Sevi Rutgrink – Keto Coaching

Healthy oils and fats for keto

As keto entails consuming more fats it is vital to know which fats are healthy for you and which ones are not. The following rules are a good guideline for choosing the right oils and fats:

  • For high heat cooking use oils and fats high in saturated fats: (pure pastured) lard, ghee, butter, (grass fed) beef tallow, coconut oil, cacao butter and sustainable red palm oil. With regard to coconut oil I recommend using the extra virgin variety. Pure MCT oil is also a good choice.
  • For light cooking such as sauteing of vegetables it is best to use mono-unsaturated fats such as extra virgin olive oil, avocado oil or macadamia nut oil, you can also use these cold.
  • Oils and fats that are high in poly-unsaturated fats are only suitable for salads or other cold uses. These are mainly the nut- and seed oils: walnut, almond, hazelnut, linseed and pumpkin seed.
  • Increase your intake of omega-3 fatty acids, mainly from animal sources, and avoid using too many oils high in omega-6 fatty acids, such as sesame oil or almond oil.
  • Never use: margarine or oils made of sunflower, rapeseed/canola, soy, safflower, cottonseed, peanut and grapeseed. These fats and oils are processed and/or genetically modified or have a very unhealthy omega-3 to omega-6 ratio.