Keto is well known for embracing dietary fat—but when you’re standing in the grocery store looking at a wall of different kinds of oil, does it matter which you choose?

Let’s look at some common oils that ketonians tend to prefer…and some that you may want to avoid so that you’re a little more prepared next time you add “oil” to your grocery list.

1. Coconut Oil

Coconut oil is popular among the keto crowd due to its high content of medium-chain triglycerides (MCTs)–more on that below. These MCTs are quickly metabolized by the body, converted into ketones, and used as a readily available energy source.

Coconut oil also has a high smoke point, making it suitable for various cooking methods such as sautéing, stir-frying, and baking. Its subtle flavor adds a delightful tropical twist to your dishes.

2. MCT Oil

MCT oil, derived from coconut or palm kernel oil, is a concentrated source of medium-chain triglycerides. These healthy fats are quickly converted into ketones, providing a readily available energy source for those following a keto diet.

MCT oil is often added to beverages, such as coffee or smoothies, to increase fat intake and support ketosis. However, it is important to start with only a small amount per day and increase slowly. (Otherwise, you’ll likely find yourself dealing with what the keto community calls “disaster pants”!)

3. Olive Oil

Olive oil, a staple in Mediterranean cuisine, is rich in monounsaturated fats, which are beneficial for heart health. It contains antioxidants and anti-inflammatory compounds that offer numerous health benefits. Extra virgin olive oil is the least processed and retains the highest amount of nutrients.

It is ideal for salad dressings, marinades, and low-heat cooking. For higher-temperature cooking, opt for refined olive oil with a higher smoke point. It has a relatively strong taste, which should be considered when choosing this oil.

4. Avocado Oil

Avocado oil, derived from the fruit of the avocado tree, is an excellent choice for a keto diet. It contains a high concentration of monounsaturated fats, similar to olive oil, which support heart health. Avocado oil also provides essential nutrients such as vitamin E and antioxidants.

With a mild flavor, it is perfect for salad dressings, dips, and sauces. It has a high smoke point, making it suitable for all cooking methods, including frying and grilling.

5. Ghee

Ghee is clarified butter—meaning the milk solids and water have been removed, leaving only the fat from the butter. This makes it an excellent choice for those on keto who want a rich, nutty flavor in their dishes. It has a high smoke point and is generally well-tolerated by individuals who are lactose intolerant since the milk solids have been removed during the clarification process.

Ghee contains saturated fats and is a source of vitamins A, D, E, and K2. It can be used for cooking, sautéing, and roasting.

Oils to avoid

What about the oils that are not so great? Here are some oils that many people on keto choose to avoid.

1. Vegetable Oils

Vegetable oils such as soybean oil, corn oil, sunflower oil, and canola oil are commonly found in processed and packaged foods. However, these oils are typically high in omega-6 fatty acids and low in omega-3 fatty acids. This imbalance of fatty acids can promote inflammation, which is why many people on keto prefer to avoid these kinds of oils.

2. Seed Oils

Similar to vegetable oils, seed oils like cottonseed oil and grapeseed oil have a high omega-6 fatty acid content and low omega-3 fatty acid content, potentially leading to the same problem of inflammation.

It’s also worth noting that vegetable and seed oils are generally more heavily processed than oils like olive or coconut, and may rely on chemical extraction and other refining, which impact what nutrients may remain in the oil.

Conclusion

While keto’s focus is primarily on reducing carb intake so that your body can enter a state of ketosis, it’s important to be aware that not every low carb food will keep you feeling your best.

So while vegetable and seed oils may not kick you out of ketosis, you may find you feel better when you avoid them. And when choosing an oil, you may also want to consider smoke point, taste, and personal preference to pick the kind of oil that will be best for you.

Not looking to cook?

Then check out Keto Chow! Keto Chow is a meal shake with 1/3 of your daily recommended nutrients. And the best part: it only takes seconds to make! Choose from over 30 flavors.

TRY KETO CHOW

Navigating the Oil Aisle: The Best 5 Keto Cooking Oils

Recommended For You