The Best Oils To Cook With On The Keto Diet

You may have heard that the ketogenic diet is a great way to lose weight.

However, in order for it to work, you need to be aware of what oils are best for cooking on this type of diet.

There are many different types of oils and some can make your food taste better while others won’t give you the desired results when cooking at high temperatures.

Read below to learn which oils are best for cooking with and which ones to avoid.

Coconut Oil

Coconut oil is a high-quality fat that can be used in cooking. It is a good choice because it has a high smoke point which means it can withstand heat without breaking down or turning rancid.

It tastes great and contains healthy antioxidants, lauric acid, MCTs (medium-chain triglycerides), and potassium.

Coconut oil also helps maintain the balance of hormones because it’s a natural source of thyroid hormone and increases the production of ketones which triggers the production of serotonin – both regulate mood.

It also helps to detoxify the body, boost thyroid function and metabolism, which is excellent for burning fat.

One of the best ways to use coconut oil is in combination with freshly ground black pepper and sea salt on your favorite meat or vegetable, steaks, chicken, fish, beef, or pork.

If you want to make sure your coconut oil is pure, check that there’s no hydrogenated oil, or any partially hydrolyzed oils added before buying.

Also, be aware that the smell of coconut oil can linger on your hands, so be sure to wash them after using it or add another neutralizing scent like peppermint oil.

Coconut oil is healthiest when it’s in its raw form with no additional ingredients.

Avocado Oil

Avocado oil is the best alternative to olive oil and has a high smoke point of 520 degrees F.

It has 18 essential fatty acids, makes you feel full faster and longer, and helps lower LDL cholesterol.

It’s rich in mono-unsaturated fats, which help reduce inflammation in blood vessels which can help to lower blood pressure.

It also contains 75% oleic acid which helps keep your skin moisturized and protects it from harmful UV rays, which can cause premature aging.

Before serving, you can use avocado oil for roasting, stir-frying, sautéing, or even drizzling over salads and vegetables.

When choosing a good avocado oil, make sure that it doesn’t have any additives like sulfates or chemicals.

Oils To Avoid Cooking With On Keto

There are also some oils you’ll want to avoid cooking with on this diet.

Corn Oil

Corn oil is a highly processed vegetable oil that has been linked to high cholesterol, obesity, and heart disease.

It’s a GMO (genetically modified organism) and should be avoided at all costs. It has no known health benefits in the kitchen and can also increase your risk of Alzheimer’s disease later in life, so it’s best to avoid it.

Canola Oil

We’ve all been told that we should be using canola oil on salads or as a cooking oil because it’s healthy, but this is not true.

Canola oil is made from rapeseed which has chemicals added to remove the bitterness and strong taste of the rapeseed.

It can also cause inflammation in your body and cause some digestive issues such as bloating and gas.

It’s best to avoid canola oil if you want to stick with the ketogenic diet

Soybean Oil

Soybean oil might be a good alternative for cooking, but it’s shown to not be great for your health.

Soybean oil is one of the most genetically modified fats available that you can buy from the grocery store.

The entire soybean crop has been changed and there are no GMO-free options available to consumers. It also contains a lot of omega-6 fatty acids, which are inflammatory.

It has been linked to causing cancer, heart disease, and thyroid conditions, so you should avoid using soybean oil when possible.

Related: Omega-3, 6, and 9 Fatty Acids And The Brain

Vegetable Oil

Vegetable oil such as canola, corn, and soybean is linked to an increase in obesity. This is because these oils have a high amount of omega-6 fatty acids, which are pro-inflammatory.

These fats are chemically extracted from seeds, so they’re not like animal fats or even coconut oil.

When you avoid using vegetable oil as a cooking aid, you’ll be lowering your risk for types of cancer and obesity.

These days, most so-called vegetable oils are really just soybean oil, and they have a high level of trans fats. So, if you want to cook your meals in a way that will help your heart health, avoid this type of oil.

Peanut Oil

Peanut oil is a type of oil you’ll want to avoid cooking with as well. Although peanut oil doesn’t have a high saturated fat content like other oils do, it has one big problem; it contains the toxin, Aflatoxin.

Aflatoxin is found in the mold that grows on peanuts after the peanut crops have been harvested.

If your oil can potentially contain mold, you shouldn’t cook your food with it. 

Sunflower Oil

Sunflower oil is another vegetable oil you’ll want to avoid cooking with. It also has a high level of trans fats and omega-6 fatty acids, which aren’t good for your health.

In fact, many people who use canola oil will often switch over to sunflower oil because it has a better flavor and is cheaper than safflower oil. Still, it’s another vegetable oil that you’ll want to avoid for cooking purposes.

Trans Fats and Hydrogenated Oils

These types of fat are best avoided. They don’t have a very high smoke point, so they start degrading at lower temperatures, making them not ideal for cooking.


Cooking with the right oils can be a quick and easy way to get the fat-burning ketogenic diet started.

The best oils for cooking on this diet are coconut and avocado oil, which have many benefits like being heart-healthy and helping you feel fuller longer.

However, some oils should not be cooked with because of their negative effects on your health, such as corn or soybean oil.

If you’re not sure whether your oil is good for cooking or not, then consider the following questions:

  • Can it withstand high temperatures?
  • Is its shelf life long enough so that I won’t have to worry about it going bad if I store it in my pantry?
  • Does this type of oil contain harmful levels of toxins or trans fats?

Also, keep in mind that you should never reuse oil. When you are done using it, make sure to pour it out and replace it with a new batch.

Categorized as Health

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