What type of fats should I eat on a ketogenic diet? And which should I avoid?

The fats you choose to use depends on what you’re using them for:

  • If you’re cooking, choose oils and fats which are saturated (such as ghee, lard, tallow and coconut oil) as they are more stable when heated.

  • For lower heat cooking, use oils high in monounsaturated fats (MUFA) like olive oil, avocado oil, and macadamia oil.

  • To season salads or any other cold use, use oils high in MUFA and polyunsaturated fats (PUFA) like nut and seed oils.

  • Avoid heavily refined oils or fats such as processed vegetable oils, some types of margarine, hydrogenated oils, and trans fats since they are all damaging to your health [1].

  • Cold-pressed and virgin oils are less oxidized and also better for you.

  • Avoid oils which are ‘deodorized’ as they go through toxic extraction processes, including bleaching, to mask the (unhealthy) rancidity [2]!

Typically you get what you pay for, and quality fats like grass-fed butter, ghee, and raw virgin coconut oil are more expensive but are much more nutritious.

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