Packed with heart-healthy fats and antioxidants. Let’s look at these oils for a more practical perspective to find out which are best for specific purposes: For cooking, baking, roasting, and frying, stick with these four options: Other good oils for this purpose include high-oleic sunflower/safflower oil, macadamia oil, and CSPO-certified red palm oil. You can also incorporate whole or ground flax seeds into your favorite recipes for keto-friendly crackers, muffins, and pancakes. People on the ketogenic diet typically lose body weight quicker, but this is most likely due to glycogen depletion and water loss.. The ideal oil for your keto lifestyle is one that has the following qualities: When we look at oils from this perspective, extra virgin olive oil emerges as the best option in all three categories. It is crucial that you only use 100% extra virgin olive oil and look for the freshest product possible since the oil tends to become rancid 12-14 months after pressing. However, this doesn’t mean that everything in the cooking oil aisle can be considered as a good “keto oil” for your low-carb lifestyle. The ketogenic diet is a low-carb, moderate protein, high-fat nutrition protocol. Spread sunflower butter over keto crackers or use almond butter as a dip for low-carb vegetables. In contrast, saturated and monounsaturated fats are much more stable. In fact, adding too much pure fat/oil your meals is a common culprit of weight loss stalls and impaired cholesterol levels. In general, there are only two types of coconut oil worth using for keto: refined and unrefined (unrefined includes “virgin” and “extra-virgin” products as well). Imparts are rich, buttery flavor to your keto recipe. Though fat makes up the majority of the calories on a ketogenic diet, not all sources of fat are good for your health — even if they fit into the macronutrient distribution of your diet plan. Adds a particular flavor to food that may not be ideal for certain dishes and desserts. Here are 14 healthy sources of fat to enjoy on the keto diet. A similar pattern emerged for canola oil as well. You can also use your favorite canned fish mixed with mayonnaise, herbs, and spices to stuff lettuce wraps, avocado, or celery sticks. Healthline Media does not provide medical advice, diagnosis, or treatment. Has a slightly nutty and buttery flavor, making it great for salads dressings, sauces, keto desserts, and drizzling on your meals. Though polyunsaturated fats are a healthy part of the keto diet, you will get more than enough when you consume minimally-processed keto foods. Though it was long considered a menace to heart health, current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk (22). The perfect base for making keto chocolate and fat bombs. Therefore, keep your intake of fried foods to a minimum to support your health while following a ketogenic diet. Next time you make bacon, put those delicious slices of heaven in the oven as it is preheating. According to studies on olive oil, these are the brands that failed to meet high-quality extra virgin olive oil standards: Bertolli, Carapelli, Colavita, Star, Pompeian, Filippo Berio, Mazzola, Mezzetta, Newman’s Own, and Safeway. Still, according to the current regulation of the Food and Drug Administration (FDA), trans-fat-containing products manufactured before June 18, 2018 may be distributed until January 2020, or 2021 in some cases (27). You can also mix in herbs and spices to make a flavorful veggie dip. When we consider the fact that olive oil, avocado oil, and coconut oil all contain more than 80% of these fats (and less than 20% of polyunsaturated fats), it’s not surprising that these oils held up strong to heat exposure. Along with that, there are several other great keto oils worth using as well. If you are on a low-carb diet, eating natural fat is a very good way to get the calories you need. A day on the plant-based ketogenic diet can vary, but typically, its broken down into 5% allocated to carbohydrates, 30% allocated to protein and 65% or more allocated to fat. For an island-style flavor, try sautéed cauliflower rice in coconut oil and fresh lime juice. A 5.3-ounce (150-gram) serving provides approximately 6 grams of fat, 13 grams of protein, and 6 grams of carbs, as well as 15% of the DV for calcium (16). Some research indicates that organic butter from grass-fed cows may have a slightly more favorable composition of fats than butter from conventionally raised cows, but whichever you choose, make sure it’s of high quality (24). Not suitable for keto desserts and sweets. It is often used for high-temperature cooking methods like frying and roasting. 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