Fitness Info

Keto Chow Products & Info

Keto Kitchen Tips

Other Diets (GF, Carnivore, etc.)

Recipe Roundups


<p>When you’re on a ketogenic diet, fats are your best friends—they provide the energy you need while keeping you in that fat-burning state, and are crucial for satiety as well. Choosing the right fats can make all the difference in how you feel and how successful you are on keto. Let’s talk about which ones are best, and which fats you may want to avoid.</p>



<h2 class="wp-block-heading">The Champions:</h2>



<h3 class="wp-block-heading">1. Avocado Oil</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img fetchpriority="high" decoding="async" width="2000" height="1333" src="https://wp.ketochow.xyz/wp-content/uploads/2023/06/art-rachen-QNJCo4B7SHQ-unsplash-scaled.jpg" alt="avocado in jar" class="wp-image-81085" srcset="https://wp.ketochow.xyz/wp-content/uploads/2023/06/art-rachen-QNJCo4B7SHQ-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2023/06/art-rachen-QNJCo4B7SHQ-unsplash-1536x1024.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>This is a keto MVP. It&#8217;s rich in monounsaturated fats, which are heart-healthy and great for maintaining stable blood sugar levels. Plus, it’s perfect for cooking due to its high smoke point.</p>



<h3 class="wp-block-heading">2. Coconut Oil</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" width="2000" height="1333" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/tijana-drndarski-TaCNAGSC9g4-unsplash-scaled.jpg" alt="coconut oil" class="wp-image-84610" srcset="https://wp.ketochow.xyz/wp-content/uploads/2024/05/tijana-drndarski-TaCNAGSC9g4-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2024/05/tijana-drndarski-TaCNAGSC9g4-unsplash-1536x1024.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>Another winner! It’s packed with medium-chain triglycerides (MCTs), which are quickly converted into energy by your body—ideal for keto. Plus, it adds a delicious tropical flavor to your meals.</p>



<h3 class="wp-block-heading">3. Olive Oil</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" width="2000" height="1333" src="https://wp.ketochow.xyz/wp-content/uploads/2023/06/dimitri-karastelev-57ZxBOMkT5E-unsplash-1-scaled.jpg" alt="olive oil" class="wp-image-81084" srcset="https://wp.ketochow.xyz/wp-content/uploads/2023/06/dimitri-karastelev-57ZxBOMkT5E-unsplash-1-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2023/06/dimitri-karastelev-57ZxBOMkT5E-unsplash-1-1536x1024.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>This pantry staple is not only tasty but also loaded with antioxidants and healthy monounsaturated fats. Drizzle it over salads or use it for light cooking to reap its benefits.</p>



<h3 class="wp-block-heading">4. Butter</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img loading="lazy" decoding="async" width="2000" height="1333" src="https://wp.ketochow.xyz/wp-content/uploads/2023/03/sorin-gheorghita-094mP_CBdpM-unsplash-2-scaled.jpg" alt="butter" class="wp-image-79245" srcset="https://wp.ketochow.xyz/wp-content/uploads/2023/03/sorin-gheorghita-094mP_CBdpM-unsplash-2-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2023/03/sorin-gheorghita-094mP_CBdpM-unsplash-2-1536x1024.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>Butter lovers rejoice! Butter is a great all-rounder that adds phenomenal flavor, and is also highly affordable and accessible.</p>



<h3 class="wp-block-heading">5. Peanut Oil</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img loading="lazy" decoding="async" width="2000" height="1333" src="https://wp.ketochow.xyz/wp-content/uploads/2022/08/tom-hermans-ZPfd3ZobOc0-unsplash-scaled.jpg" alt="peanuts" class="wp-image-72007" srcset="https://wp.ketochow.xyz/wp-content/uploads/2022/08/tom-hermans-ZPfd3ZobOc0-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2022/08/tom-hermans-ZPfd3ZobOc0-unsplash-scaled-300x200.jpg 300w, https://wp.ketochow.xyz/wp-content/uploads/2022/08/tom-hermans-ZPfd3ZobOc0-unsplash-scaled-1024x682.jpg 1024w, https://wp.ketochow.xyz/wp-content/uploads/2022/08/tom-hermans-ZPfd3ZobOc0-unsplash-scaled-1536x1024.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>Don&#8217;t overlook this gem! Peanut oil is great for high-heat cooking and adds a subtle nutty flavor to your dishes. It&#8217;s rich in monounsaturated fats and vitamin E, making it a fantastic choice for keto-friendly frying or stir-frying.</p>



<h2 class="wp-block-heading">The Not-So-Ideal Fats:</h2>



<h3 class="wp-block-heading">1. Vegetable Oils (like Soybean or Canola)</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img loading="lazy" decoding="async" width="1280" height="853" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/oil-3112195_1280.jpg" alt="vegetable oil" class="wp-image-84678"/></figure></div>


<p>These oils are often heavily processed and high in inflammatory omega-6 fats. They can disrupt your omega-3 to omega-6 balance, which is crucial for overall health.</p>



<h3 class="wp-block-heading">2. Margarine</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img loading="lazy" decoding="async" width="1280" height="854" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/butter-596296_1280.jpg" alt="margarine on bread" class="wp-image-84679"/></figure></div>


<p>Steer clear of margarine—it’s typically full of trans fats, which are linked to heart disease and inflammation. Stick to real butter instead.</p>



<h3 class="wp-block-heading">3. Hydrogenated Oils</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img loading="lazy" decoding="async" width="2000" height="1250" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/shardar-tarikul-islam-VN8XVqc7ZSE-unsplash-scaled.jpg" alt="fried chicken" class="wp-image-84680" srcset="https://wp.ketochow.xyz/wp-content/uploads/2024/05/shardar-tarikul-islam-VN8XVqc7ZSE-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2024/05/shardar-tarikul-islam-VN8XVqc7ZSE-unsplash-1536x960.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>These oils are found in many packaged, fried, and baked foods. They&#8217;re are a big no-no for keto. They’re loaded with trans fats and can wreak havoc on your health.</p>



<h2 class="wp-block-heading">In Conclusion</h2>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img loading="lazy" decoding="async" width="2000" height="1333" src="https://wp.ketochow.xyz/wp-content/uploads/2021/12/jason-briscoe-7MAjXGUmaPw-unsplash-scaled.jpg" alt="woman cooking" class="wp-image-62763" srcset="https://wp.ketochow.xyz/wp-content/uploads/2021/12/jason-briscoe-7MAjXGUmaPw-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2021/12/jason-briscoe-7MAjXGUmaPw-unsplash-scaled-300x200.jpg 300w, https://wp.ketochow.xyz/wp-content/uploads/2021/12/jason-briscoe-7MAjXGUmaPw-unsplash-scaled-1024x682.jpg 1024w, https://wp.ketochow.xyz/wp-content/uploads/2021/12/jason-briscoe-7MAjXGUmaPw-unsplash-scaled-1536x1024.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>Experiment with different fats to keep your meals exciting and satisfying. Whether you’re whipping up a creamy keto smoothie with avocado oil or spreading natural peanut butter on a slice of keto bread, there are endless ways to enjoy healthy fats on this journey.</p>



<h2 class="wp-block-heading">Looking for a low-carb meal?</h2>


<div class="wp-block-image">
<figure class="aligncenter size-full"><a href="https://ketochow.xyz/collections/keto-chow"><img loading="lazy" decoding="async" width="1600" height="2000" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/spencer-davis-QdU9lnBB5RQ-unsplash-scaled.jpg" alt="woman holding milkshakes" class="wp-image-84681" srcset="https://wp.ketochow.xyz/wp-content/uploads/2024/05/spencer-davis-QdU9lnBB5RQ-unsplash-scaled.jpg 1600w, https://wp.ketochow.xyz/wp-content/uploads/2024/05/spencer-davis-QdU9lnBB5RQ-unsplash-1229x1536.jpg 1229w" sizes="(max-width: 1600px) 100vw, 1600px" /></a></figure></div>


<p>Then check out <a href="https://ketochow.xyz/collections/keto-chow">Keto Chow</a>! Keto Chow is a keto shake mix with 1/3 of your daily recommended nutrients, including protein, vitamins, minerals, electrolytes, and more. Make a shake in seconds! Choose from over 25 delicious flavors.</p>



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The Best Healthy Fats for Keto to Keep You In Ketosis

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