It is important to consider the type of oil you use for keto cooking. All oils are not created equal, and you must consider this when creating a meal plan. Some oils are high in carbs or overly processed and should be avoided. This article will help you choose the best oil to cook with on a keto diet.
Coconut Oil
Coconut oil is a great source of saturated fats and is low in carbs, making it perfect for a keto diet. It’s been shown to reduce hunger cravings and boost energy. Cooking with coconut oil is also a great way to add medium-chain triglycerides to your diet.Consuming coconut oil as simple as putting a spoonful in your coffee or blending some into a shake. Cooking with coconut oil is easy too. Vegetables can be tossed in coconut oil and then roasted in the oven until lightly brown and crispy. Coconut oil can also be preheated in a pan and used to fry meats like steak and chicken.
Olive Oil
Olive oil is another great fatty oil that can be easily added to food. Like coconut oil, cooking with olive oil adds flavor to meals without adding any carbs. When purchasing olive oil you should avoid any bottles that say they have a “light” or “mild” flavor, as these oils are usually mixed with lower quality, carb filled oils.There are many meals you can try while cooking with olive oil. Tilapia and other fatty fish can be brushed with olive oil, wrapped and tin foil, and then baked in the oven for a quick source of fats and proteins. Olive oil can also be drizzled over salads and vegetables.
What Oils to Avoid
Some oils are heavily processed or have high rates of trans fats and bad cholesterol. These include:
- Vegetable oils
- Canola oils
- Margarine
- Sunflower oil
- Grapeseed oil
Tips for Cooking with Oil
Both coconut oil and olive oil have smoke points of around 350 degrees Fahrenheit, meaning that at this temperature the oil starts to burn and produce smoke. This can release unhealthy carcinogens into the food being cooked in the oil so it’s best to stay below an oil’s smoke point.While both Coconut and Olive oil are great additions to a keto diet, some foods are better off without them. When added to broths and soups, oil can sit on top of the liquid, giving an unpleasant texture. Keto friendly fruits like berries and avocados also don’t have much to gain flavor wise by an addition of oil.
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