Best Keto-Friendly Oils for Cooking

We knew now that a ketogenic diet requires you a certain percentage of fat calories to take. If you are committed in your keto diet, you might want to also change your regular cooking oil to a keto friendly cooking oil.

keto friendly oils

We know now that a ketogenic diet requires you a certain percentage of fat calories to take. If you are committed to your keto diet, you might want to also change your regular cooking oil to keto-friendly cooking oil. Not all oils will complement your keto diet. This is because there are certain percentages of calories of fat, protein, and carbohydrates that you should follow. Some cooking oils are rich in carbohydrates. You do not want that. You might ruin your body’s state of ketosis.

Keto-Friendly Oils

Cooking oils can be classified depending on the percentage of fatty acid, monounsaturated, and polyunsaturated fatty acids. Percentages of those are the determiners whether a cooking oil will be keto-friendly or not. Given the circumstances, it is always safe to purchase cooking oils that are “extra” virgin and unrefined. Unrefined usually means that oil is not highly processed.

There are a lot of varieties of cooking oil in the market. As a keto dieter, you have to be conscious of your selection. Do not just grab any cooking oil, you have to know what cooking oils would complement your diet. Here is a list of cooking oils that you can buy in the market that would complement your keto diet.

Coconut Oil

Coconut oil is popular amongst keto dieters. It is such a keto-friendly oil that is it used as a treatment for keto-flu symptoms. Coconut oil is also good for the digestive system because it increases your metabolic rate. If you are someone that adheres to an active lifestyle and is always on the go, you can turn to coconut oil to amp you up. It has a lauric acid property that is acting as an antibacterial and antifungal property. Coconut oil has such a long shelf life if you compare it with other cooking oils. Coconut oil is best used for seafood and baked dishes. To get the best results of coconut oil, cook your dish within low fire mode.

Olive Oil

When we think about olive oil, we immediately associate it with “healthy”. Well, olive oil is really healthy it even complements your keto diet. It is such popular cooking for keto and non-keto dieters alike because of its astonishing loaded benefits. Like the coconut oil, olive oil is also anti-inflammatory. Plus, it also has antioxidant properties that are a good fighter of free radicals in our bodies. Olive oil is also good for our cardiovascular system because it helps in the prevention of atherosclerotic plaques and blockages. Olive has become a popular staple cooking oil because of its revered polyphenol property. If you will notice, olive oil is always served cold and drizzled in different salads. It is served cold because breaking it down by heat, will diminish its natural antioxidants and anti-inflammatory benefits.

Extra Virgin Olive Oil (EVOO)

Like olive oil, EVOO is also packed with antioxidants that are good or fighting off free radicals in our bodies. The processing system of EVOO is lowered toa minimal scale thus, retaining some of the nutrients it naturally has. The minimal processing makes EVOO your good candidate if you are a keto dieter. EVOO is a versatile oil and blends well with almost any dishes (meat, vegetables, dips, dressings, salads, seafood).


Butter is not a literal oil but you can extract one from it. It is almost everybody’s favorite. you can’t go wrong with butter. Wipe in in your toast, use it to saute your asparagus, and so on and so forth. It gives such a buttery smell in your kitchen. You yourself will swoon to its taste and aroma. Aside from its tasty character, it is also rich in vitamins A, D, and E. Butter has a version specifically designed for keto dieters and they call it grass-fed butter.

Avocado Oil

Avocado has high amounts of monounsaturated fats and antioxidants in it. Its monounsaturated fats are a good source of healthy fat for your keto diet needs. Unlike olive oil and coconut oil, you expose avocado at a higher temperature.


When you try separating your butter’s fat liquids, you get milk solids that you call as ghee. Ghee works best in high temperatures. You can use it for sauteing, baking, frying, and so on and so forth. In addition to that, it has a long shelf life even without refrigerating it. Needless to say, you can still refrigerate it so you can add up its shelf life.

Grapeseed Oil

Grapeseed is a good catch if you are looking for cooking oil that is polyunsaturated in nature. It is such a versatile cooking oil because it has a light taste that you can almost pair with a dish that you can think of. It has also had a high omega- 3 content which makes it a good source of fatty acids for your keto diet plan. However, use it in moderation because it might cause or worsen inflammation. It does not fare well with inflammation because of its high omega- 3 content.

The Takeaway

Your keto diet plan might post a tricky selection for you when it comes to food. Given the circumstances, you really have to be picky when it comes to food because keto is not a laughing idea. The idea of keto is to maintain your body in a ketosis state. You yourself will have to watch with your diet because it might stall the process and may post dangerous threats to your health. You have to make sure that you avoid processed fat even in your cooking oil. The list above gives you a good selection of cooking oil that has no or has little-processed fat on it.

Regardless if you are a keto dieter or a non-keto dieter, you should still find the best option for you out there. This list is not only for keto dieters but for a community that is conscious of what they digest in their bodies. Try to give an effort in your selection. These efforts will reap health benefits in the long run.

keto friendly oils

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