It’s no secret that being on keto is all about chewing the fat. Up to 80 percent of your daily caloric intake should come from fat in order for your body to get into ketosis, which is the state in which you burn fat for your main source of energy (instead of carbohydrates). That being said, as we’ve preached over and over again, you should be choosing the sources of your fatty nutrients wisely.
Check out some of our recommendations for the best fats to cook with on keto to make sure the keto diet works for you:
Olive Oil
Though its caloric content can seem daunting, olive oil is an ideal heart-healthy and flavorful way to get that extra fat in. Great for light sautéing, making dressings and drizzling over cooked meats or vegetables as a finishing oil, one tablespoon offers 13.5 g of fat, only 2 g of which are saturated fat.
Avocado Oil
Like olive oil, avocado oil is rich in anti-inflammatory MUFAs, but the benefit of using avocado oil is that it stands up to high-heat cooking, which is the complete opposite of extra virgin olive oil. For instance, a good quality avocado oil has a smoke point of 500 degrees F. 1 tbsp of avocado oil has 124 calories, 14 g of fat, and 0 g of carbohydrates.
Hazelnut Oil
Strong in flavor and high in essential fatty acids to aid your keto, hazelnut oil is a delicious, richer alternative to olive oil. Roasted hazelnut oil is exceptionally flavorful and adds another layer of taste to any dish you incorporate it into. Use hazelnut oil in your keto-friendly baking endeavors (bonus points if you can figure out brownies!) as a healthy, fatty flavor substitute for walnuts and pine nuts in homemade pesto, or as a delicious marinade, salad dressing or sauce.
Walnut Oil
Extracted from walnuts, this keto-friendly cooking oil is full of omega-3 fatty acids as well as monosaturated fats and vitamins like manganese, niacin, potassium and zinc. With a rich, nutty flavor, walnut oil makes a delicious addition to low-heat, light cooking keto recipes like grilled meats or desserts.
Clarified Butter (Ghee)
Clarified butter, also known as ghee, is mostly found in South Asian dishes but has made a strong comeback with the health-conscious around the globe. Clarified butter is milk fat rendered after butter separates from the milk solids and water found in an average unsalted stick. What makes it most attractive is that it’s chockfull with healthy fat-soluble vitamins, like A, D, E, and K. It even has no traces of casein, which is one of the predominant proteins found in milk and lactose. This means that if you’re lactose-intolerant and on keto, clarified butter is your best bet for that buttery taste. Other benefits? It has been linked to aiding weight loss! So eat away!
Coconut Oil
Extracted from the fruit of coconut palm trees, coconut oil is a keto-friendly cooking oil with a similar consistency to butter. Its medium-chain triglycerides speed up the metabolism and induce ketosis in moderate doses. Coconut oil also has a relatively high smoke point, making it ideal for sautéing, frying, roasting, and baking keto foods as a substitute for butter. But you need to be careful, as coconut oil is high in saturated fats. While not necessarily terrible for you, especially on keto, having too many saturated fats daily can be problematic.
