Inflammatory vegetable oils, margarine, hydrogenated and partially hydrogenated oils, other trans fats, and transesterified fats are detrimental to your health. This article describes the healthiest fats and oils that are great for a ketogenic diet.
Replacing vegetable oil with keto
Butter and ghee
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I use ghee for most of my meals. It tastes the same as butter, but with a higher smoke point (that is, does not fade).
Yes, you can still use butter, but add it to your dishes at the end of the cooking time, or use it to make greasy bombs.
Olive oil
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Like avocados and macadamia nuts, olive oil is a fantastic source of monounsaturated fatty acids that have a positive effect on heart health.
Oils high in these acids are best for cold use or after cooking. Always choose the highest quality olive oil.
Coconut oil and MCT
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Coconut oil is high in saturated fat and medium chain triglycerides (MCT) and is suitable for both cooking and cold use.
Saturated fats are most stable when heated, have a long shelf life and a high smoke point. Use them for most of your meals.
Unlike coconut oil, pure MCT oil is always liquid and does not solidify even in the freezer. This is why it is perfect for keto cocktails and keto ice cream.
Lard, animal and goose fat
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Other healthy options high in saturated fat are lard and lard, beef and duck fat, poultry lard, and goose fat. They are all heat resistant and ideal for cooking.
Note: When choosing lard, always go for one made from open-air pigs.
What kind of oil do you use on keto?
What type of oil / fat do you most often use in your keto recipes? You have 3 options for an answer)
