On keto, the brain doesn’t need dietary carbs. Since a higher proportion of your total calories will originate from fat when on a keto diet, it’s even more important to choose wisely. One of the main benefits of grapeseed oil is that it can be used for high temperature cooking with a smoke point of 420˚F. Reducing inflammation happens to be one of the main reasons for following a ketogenic diet because it is a risk factor for obesity. You can also use fish oil to boost exercise recovery and muscle growth. J Epidemiol. Other good fat sources are high oleic safflower and sunflower oils, plus lard (which is typically half monounsaturated) and canola oil. A high-quality oil will need to be kept away from light and heat to keep it from turning rancid. Some oils are VERY easily prone to going rancid. Low-quality ingredients can hurt your diet, instead of aid it, as your oil may contain fillers or rancid product. For this reason, you will want to choose a bottle of oil that is in a tin, or dark glass, which keeps out light. However, grapeseed oil is not the healthiest cooking oil for a keto diet. 2012 September 11th. Nutrition Research Reviews. Different oils are better for different types of cooking and ingestion. Stick to oils from high-fat, healthy sources. Medium-Chain Triglycerides (MCT), or medium-chain fatty acids, are a class of saturated fat that contains fatty acids. Check out the 10 Benefits of Using MCT Oil to continue your Keto Journey! The older ‘high linoleic’ versions of safflower and sunflower oil are 65-75% omega-6, so if even one third of your daily energy needs (say about 600 out of 1800 Calories) came from one of these oils, that 600 kcal would contain 8 teaspoons of omega-6 fat. These include: Avocado, grapeseed, hazelnut, truffle, and walnut oils. As the name suggests, medium-chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. These MCTs travel straight to the liver upon digestion, and are more quickly turned into ketones. We will also look at which oils to avoid on the Keto Diet, and discover why MCT oils are a MUST! The following are three healthy high temperature cooking oils that are best for the keto diet, followed by two popular options that are not so healthy. However, feel free to continue to add butter to your keto coffee in the morning or in baking! If you have the five oils listed above, you are off to a good start. When you gently heat butter, you cause the milk solids to separate from the fat liquids. It's way cheaper than in stores. The smoke point is the temperature at which a cooking oil begins to break down and degrade. Your email address will not be published. It can be INCREDIBLY easy to become overwhelmed when shopping for oils. Given its low smoke point, it’s best used in recipes that require a low simmer like some vegetables, or as a base for homemade keto salad dressings. Our team wants to hear from you. Yes, MCT oil is beneficial even if you're not on a keto diet. However, developing a healthy keto diet isn’t as simple as cutting carbs and replacing those calories with fat. Also, you will want to make sure that your oils are using only the highest quality ingredients. All Rights Reserved. This causes the oil to be come carcinogenic, release free radicals, and trigger inflammation in the body. This low smoke point is because it has a high water content and contains a small amount of lactose and proteins. Once your oil turns rancid, it releases free radicals, which are very unhealthy for you and your body. But in recent years, as more studies cast doubt on the connection between saturated fat and heart disease, coconut oil is emerging as a super oil, especially for those on a ketogenic diet. Copyright © 2019 KetoDomain.com, All rights Reserved. Too much omega-6 in particular is not well-tolerated by our digestive tract. In addition, if a label says expeller-pressed or cold-pressed then these are preferred - the other option is through chemical extraction which is not healthy. Sign-up with Keto Domain and get our ketogenic diet e-book for FREE! Oils with a low smoke point should be used for, at most, to simmer sauces and vegetables.

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