Unlock the Power Of Oils on Keto!
By Tom Seest
At BestKetoNews, we save you time and resources by curating relevant information and news about the keto / ketogenic diet.
There are certain foods to avoid while on a keto diet, while many others can be enjoyed in moderation. A keto diet is typically low in carbohydrates and high in fat content.
Oils are an excellent source of fat; however, they should only be used as part of an overall healthy eating plan.
Table Of Contents
The keto diet is an increasingly popular, high-fat, low-carb plan designed to force your body into burning fat for energy instead of glucose, providing an effective means of weight loss while simultaneously improving overall health.
Olive oil is an ideal option for keto diets because of its healthy unsaturated fats, zero carbs, and abundance of polyphenols. Furthermore, its heat stability makes it perfect for cooking or frying applications.
Olive oil can be an integral part of a keto diet meal plan by creating delicious vinaigrettes to add zesty flavors and nutrients to low-carb salads, vegetables, meat, and shellfish dishes.
Olive oil can also be an effective way to cook keto vegetables, helping them retain moisture during the roasting process and prevent them from becoming dry and brittle.
Extra virgin olive oils with high concentrations of polyphenol antioxidants may be the perfect combination to add flavor and boost health benefits. They contain high amounts of anti-oxidants, which have been proven to promote cardiovascular wellbeing while protecting against heart disease.
Choose high-quality olive oil that has been cold-pressed to get the most from your meal. This is particularly important if used in high-temperature cooking methods such as frying or roasting.
When purchasing olive oil, be sure to purchase from a high-quality brand that has been rigorously tested for quality and consistency. Also, look out for labeling that indicates whether or not the oil contains polyphenol-rich extra virgin olives.
Coconut, avocado, and high-oleic sunflower/safflower oils make great options for keto cooking, with similar fatty acid profiles to extra virgin olive oil, providing great versatility when it comes to selecting cooking oils for keto.
Other keto-friendly oils include tallow, lard, and duck fat. While each option comes with specific dietary restrictions, they can still make great additions to a keto diet when used appropriately and in moderation. Tallow can be used both fried and roasted; lamb/mutton tallow works especially well when making beef/lamb dishes, while duck fat works best with chicken/turkey dishes.
Coconut oil may help enhance your keto diet by providing essential MCTs that accelerate ketosis and speed up fat burning.
MCTs are easily digested and provide instant energy. Furthermore, they’re an important source of ketone bodies – the building blocks your body uses to achieve ketosis.
Keto-friendly oils include olive, avocado, and coconut oils – though all three may support a keto diet, coconut oil is often considered the superior option due to a number of benefits.
Keto-friendly cooking oils such as coconut are highly versatile cooking solutions, serving multiple purposes including frying, sauteing, and baking – but can also serve as a lubricant for skin and hair care. Plus, they’re naturally gluten- and sugar-free, making it the ideal choice for those on a ketogenic diet!
Coconut oil, as your main dietary fat source, is an effective way to lose weight, and it is linked with improved brain function and lower blood pressure levels. Furthermore, it helps control appetite and curb cravings.
When it comes to selecting the appropriate coconut oil, opt for unrefined varieties. They offer a nutty taste perfect for keto meals and dishes, while refined versions have been processed and bleached prior to sale.
Coconut oil refined for consumption does not offer as many nutritional benefits, with higher saturated fat and cholesterol contents, potentially containing harmful levels.
Refined coconut oil can be used for cooking purposes but should not be taken internally as a supplement. As refined coconut oil may cause digestive problems for some individuals, be mindful of how you use it.
Coconut oil is not only an abundant source of medium chain triglycerides (MCTs), but it’s also packed with antioxidants, vitamin E, and potassium – not to mention lauric acid’s anti-inflammatory properties!
Coconut oil can help the keto diet maintain stable blood sugar levels by increasing ketone production and supporting your body’s ability to use fat as fuel.
What Are Oils Meant for a Keto Diet? Tallow, lard, and ghee are three popular rendered animal fats used in paleo cooking. Their heat stability and high smoke points make them suitable for use when frying, sauteing, and roasting dishes, as well as sauces and gravies.
Tallow not only makes for excellent cooking oil, but it can also provide numerous health advantages. As an excellent source of both saturated fats and monounsaturated fats, tallow may help improve heart health while decreasing inflammation. Furthermore, it contains vitamin K2 as well as conjugated linoleic acid (CLA).
Tallow can provide various health advantages but should be consumed with caution due to its high saturated fat content. Too much saturated fat consumption increases cardiovascular disease risks, and cooking it at high temperatures may produce toxic compounds.
Tallow can help your body absorb more nutrition from food. This is particularly true if using beef tallow, which contains vitamins A, D, E, and K, as well as omega-3 fatty acids and stearic acid.
Tallow offers nutritional benefits as well as easy preparation. All it requires to make delicious tallow is raw suet, a pot, and low heat; from there, it can be added to all sorts of recipes and meals!
An easy way to render suet is to place it in a large stock pot over low heat and slowly melt the fat until it smells strong, then strain through cheesecloth or clean nylon stockings to remove any bits that might remain.
Beef suet is one of the most nutrient-rich foods available and an ideal addition to a keto diet. It is low in carbs and packed with healthy fats – omega-3 fatty acids and CLA. Furthermore, its long shelf life allows it to be stored for up to one year at room temperature!
Duck fat can be an ideal addition to your keto diet as it’s low in carbohydrates and high in healthy fats that benefit cardiovascular health. Duck fat provides both monounsaturated and polyunsaturated fatty acids – two essential sources for good heart health.
When selecting fats, it’s essential that they be free of saturated and trans fats as these foods can increase LDL or “bad” cholesterol, increasing the risk for heart disease and stroke, according to the American Heart Association (AHA).
While meat may naturally contain low levels of carbohydrates, that doesn’t mean that eating large quantities is ideal on a keto diet. That’s because certain meat types like beef and pork contain saturated fat that’s harmful to cholesterol levels.
To reduce saturated fat consumption, limit meat to only a few servings each week and choose leaner cuts of beef and chicken instead. This will help maintain ketosis and manage weight effectively.
An alternative strategy would be to include non-starchy vegetables in your meals; these low in carbohydrates contain numerous micronutrients, antioxidants, and fiber, which will support overall wellness.
These vegetables can be enjoyed roasted, sauteed, or added to soups and stews to add an extra punch of flavor and assist with staying in ketosis by burning fat as fuel.
Duck fat can also add a delicious flair to your meals when used for frying vegetables, guaranteeing they are cooked properly and that the meal satisfies – making the keto diet enjoyable and fulfilling all at the same time!
One popular application of duck fat is in making duck confit, an international favorite dish made of meat poached in duck fat. You’ll find this delicious treat on many menus worldwide!
Duck fat is packed with antioxidants that can help ward off diseases and slow the effects of aging. It is also an excellent source of omega-3 fatty acids, which have been shown to decrease heart disease and cancer risks.
Please share this post with your friends, family, or business associates who may want to improve their understanding of ketogenic nutrition.