Extra Virgin Olive Oil, Coconut Oil, Butter, Avocado Oil, Sesame Oil, and Walnut Oil are the fats that you should be cooking with. Try to avoid Canola, Soybean, Corn, Peanut, Sunflower, Safflower, Cottonseed, and Grapeseed Oil as they go through intense processing.
Extra Virgin Olive Oil
The benefits of this mainly monounsaturated, anti-inflammatory and antibacterial, protects against heart disease and raises HDL cholesterol. It has a medium smoke point (the heat at which an oil starts to degrade), so it’s fine for sautéing, but not for cooking at very high temperatures. It excels in sauces and salad dressings.
While coconut oil is saturated, it’s a type that operates differently in your body than animal based saturated fats. It also may have special benefits. It boosts fat burning and contains medium chain triglycerides (MCTs), which go straight to the liver to be used as a quick source of energy or turned into ketones.
Now that margarine has been banished to the neverland of trans fats, butter has made a slow and steady comeback. Butter can create magic in cooking and is completely keto friendly. But it has a low smoke point, so if you want to cook at higher heats, use ghee (clarified butter) instead. You can purchase ghee or make your own.
Whole avocados are keto gold and the oil pressed from the fruit is equally healthful. It’s also incredibly versatile, with just about the highest smoke point of any oil (520 degrees) meaning that you can cook at very high heat without having it break down or burn.
Sesame seeds have been pressed to extract their oils for thousands of years. They bring a distinctive flavor, particularly savory in Asian inspired dishes, along with hefty omega-3 values and compounds called phytosterols that reduce cholesterol uptake in the body.
Walnuts are stars of a keto diet, and so is the oil they provide, which is rich in omega-3 fatty acids as well as vitamins like manganese, niacin, potassium, and zinc. It doesn’t cook well at high heat. Its rich, nutty flavor is better served as a star ingredient in sauces, salad dressings or toppings for grilled meats.
“Work With What You Got!”
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