3 Healthy Oil Most Commonly Used in Ketogenic Diet
Updated: Jun 21
With the popularity of a low carb high fat diet, huge interest has been placed on sources of good fats. Scientists have looked into types of fats, the differences and impact to the human body. Through these studies, we now know there is no directly relation between saturated fats and cardiovascular morbidity and mortality.
Since embarking on a ketogenic journey in 2017, I have taken great interest in finding out the features and benefits of various types of good fats. With a daily diet consists of 70% fats in a ketogenic diet, it is imperative for ketoers to know the nutrients in the fats consumed and its potential health benefits. Similar to the health-promoting effects of functional foods, it makes sense to also look for oil with good fats and health benefits.
Another important factors when choosing oil are the smoke point and oxidative stability. Smoke point is the temperature at which the fats begin to break down and turn into smoke and oxidative stability is how resistant the fats are to reacting with oxygen. Nutrients are degraded under high heat and forms various harmful compounds when oxidized. Hence, it is equally important to choose oil that stay healthy after having been cooked with. A selection of oil for different types cooking, making mayo (scroll down for RECIPE) and for bulletproof coffee or direct consumption should works well in covering a broader spectrum of nutrients and health benefits.
Here, I’m sharing 3 healthy oil most commonly used in ketogenic diet. A few tables have been done for easy reading and comparison as well.
RED PALM OIL
Although living in a palm oil producing country give us access to premium grade palm oil, most of us have limited experience with red palm oil. On the other hand, refined yellow palm oil (or blend) is widely used for cooking due to mass production and affordability.
The benefits of red palm oil is understated partly due to the lack of mass publicity and promotion at the global level and the concern on environmental issue of deforestation. Some measurements have been executed to address these concerns on global warming and lost of habitat to the wild lives.
Red Palm Oil is a rich source of phytonutrients such as tocotrienols, tocopherols, carotenoids, phytosterols, squalene, and coenzyme Q10. In fact, it is the most concentrated natural source of tocotrienols - an antioxidant, which means that it helps to neutralize free radicals. However, not all palm oil are the same. The refining process determines the levels of nutrients retained. A delicate processes of pretreatment, deacidification, and deodorization using molecular distillation allow about 80% of the carotenes and vitamins retained in red palm oil. A pure premium grade red palm oil has a distinctive reddish-orange colour, carrot-ish flavour and aroma. Whereas, refined palm oil has a light yellow color as carotenes has been stripped during the refining, bleaching and deodorizing process. Unfortunately, most of the phytonutrients are decomposed as well.
In general, coconut oil is made up of 80% long-chain triglycerides and 20% medium-chain triglycerides. Depending on your needs, there are many grades and formulations of coconut oil to choose from. With the increasing popularity of keto diet, a more economical coconut oil for cooking is commonly found in our local grocers. For therapeutic benefits, you may want to consider a higher grade of coconut oil such as Medium-Chain Triglycerides oil (MCT) or extra virgin coconut oil (EVCO).
Similar to red palm oil, olive oil is rich in anti-oxidant. A premium grade Extra Virgin olive oil (EXOO) delivers health benefits that cannot be found in a standard grade olive oil. A good practice is to buy a bottle that you can finish within 3 months as the anti-oxidant property depletes due to oxidization upon exposure to air and light. Also, please read the label to avoid buying olive oil with vegetable oil blended. Vegetable oil is unsaturated fat which is not allowed on ketogenic diet.
This article is sponsored by HARVIST Red Palm Oil but all contents and opinions are my own.