5 Best Oils for the Keto Diet

Sesame Oil - Coconut Oil - Almond Oil - Hazelnut Oil - Walnut Oil 

At the heart of the Keto-Diet you have a focus on healthy fats, proteins, non-starchy vegetables, cheeses, nuts, and seeds. Avoiding sugary foods and drinks, bread, pasta, milk, and fried foods is also known as "rule number one" of the keto-diet or achieving a keto lifestyle.

Ketosis, the process and central pillar of the Ketogenic diet, is a metabolic process where the body converts stored fat to ketone bodies. In the simplest of terms, ketone bodies are to fat what glucose is to carbohydrates. Like with many other diets, key to success is eating high quality foods, focusing on nutritional value and naturally exercising. That's why I personally prefer to follow a keto-lifestyle, rather than going on a three to six month long diet.

When adapting to a diet based predominantly on oils and fats, it is important to understand that not all oils and fats are created equal.

To achieve the weight loss and overall body health benefits of the ketogenic diet, it is recommended that you eat the right kinds of oils and fats — emphasis on high quality, unprocessed and fresh oils. Avoid processed foods, processed fats and oils that may contain synthetic trans fats. Instead focus on a moderate amount of saturated fats and a primary intake of polyunsaturated and monounsaturated fats.

Whilst meats, fish, nuts, artisan dairy, and eggs are excellent sources of the kind of fats you ought to incorporate, one of the best ways to supplement your daily unsaturated fat intake is by using cooking oils that are keto-friendly whenever you make a home-cooked meal.

The monounsaturated and polyunsaturated fats of organic, healthy oils can help reduce your blood pressure, eliminate belly fat, combat inflammation, lower cholesterol levels and increase heart health in any diet. Combined with the nutritional effects of the other foods you eat on the keto diet, they can help contribute to the successful weight loss and better health you are hoping for.

Here are five of the best oils to begin cooking with when going on a keto diet.

1. Sesame Oil

Heart-healthy, all-natural and packed with a healthy dosage of essential fatty acids, raw sesame oil is a seed oil with a settle flavor. This oil has a medium-high smoke point, meaning it can reach relatively high temperatures before beginning to burn and smoke. When oil starts to burn at its smoke point, the nutrients in the oil are degrading. It is important to pay attention to the smoke point and proper usage of oils and fats requires the proper cooking technique to maintain the integrity of the ingredients.

Use nutritious sesame oil to saute or fry your keto-friendly foods, or add it to sauces and dressings you eat with your meal for an even better supply of healthy fats and nutrients.

Shop our White Sesame Oil

Shop our Black Sesame Oil

2. Coconut Oil

Cold-Pressed from the meat of the coconut fruit grown on coconut palm trees, coconut oil is a keto-friendly cooking oil, high in saturated fat and of a similar consistency to dairy butter. Its medium-chain triglycerides help speed up the metabolism and induce ketosis in moderate doses. Raw Coconut oil also has a relatively medium to high smoke point, making it ideal for sauteing, frying, roasting, and baking keto foods as a substitute for dairy butter.

Shop our Coconut Oil here!

3. Hazelnut Oil

Strong in flavor and high in essential fatty acids to aid your keto diet, hazelnut oil is a delicious, richer alternative to olive oil. Raw hazelnut oil is exceptionally hard to come by, it's light and settle flavour with a distinct hazel-nutty flavorful adds another layer of taste to your dish. Use hazelnut oil in your keto-friendly baking, as a healthy fatty flavor substitute for walnuts and pine nuts in homemade pesto, or as a delicious marinade, salad dressing or sauce.

Shop our Hazelnut Oil here!

4. Walnut Oil

Extracted from certified organic walnuts, this keto-friendly cooking oil is full of omega-3 fatty acids as well as monounsaturated fats and vitamins like manganese, niacin, potassium and zinc. With a settle, nutty flavor, walnut oil makes a delicious addition to low-heat, light cooking keto recipes like grilled meats or desserts.

Shop our Walnut Oil Here!

5. Almond Oil

With a medium smoke point and an incredibly healthy amount of monounsaturated fats, almond oil is a cold-pressed, unrefined oil that retains much of the flavor and nutrients of the almonds from which it is extracted. Not only is this cold pressed oil high in healthy fats to comply with your keto diet, but it is also complex to your keto cooking creations.

Cold-Pressed almond oil does have a low smoke point so try not to use it for high-heat cooking or frying. Instead, incorporate it in your dressings, marinades, and keto-friendly snacks. It also tastes delicious with eggs, meats, and vegetables.

Shop our Almond Oil here!

6. Extra Virgin Olive Oil

With a low smoke point and an incredibly healthy amount of monounsaturated fats and antioxidants. Not only is virgin olive oil high in healthy fats to comply with your keto diet, but it is also complex, robust, rich and flavorful, adding notes of fruity, buttery, and grassy flavors to your keto cooking creations.

Just like any other cold-pressed and unrefined oil, extra virgin olive oil does not have a high smoke point so try not to use it for high-heat cooking or frying.

Keto Recipes to Check Out

If you are in search of delicious, heart-healthy, healthy-fat-filled cooking oils and keto-friendly recipes, there is no better place to turn than Ostro Organics Craft Oil Mill. With freshness being our top priority, these artisan unfiltered oils from the best nuts and seeds will benefit your lifestyle decisions and complement any dietary plans. We make eating with keto-friendly cooking oils easy and enjoyable. Explore our recipes, blogs and choose from our unprocessed, high-quality cooking oils. We also encourage you to search for fun and exciting keto-recipies online. There are many youtube channels created by keto-enthusiasts that really know how to make this diet work for you!

Most Asked KETO Question

One of our most asked Keto-Diet Questoins by far:

Is pumpkin seed oil keto-friendly?

Ostro Organics Cold Pressed Pumpkin Seed Oil is keto-friendly because it was extracted without the use of high heat and chemicals. Minimally processed oils are a good source of fat since they keep the natural nutrients of the oil.

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