The Best Fats to Eat When You’re Keto

March 1, 2017 By Leanne Vogel December 14, 2018

A keto shopping list of the best fats to eat when you’re keto. Each of these best fats are rated on their smoke point so you can AVOID free radical damage and the risks associated with it, including immune disorders, neurodegenerative diseases, cardiovascular disease, cancer, and more.

There are so many oils out there that it can be dizzying to try and figure out which ones to use, why, when, how, etc.

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If the wrong oil is used for the job – say you’re sauteing oil with a smoke point of 177°C or 350°F, you’re going to burn the HECK out of your food.

I’m sure all of us at one point has burnt our food because we chose the wrong oil for the job. My first couple of months with keto had its fair share of burnt things. Over the years, I’ve developed a list of my favorite keto oils for cooking, light finishing, and salad dressings so that my food no longer burns… at least not because I used the wrong oil.

Today’s video runs you through a definitive list of every safe keto oil, their smoke points, and how I like to use them. So…if you’re as clueless as I was about what oils to use, and when, or you’re unsure of which oils are the best for your health, it’s a must-watch.

Then next week, I’ll be running through the oils we should be using sparingly and ones to never, ever consume. Or, at least avoid as much as possible.

Did you know MCT oil also comes in powdered form? Ya! In its powdered state, it's much easier to use, travel with, and incorporate into your favorite recipes. Plus, if you've experienced digestive issues with MCT oil before, MCT oil powder is a lot gentler on the gut. Check out my favorite brand of MCT oil powder here.

Are the fats you use on the list?

For video transcript PDF, scroll down.

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Highlights

Why cooking with the wrong oil is bad for your health
Smoke points of the best keto oils
The omega-6 to omega-3 ratios of common oils
How to use oils when you’re on the keto diet

Resources

Pre-order my paperback book
RSVP for the book tour
Rock your high-fat life with The Keto Bundle
Subscribe to my YouTube channel
Products: refined avocado oil, refined olive oil, ghee, palm kernel oil, palm fruit oil, hazelnut oil, tallow, macadamia nut oil, schmaltz chicken fat, duck fat, goose fat, cacao butter/oil, lard, butter, coconut oil, unrefined avocado oil, extra-virgin olive oil, almond oil, MCT oil

Which of these fats are your favorites? And, how do you use them on a daily basis? Let’s chat about it in the comments!

I work on finding the best products that have quality ingredients, care about their customers, and have integrity. The brand(s) I’ve shared here are awesome, and I stand behind them 100%. Opinions in this blog post are never ever influenced by the partner. Like, never!

This entry was tagged: cacao butter, coconut butter, coconut oil, eating high-fat, eating keto, eating low-carb, fat-adapted, high fat, keto basics, keto diet, keto life, keto paleo, ketosis, low-carb, low-carb paleo, MCT oil, paleo, what is keto