My Favorite Healthy Keto Fats

Want to look in my pantry? 

During the last few weeks we had a look at how too many calories and too much protein can look like.

If you ever wondered what foods are good and bad for a Ketogenic or low carb diet this new series is for you!

Today we will start to have a look at making substitutions that will change those health-damaging, fat-accumulating, sickness-causing foods into delicious Healing Foods that are right for a person who can not handle carbs. (PS you can refer to the Carb Intolerance Q&A page for that).

Today we will start with having a look at the very base of the keto diet: Fat!

IMPORTANT: Not all keto fats are created equal:

The bad, the good and …the UGLY!

Knowing what fats to use is of vital importance! Using the wrong kind of oil or fat can do more harm than good.

Oxidized and damaged fats use can lead to arteriosclerosis, rheumatoid arthritis, cancer, damage to the digestive system and more problems!

Why are some fats bad for you:

Chemically processed (bleached, deodorized, hydrogenated etc) contain loads of harmful substances.

Using the wrong oil with high heat can make it rancid and very toxic.

Some oils are full of Omega 6, which in excessive amounts disrupt the 3’s and 6’s balance and cause inflammation in the body.

Are made with GMO seeds!

NEVER use these oils, because of the reasons listed above:

Canola oil

Peanut oil

Corn Oil

Soybean Oil

Sunflower Oil

Cottonseed Oil

Rice Bran Oil

Of course avoid ALL TRANS FATS like the plague! (that includes Margarine and “buttery spreads”. You can read the nasty process to make margarine HERE)

The delicate flowers!

There are few seed oils with a very low smoke point (the temperature where they start becoming toxic) which are great if used cold.

Those oils should be bought “expeller pressed”, which means they were not extracted with high heat or nasty chemicals. You should also be aware that they have a much shorter shelf life, usually about 2 to 3 months only, before going rancid!

Buy organic to avoid questionable GMO sources.

Oils to use cold: (salads, topping etc)

Walnut oil

Almond oil

Pumpkin Seed Oil

Hemp Oil (should be always refrigerated!)

Flax seed oil (should be always refrigerated!)

Extra Virgin Olive Oil

The workhorses!

It is always better to use organic when possible, especially with staples that you use every day, like coconut oil and butter, otherwise you will accumulate possible toxins, heavy metals, pesticides, etc. That happens because toxins are stored mainly in fat cells, so it is important, especially when using animal fats like lard or schmalz (chicken fat) to choose organic and possibly pastured.

Good Fats and oils for all uses (High temp. cooking and cold)

Why should I use fats?

Of course the number one reason is that fats make ketones, which get burned for energy and keep us in much desired ketosis (See the Ketogenic Diet FAQ page)

Cooking with fats makes our food taste 100% better! I will share with you in the video my favorite cooking fats and how I use them.

They provide essential fatty acids (essential = not made in the body = you have to get it from food!)

They stabilize your blood sugar, so they give stable long lasting energy!

What are the best fats for cooking?

Avocado Oil

Coconut Oil

Organic Butter

Beef tallow

Bacon Fat

Chicken fat (schmalz)

Ghee

Macadamia Oil

Palm Oil (Only if sustainably grown)

Fun homework: now that you know a bit more about good and bad fats try reading the labels of many common foods, like cake frosting….and see where toxic trans fats and vegetable oils are hiding!

OILS I SHOW IN THE VIDEO:

MCT Oil from Now Foods

Coconut Oil From Nutiva

Avocado Oil from Chosen Foods

Butter from Kerrygold and Sierra Nevada Cheese Company

Cocoa Butter from Now Foods (yes food grade!!)

Walnut oil from Spectrum

Sesame Oil from Napa Valley Naturals.