Top 7 Keto-Friendly Oils

Keeping your fat intake high while on a ketogenic diet has its challenges. 

It can be difficult to find fats that aren’t inflammatory. 

But luckily, there are some oils that you can use when following this diet. 

When looking for oils, try to choose those that are lower in inflammatory omega-6 fats like fatty acids or poly-unsaturated fats. 

These oils also should not contain any genetically modified organisms (GMOs.)

In this article I’ll discuss some great oils for the keto diet so you know which ones to choose.

1.) Coconut Oil

Coconut oil is rich in healthy fats, like MCT oil, and a good choice to add to your keto diet. This oil has a high smoke point and a rich, nutty & sweet flavor. Coconut oil is also one of the few oils that doesn’t burn quickly.

That makes it a good choice to use for cooking at high heat.

It can be used in baking and may be helpful in controlling blood sugar levels.

Coconut oil also contains lauric acid, a type of fatty acid that can help break down fat in the body to be used as fuel.

2.) MCT Oil

MCT stands for medium chain triglycerides, which are a type of saturated fatty acid. MCTs are metabolized differently in the body compared to other types of fatty acids. They go directly to the liver, where they’re turned into energy instead of being stored in the body as fat. 

MCT oil is mostly composed of C8 and C10 fatty acids. 

These are medium-chain fatty acids, which are metabolized differently in the body compared to other types of fatty acids. 

They go directly to the liver, where they’re turned into energy instead of being stored in the body as fat. 

Coconut oil is about 12% MCTs and avocado oil has about 10% MCTs.

But, you can also find MCT oil by itself.

3.) Ghee

Ghee is a type of clarified butter that’s also a good choice for keto. It has a higher level of fat compared to other dairy products and is used in many cultures around the world. Ghee contains a high amount of saturated fats and very little amounts of carbs or protein compared to butter. 

Ghee can be used for cooking high-heat foods like keto fried chicken and baking keto bread.

4.) Butter

Butter is a good choice for keto because it’s high in fat, low in carbs, and has no protein. However, you should be careful to choose high-quality butter to avoid any added ingredients or sugars. 

Many brands of butter are cultured, which means they’re fermented to produce lactic acid and lower the amount of lactose. 

Cultured butter, which is the most common type of butter, is better than regular butter for those on a ketogenic diet. 

Gourmet butter can also be used on the keto diet. 

Look for brands that only say “cream” on the label, as many gourmet butters also have milk solids added to thin out the actual fat content (which is what we actually need on keto.)

5.) Beef Tallow

Beef tallow is a fat from the fat on the inside of a cow’s stomach. It’s a good choice for keto because it’s high in saturated fats and low in protein and carbs. However, be careful to select beef tallow that’s 100% pure. 

Many brands also add salt to enhance the flavor and make it more appealing to consumers. 

You can use beef tallow in cooking or baking like you would use butter.

But, just remember that it has a meaty, savory taste like bacon grease.

6.) Olive Oil

Olive oil is a good choice for the keto diet because it has a low level of saturated fat and plenty of monounsaturated fats. You can use it in high-heat cooking or drizzle it on top of your food. 

Olive oil is best used as a finishing oil, meaning you instead of cooking with it, you can just pour it on your salads, veggies, or meats. 

Heat can damage the healthy benefits of olive oil, so try not to go too hot when you cook with olive oil.

7.) Sesame Oil

Sesame oil is a rich source of monounsaturated fats. It’s also high in antioxidants, which can help your body fight off infections. Sesame oil is great for stir-fries or drizzling on top of steamed vegetables. 

It may be more expensive than other oils, but it’s worth it. 

Sesame oil is high in vitamin E and can last up to two years in your pantry when stored properly.

Conclusion

The keto diet is a high-fat, moderate protein, and low-carb diet. However, you need to choose good fats to help you stay in ketosis. The best fats for the keto diet are MCT oil, coconut oil, ghee, beef tallow, butter, and olive oil. These oils are high in fat and offer a wide range of health benefits.

If you want to learn how I lost over 40 pounds with keto, you can read my article here where I discuss everything I did on keto & how you can lose weight with keto & intermittent fasting too.