out the Mediterranean Diet, super healthy people, super high fat consumption, but the right fat!

  6. Thanks for this information. I really need to pay closer attention to what is good and what isn’t. I thought I was doing the right thing when I switched to Canola Oil. It looks like I need to rethink that.

  7. I use olive oil in my dressings and coconut oil too but try not to use too much anyway just becasue of the calories. Thanks for all the good inform on the best ones for you. But best of all, I love that you are promoting that everyone do their own research which I don’t think we do enough of these days.

    1. Thanks Irene. I ask people to do that because we tend to believe what we see on TV, and as it turns out, not always the best thing!

  8. Great advice about doing our own research. So many people follow the latest fad just because it’s popular or some celebrity proclaims it to be the next best thing. When it comes to your health, you should have a vested interest in getting accurate, helpful information!

  9. Thanks for sharing and reminding us to be health conscious. I don’t know much about the Ketogenic diet, but it looks interesting enough to do a little research to find out more.

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