On a low-carb diet? You’re not wrong to ask this question, considering that many products have hidden sugars. But, with fats and oils, you don’t have to worry at all. Fats and oils consist mainly of lipids (fat) and may occasionally include cholesterol; Carbohydrates, sugar, fiber, and protein are nowhere to be found except in rare instances and in small quantities.
For example, if we look at our list of over 40 different fats and oils and select a random sample of five oils, here are the carbs in each:
- Avocado oil 0g
- Coconut oil 0 g
- Olive oil 0 g
- Vegetable oil 0g
- Soybean oil 0 g
Is Cooking Oil Considered A Protein, Fat or Carbohydrate?
Protein, fat and carbohydrates are what we call macronutrients. Macro, because the body usually requires larger amounts of them than other nutrients. Cooking fats and oils are all considered fats.
For the oils we listed above, per 15mL tablespoon, you can expect almost 100% of that to be pure fat.
Values are per tablespoon serving (15mL)
- Avocado oil 14g
- Coconut oil 14 g
- Olive oil 14 g
- Vegetable oil 13.6g
- Soybean oil. 13.6 g
Cooking Oils: Why No Carbohydrate?
So why do they not contain any carbs? Aside from fat itself not having much carbohydrate in it at all, the extraction process then eliminates any trace amounts.
The extraction methods for obtaining fats/oils vary based on their source. Plant-based oils are obtained through pressing, while animal fats are rendered. Pressing involves using physical force to extract oil from plants. Of all the pressing methods, cold pressing is widely considered the best for processing cooking oils, as it preserves the nutritional value of the oil without the need for any chemicals.
Animal fats are commonly derived from animal tissues and usually undergo rendering. Rendering involves heating the fats to separate the fatty acids and glycerol molecules. Sounds gross when you really think about it.
What Oils To Avoid If You Are On A Low-Carb Diet
So, does that mean you can eat any and all kinds of fats and oils on a low-carb diet? That depends on what kind of low-carb diet you are on. For example, some refined, industrial seed oils, such as vegetable, soybean, and canola oil, are discouraged on the keto diet.
Unlike the readily extracted oils from fatty foods like coconuts, avocado, and olives, these oils are highly processed as the seeds themselves do not have a high-fat content, to begin with, and the fat usually needs to be extracted using a chemical solvent.
Unfortunately, foods that go through more processing may harm your health, promoting weight gain and chronic illnesses.
If you are low-carb and also on a paleo diet, then no refined oils are allowed, and the fats and oils you can have are limited. On the paleo diet, you cannot have:
– Canola oil
– Refined coconut oil (unrefined is okay!)
– Corn oil
– Cottonseed oil
– Grapeseed oil
– Margarine
– Olive pomace oil
– Olive oil, refined
– Peanut oil
– Rice bran oil
– Safflower oil
– Shortening
– Soybean oil
– Sunflower oil
– Vegetable oil
– Butter
FAQ
No, there is no oil high in carbs, and most contain no traces of carbohydrates whatsoever.
Eating more than 50 grams of carbohydrates may throw you out of ketosis if you are on the keto diet.
Diets that avoid carbs usually have the primary goal of weight loss. Carbohydrates are a readily available energy source to the body, and eating less of them triggers your body to go into ketosis, which means your body will start breaking down fat to use as energy without carbohydrates. Low-carb diets also aim to reduce blood sugar spikes and insulin resistance and increase satiety (the feeling of being full) after meals.
Carbohydrates are essentially sugar molecules and are one of the three macronutrients. They provide energy to fuel your body, especially when you exercise. The most common sources of carbohydrates include breads, grains, fruits, vegetables and legumes.
Carbs are a macronutrient, and they are vital for human health, so yes. In the modern diet, we likely eat way too many of them and from poor sources, so rather than eliminating them, focus on getting them from sources such as whole grains, legumes and high-fiber fruit and vegetables.
Carbs can act as a thickening agent and add sweetness and texture to foods. They are used in baking, thickening sauces, making doughs and batters, and creating cakes, puddings and other desserts. Carbs can also be used to create crunchy textures by deep-frying or coating with breadcrumbs. Super versatile!
