When selecting oils for the ketogenic diet, it is best to choose those made from naturally fatty foods. These naturally high-fat foods require less processing to extract the oil. Therefore, I favor oils derived from avocados, olives, and coconuts. For cooking purposes, the recommended oils are extra virgin olive, avocado, almond, walnut, and coconut oil. Animal fats like butter, ghee, lard, and tallow are also great [...]
What Are the Worst Cooking Oils and Fats for Keto?
A keto diet emphasizes a high consumption of fats and proteins with minimal carbohydrates. Most oils are considered technically keto, but some are definitely discouraged on the diet. When choosing fats for a ketogenic diet, avoiding unhealthy options like processed vegetable oils is advisable. Industrial seed oils such as soybean and corn oils are highly processed and can be inflammatory. Unlike naturally fatty foods like [...]
Which Cooking Oils Have the Highest Glycemic Indexes?
The glycemic index (GI) determines how fast food increases blood sugar levels, using a scale from 0 to 100. High GI foods quickly break down and absorb, leading to a rapid blood sugar surge. Low GI foods are digested and absorbed more slowly, resulting in a gradual rise in blood sugar levels. Foods are then classified as low GI (1 to 55), medium GI (56 to 69), or high GI (70 and higher). Foods high in fiber, protein, [...]
Which Cooking Oils Have the Least Fiber?
When it comes to managing digestive health, we know that fiber is important. But, there are times when limiting our fiber intake could be necessary. For instance, if you are recovering from diarrhea, adopting a low-fiber diet (also called a low-residue diet) can help reduce the quantity of undigested food passing through your bowels, resulting in a smaller amount of stool. In specific scenarios, such as post-surgery or during [...]
Are there Any High-Fiber Cooking Oils Or Fats?
Cooking fats and oils are not high in fiber at all. In fact, none of them contain any fiber, not even avocado and coconut oil, which are both made from high-fiber fruits! However, oil still may play a role in digestive health. Let’s look a little more at fiber, why it isn’t in fat, and what you can do instead to increase fiber in your diet. What Is Fiber Exactly? Dietary fiber is basically the indigestible parts [...]
Which Cooking Oils Are Lowest in Calories?
Most cooking oils sit between 100 and 130 calories per tablespoon, and some pretty popular ones are on the lower end of that spectrum. Our list of over 40 different fats and oils has the lowest calorie ones listed at: All of the values are per 15mL tablespoon, which is one of the most common measurements for cooking oils (you usually don’t need a lot unless you are deep frying). If you're looking for even lower-calorie [...]
