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Get the kick start you need to follow a Keto, low-carb approach to eating and life.
The ketogenic (keto) diet focuses on low-carb, high-fat foods, helping your body switch from burning glucose to burning fat for energy. A major part of this diet involves choosing the right fats—and that includes your cooking oils. However, not all oils are created equal, and some may not be as healthy as they seem.
In this blog post, we’ll explore some of the best oils for a keto lifestyle, based on their fat content and health benefits, as well as a few oils you might want to limit or avoid.
Why It’s Great for Keto: Coconut oil is a favorite in the keto community because it contains medium-chain triglycerides (MCTs), which are quickly absorbed and used for energy. MCTs are thought to support ketone production, making this oil ideal for a keto diet.
Best Uses: It has a high smoke point, so it’s great for frying, sautéing, and baking.
Potential Benefits: Some studies suggest that MCTs may help increase fat burning and improve brain function, though more research is needed.
Why It’s Great for Keto: Rich in heart-healthy monounsaturated fats, extra virgin olive oil is a good source of healthy fat that can be used for low-heat cooking and salads. It’s a popular choice for its mild flavor and versatility.
Best Uses: Salad dressings, drizzling over cooked dishes, or low-heat cooking.
Potential Benefits: Olive oil contains antioxidants and has anti-inflammatory properties, which may contribute to better heart health.
Why It’s Great for Keto: Avocado oil is loaded with monounsaturated fats and has one of the highest smoke points among oils, making it ideal for high-heat cooking, like grilling or frying.
Best Uses: High-heat cooking, stir-frying, or as a salad dressing.
Potential Benefits: Avocado oil is also a great source of vitamins E and K, and some research suggests it may support heart health.
Why They’re Great for Keto: Both butter and ghee (clarified butter) are great sources of fat and flavor on keto. Ghee, in particular, is a better option for those sensitive to lactose. It also has a higher smoke point than regular butter, making it great for cooking.
Best Uses: Sautéing, frying, or adding to your favorite keto recipes.
Potential Benefits: Butter and ghee are rich in fat-soluble vitamins like A, D, E, and K, which can support overall health.
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Why It’s Great for Keto: MCT oil is a purified form of coconut oil that contains concentrated medium-chain triglycerides. It’s often added to coffee, smoothies, or taken on its own as a quick energy boost.
Best Uses: It’s not ideal for cooking but can be added to beverages or cold dishes.
Potential Benefits: Some studies suggest that MCT oil may enhance ketone production and offer a fast energy source.
Why It’s Great for Keto: Tallow is a rendered form of beef fat and is rich in saturated fats, making it a stable fat for high-heat cooking. It’s nutrient-dense and has been used traditionally for cooking for centuries.
Best Uses: Frying, roasting, and adding to savory dishes.
Potential Benefits: Tallow is a great source of healthy fats and has a higher smoke
Why It’s Great for Keto: Lard is another traditional cooking fat that’s high in monounsaturated fats (similar to olive oil) and some saturated fats. It has a fairly high smoke point and adds a rich flavor to dishes.
Best Uses: Frying, roasting, and baking.
Potential Benefits: Lard is nutrient-rich and provides a good mix of fats. It also helps add flavor to keto-friendly meals like roast vegetables or meats.
Why They’re Great for Keto: Beef drippings, or the fat rendered during the cooking of beef, are incredibly flavorful and high in saturated and monounsaturated fats. These drippings are great for keto as they are a natural byproduct of cooking meat and can be used in a variety of dishes.
Best Uses: Roasting, sautéing, or as a base for gravies and sauces.
Potential Benefits: Using beef drippings reduces waste by repurposing natural fats from meat and adds depth of flavor to your dishes while providing healthy fats for keto.
Why to Limit: While these oils are commonly used for cooking, they are high in omega-6 fatty acids. Some research suggests that an imbalance of omega-6 to omega-3 fatty acids may promote inflammation in the body, but this is still a debated topic in nutrition.
What to Use Instead: For a healthier option, you might want to consider using avocado or coconut oil for cooking.
Why to Limit: Canola oil is often heavily processed, and although it’s lower in saturated fats, it’s high in omega-6 fatty acids. Some experts recommend reducing processed oils in favour of more natural fats like olive or avocado oil, which have better fat profiles.
What to Use Instead: Opt for extra virgin olive oil or avocado oil for better fat quality.
Why to Avoid: Margarine is a highly processed product that can contain trans fats, which have been linked to heart disease. While many margarines no longer contain trans fats, they’re still often made from highly refined vegetable oils.
What to Use Instead: Butter or ghee are better alternatives for keto, providing natural fats without the high processing levels of margarine.
When choosing cooking oils on a keto diet, it’s important to consider both their fat composition and how they’re processed. Whole, minimally processed oils like coconut, olive, and avocado oil can offer health benefits while fitting into your high-fat, low-carb lifestyle. At the same time, it may be a good idea to limit highly processed oils and those with unfavorable fat profiles.
Remember, the key to success on a keto diet is balance and variety. While healthy fats are an essential part of the diet, it’s important to choose oils that support your overall health. Always listen to your body, and if you’re unsure about your dietary choices, consult a healthcare professional.
Whether you’re new to keto or have been following it for a while, cooking with the right oils can help you meet your health goals. Opt for oils that are rich in healthy fats, minimally processed, and suited to your cooking needs. By choosing wisely, you’ll keep your meals delicious and nourishing, all while staying on track with your keto journey.
Disclaimer: This blog is for informational purposes only and is not intended as medical advice. Always consult a healthcare professional before making significant changes to your diet.
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