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 coconuts, avocados, and olives, seed oils undergo an industrial refining process to extract their fat since the seeds themselves are not naturally high in fat.
For optimal results on a ketogenic diet, it is generally best to steer clear of oils with trans-fats and overly processed polyunsaturated fats. Partially or fully hydrogenated and refined oils high in polyunsaturated fats should be avoided, except for toasted sesame oil, which should only be used sparingly as a flavor enhancer.
Which Oils Are Banned on Keto?
There are no oils that are banned on the keto diet, but it is generally advised to avoid the following:
- Vegetable oil
- Soybean oil
- Safflower oil
- Canola oil
- Corn oil
- Cottonseed oil
- Grapeseed oil
- Margarines, plant-based spreads, and vegetable shortenings
Why Are Some Oils Discouraged on Keto?
Industrial seed oils undergo extensive refining as they do not naturally contain high-fat levels. Unfortunately, this refining process leads to highly processed oils. The increased processing of these oils may have negative health implications, contributing to weight gain and chronic illnesses like type 2 diabetes, heart disease, and certain cancers.
One of the primary concerns with industrial seed oils is their high content of polyunsaturated omega-6 fats. Without a proper balance of omega-3 fats from sources like salmon and flaxseeds, the consumption of these oils may result in inflammatory effects. These oils exhibit instability and readily break down when exposed to heat, releasing harmful compounds like acrylamide.
In contrast to polyunsaturated fats, saturated and monounsaturated fats offer greater stability. Olive oil, avocado oil, and coconut oil, which consist of more than 80% of these fats and less than 20% of polyunsaturated fats, are examples of oils that maintain their integrity when exposed to heat. Therefore, it is wise to prioritize oils with higher proportions of saturated and monounsaturated fats to ensure their stability during cooking.
What Oils Can I Have on Keto?
Thankfully, the list of oils you can have on the keto diet is lengthy! All of the following are allowed on the keto diet.
- Almond oil
- Apricot kernel oil
- Avocado oil
- Beef tallow
- Butter
- Cashew oil
- Chicken fat/schmaltz
- Coconut oil, Virgin/Unrefined
- Duck fat
- Flaxseed oil
- Ghee (clarified butter)
- Hazelnut oil
- Hemp oil/hemp seed oil
- Lard (Pork fat)
- Macadamia oil
- Olive Oil (Extra Virgin)
- Palm kernel oil
- Palm oil/Red palm oil
- Peanut oil
- Pecan oil
- Pistachio oil
- Pumpkin seed oil
- Rice bran oil
- Sesame oil
- Sunflower oil
- Walnut oil
- Wheat germ oil
What Else Should I Avoid on the Keto Diet, Aside from Carbs?
When we think of carbohydrates, what immediately springs to mind are things like bread and pasta and other starchy foods, but there are actually sneaky sugars in many things you may not expect! Some things to avoid on keto that you may not have thought of are:
Alcoholic Beverages: Alcoholic drinks, particularly beer and cocktails that mix spirits with sugary ingredients, are high in carbohydrates and low in nutritional value. These drinks should be avoided if you’re following a ketogenic diet.
Sweeteners like Honey and Syrups: Sweeteners like honey, agave syrup, or maple syrup are concentrated sugars. They offer little nutritional benefit and can dramatically increase your daily carb intake.
Fruit Juices: Though fruit juices contain more vitamins and minerals than honey and syrups, they are still high in natural sugars and lack dietary fiber. The absence of fiber, essential for healthy digestion, makes them less suitable for a keto diet.
Sugary Carbonated Drinks: Carbonated drinks like sodas are basically fizzy sugar water. They provide no nutritional benefits while contributing significantly to your daily carbohydrate count.
Condiments Laden with Sugar: Condiments like ketchup, barbecue sauce, and sweet chili sauce are often loaded with sugar and provide minimal nutrients or fiber, making them a poor choice for a keto diet.
Dried Fruits and Trail Mix: Drying fruits concentrates their sugar content into smaller servings, making them higher in carbs than their fresh counterparts.
Low-Fat Foods: Many foods marketed as low-fat often compensate for the lack of fat by increasing the sugar content, resulting in a higher carbohydrate count.
Sweetened Dairy Products: While natural yogurt and other dairy products can vary in their carb content, flavored or sweetened versions typically contain added sugars that increase their carb count. Be wary of sweetened yogurts when on a keto diet.
High-Carb Fresh Fruits: Certain fruits, such as mangoes, bananas, and grapes, are naturally high in carbs. Despite being rich in nutrients, consuming these may hinder your ability to achieve or maintain ketosis.
FAQs
Yes, keto is generally good for weight loss, but always consult your healthcare practitioner to see if it is the right diet for you.
Yes, coffee can be consumed while following a keto diet. Unsweetened black coffee can help limit your carb intake, but adding sugar or creamers will quickly add up in carbs.
Carbohydrates, or “carbs”, are a type of macronutrient found in many foods. Carbs are broken down into glucose (sugar) and used to provide energy for the body. Examples of carbohydrates include grains, fruits, vegetables, beans, sugars and sweets.
Ketosis is what occurs when the body does not have enough glucose for energy. To compensate for this lack of energy, the body begins to break down stored fat and use it as fuel.
Yes, it may be, as the diet is often high in protein, which is what you need for those sweet, sweet gains!
The “keto flu” is a term used to describe the symptoms that some people experience when transitioning from a high-carb diet to a low-carb diet. Symptoms can include fatigue, headaches, brain fog, nausea and muscle aches.
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