Do not use fats that solidify when cool in deep fryers with submersible elements. Gas powered commercial deep fryers are generally fine if you’re unsure check your product manual.
Tallow is rendered beef fat and it is perfect for CHF diets. Beside the proven benefits of saturated fats in low-carb diets, food fried in tallow just tastes great.
Tallow is high in CLA (omega-3’s) which has been proven to reduce incidences of heart disease and protects against cancer. People on low-carb, high-fat diets usually see a marked improvement in bad cholesterol and triglyceride levels or at least no change at all).
All the above-stated facts are what tips Tallow slightly in front of Lard as the best oil for deep frying in our mind. That low polyunsaturated and near 1:1 ratio of Monounsaturated and Saturated fats makes it great for CHF cooking.
After tallow, we consider lard the next best oil for deep frying and shallow frying. The smoke point is why we rank it just behind tallow as the best oil for deep frying.
We’ve found that due to its higher smoke point that we get a slightly crispier result from Tallow and that it seals the food quicker. Lard has a high smoke point of 374 °F/190 °C slightly less than Tallow.
In saying that, I would use hydrogenated lard over vegetable and seed oils every day of the week, so don’t panic. Hydrogenated lard most often contains less than 4grams of trans fat per 100g, when used for deep frying you consume hardly any of that.
But its nutrition profile isn’t a good as tallow or lard for deep frying food. When cooking at the very high heat Peanut oil is capable of, very little of that Omega-6 is transferred to the food being fried.
We leave coconut oil away from deep frying and keep it as an ingredient in things like fat bombs or shallow frying, along with butter. Your Deep Fryer should look like this on the inside, with no element visible for cooking with fats such as lard, tallow or coconut oil.
But we’ve used this simpler more versatile option that we like as well, as it can be used for other cooking applications such as steaming and heating. You will also want to avoid oils dominant in “processed” polyunsaturated fats and high ratios of Omega-6 fatty acids.
While we need an even ratio of Omega-6s to Omega-3s most modern societies consume way too much Omega-6 fatty acids and not nearly enough Omega-3s. The ideal ratio is 1:1 the average western population is about 16:1 which has many health consequences.
Peanut oil teeters but is fine for deep frying as you consume very little of the bad stuff when cooked at high temps. Effect of a high saturated fat and no-starch diet on serum lipid subfractions in patients with documented atherosclerotic cardiovascular disease.
But even on a ketogenic diet plan, it’s not smart to eat foods fried in just any kind of frying oil. The good news is, with the right oils and higher temperatures, you can enjoy all those delicious fatty fried foods without guilt or worry.
Understanding fats in general can be confusing, and adding high heat frying into the mix adds another layer of complexity. The first thing to consider when cooking and frying with fats at high temperatures, is their smoke point.
Deep frying involves heating the frying oil to temperatures of around 320-360, and fully submerging the food in the oil. Heating up oil to its smoke point will also increase the oxidation rate and release free radicals that can damage your cells.
Coconut oil is extremely stable as a cooking oil, rich in medium chain fatty acids, easy for your body to digest, antimicrobial and antifungal, and particularly rich in Laurie acid which is known to be an immune booster. Storage: Coconut oil should be stored in an airtight container at room temperature and last for up to two years.
To make ghee, whole-fat butter is simmered until the milk solids rise to the top. This leaves a golden buttery oil that no longer contains lactose (which is great for lactose-intolerant folks).
Ghee is a saturated fat high in vitamins A, E, and K2, as well as trace minerals. With its high smoke point and delicious buttery flavor, ghee is quickly becoming a favorite high-heat cooking fat.
Storage: Ghee can be stored in an airtight container at room temperature for up to a year or in the refrigerator to maintain freshness for a longer period of time. Tallow has long been a chef favorite because of its amazing flavor, high smoke point, and ability to resist rancidity.
In fact, tallow used to be the main frying fat used by fast food restaurants for deep frying until the 1970s when it was replaced by much cheaper vegetable oils. Storage: Tallow can be stored in an air-tight container at room temperature for up to a year or in the refrigerator for a longer shelf life.
French fries and chips (made with low-carb root veggies like jicama, rutabaga or parsley root) chicken/turkey fish stir-fried vegetables any egg dish Similar to tallow, it was most commonly used prior to the industrial vegetable oil boom.
Because of its neutral flavor, it was the default fat used for baking, frying, and even smearing on your toast. Storage: Lard should be stored in an air-tight container in the refrigerator for up to a year or in the freezer for a longer shelf life.
Because if its high smoke point and neutral flavor, lard is the perfect oil for deep frying. Composed of primarily monounsaturated fats, it is one of the healthiest cooking oils available with high levels of Olaf acid, carotenoids, lutein, and vitamin E. It is stable, mild flavored, delicious, and easy to use.
Storage: Avocado oil should be stored at room temperature in an airtight container and will last 6-8 months. While fried foods may get a bad rap, on the Keto Diet there is no need to forgo all your oily favorites.
All plant-based oils have zero carbs and protein, making them the purest source of fat you can have on the keto diet. However, this doesn’t mean that everything in the cooking oil aisle can be considered as a good retool for your low-carb lifestyle.
Since fat will be your primary source of energy, choosing the right oils can be the deciding factor between a healthy vs. unhealthy ketogenic diet. More specifically, it is best to use veto oils to add some extra fat to your low-carb meals via cooking, frying, baking, and drizzling.
The majority of your calories should come from minimally-processed veto -friendly meats, seafood, cheese, low-carb vegetables, nuts, and seeds. The research on its health benefits and stability in cooking, as well as its ability to boost the flavor of virtually any veto meal is unsurpassed by other popular oils.
For your convenience, here is a clickable list of the good veto oils we will learn about in this article: If you don’t have extra virgin olive oil in your kitchen, I recommend getting some.
Despite the standard advice to avoid this oil for high-heat cooking, a recent study found extra virgin olive oil to be the most resistant to oxidation when used in frying and cooking tests. According to studies on olive oil, these are the brands that failed to meet high-quality extra virgin olive oil standards: Bernoulli, Caramel, Cola vita, Star, Pompeian, Filippo Beria, Mazola, Marietta, Newman’s Own, and Safeway.
Once you find high-quality extra virgin olive oil for your keto diet, it’s time to experience its flavor to the fullest. May be difficult to find a trustworthy and budget-friendly brand that produces fresh extra virgin oil.
The world of coconut oil can be confusing with seemingly endless variations of the same product. It also follows closely behind extra virgin olive oil in terms of baking and cooking stability.
This variety may also be a bit healthier since it is processed in a gentler fashion than refined oil. However, unrefined coconut oil is not recommended for high-heat cooking because it contains more delicate compounds that are prone to oxidation.
Buy it in bulk and use it for cooking, baking, frying, and making fat bombs. These options are ideal for making veto desserts and fat bombs.
Great for making veto desserts, chocolate, and fat bombs (if you don’t like coconut flavor). Adds a pleasant coco nutty taste to veto desserts and fat bombs.
The perfect base for making veto chocolate and fat bombs. Not ideal for veto smoothies, sauces, condiments, and dressings (use MCT oil instead).
This combination has been found to increase ketone levels substantially more than coconut oil. This is our favorite brand of MCT Oil to buy (use coupon RULE DME for 15% off).
You may also come across products that solely consist of acrylic acid (C8), such as Brain Octane Oil. Before you buy MCT oil to help promote ketosis, make sure the product you purchase has at least 50% acrylic acid (C8) in it.
Has a slightly nutty and buttery flavor, making it great for salads dressings, sauces, veto desserts, and drizzling on your meals. In contrast, regular sunflower and safflower oils should be avoided because they are filled with delicate fatty acids that oxidize quickly and increase inflammation.
It has a rich, buttery flavor that can take your veto desserts and baked goods to another level. It can be very expensive to purchase compared to other veto oils that have a better fat profile, so it may be worth avoiding this one for the cost alone.
Besides this, there’s also not been many studies on the stability of this oil since it’s relatively uncommon to find in grocery stores. Sesame oil is only suitable for veto if you consume it sparingly and don’t expose it to high heat.
This is due to the fact that it mostly consists of omega-6 fatty acids, which rapidly degrade during cooking and can promote chronic inflammation in high doses. A drizzle of toasted sesame oil may be all you need to bring your dinner to life.
Light sesame oil is not worth purchasing for veto since it has a milder flavor. As long as you buy the right product, palm oil can be a great addition to the keto diet.
Since it is often produced in a way that devastates the rainforest and its wildlife, we must pay close attention to what palm oil we consume. CSP Red palm oil is full of healthy fats, is an excellent source of vitamins A & E, and can be used for high-heat cooking, sautéing, and frying.
However, it has a bold, paprika-like flavor, so it won’t pair well with desserts, sweets, and baked goods. You’ll find it tastes best when used as a cooking oil for tomato-based dishes and spicy foods.
Adds a bold, paprika-like flavor that pairs well with tomato-based dishes and spicy foods. To simplify your choices even further, we decided to include a list of our top three recommended oils for veto.
It pairs well with virtually all savory veto recipes and is filled with health-promoting fats and antioxidants. Whenever you need a quick energy boost, just drizzle some on your meal or add it to your veto smoothie, salad dressing, or wetproof coffee.
MCT oil is one of the easiest and healthiest ways to add extra fat to your keto diet. Technically, all you’ll need is a reliable oil for high-heat cooking and dressings/drizzling (like Too).
That being said, plant-based oils won’t be your only option for veto cooking and baking: You can use your favorite animal fats as well. When cooked at low-to-medium heat, butter can provide a satisfying flavor and creamy quality to the meal that no oil or fat can mimic.
However, if you let the pan get too hot, the proteins and milk sugars in the butter can start to burn. This makes it much better for high-heat cooking, minimizing the risk of burning without losing that satisfying buttery flavor.
Whether you decide to get butter, ghee, or both, the healthiest and most flavorful option will come from pasture-raised, grass-fed cows. Next time you make bacon, put those delicious slices of heaven in the oven as it is preheating.
Once the bacon is cooked to the desired level of crispness, simply remove it from the tray and filter the rendered lard through a fine-mesh strainer. Feel free to use your homemade lard for any of your cooking needs, especially when you want to add a bacon flavor to your veto meal.
On the other hand, if you are looking for a shortening or baking fat that doesn’t turn your veto cupcakes into balcony bread, leaf lard will be the better option. Though it is much more expensive, this type of lard is ideal for making baked goods flaky and moist without adding any pork flavor to them.
Like lard but rendered from beef (or mutton), tallow has a rich and buttery flavor that makes virtually any veto meal taste better. For example, you can coat your veto vegetables with tallow before roasting for an added touch of rich flavor.
If you’d like to add a subtle lamb-like flavor to your meals, try using lamb or mutton tallow instead. With more healthy fat and flavor than chicken, duck is the perfect poultry for the keto diet.
In fact, adding too much pure fat/ oil your meals is a common culprit of weight loss stalls and impaired cholesterol levels. For optimal health and fat loss, most of your fat intake on veto should be coming from high-fat, minimally processed foods such as fatty cuts of meat, fish, eggs, full-fat cheese, nuts, seeds, and avocado.
For most people, this means consuming no more than three or four tablespoons of pure fat/ oil per day. This will show you how many grams of fat you can eat and help you determine when you are adding too much extra fat/ oil to your diet.
Consists of high amounts of polyunsaturated fats Contains any partially and/or fully hydrogenated oils Canola oil, in particular, is often recommended for cooking and frying due to its relatively low cost and high smoke point.
However, recent research on this and other common cooking oils suggests that we should consider more than just the smoke point. Despite the fact that avocado oil has the highest smoke point of these three, it was the least stable (of the three) when exposed to high-heat cooking methods.
Despite having a similar smoke point as extra virgin olive oil, it fared far worse. This leads us to the main reason why soybean, corn, and canola oil are so bad for veto : They contain a high amount of polyunsaturated fats.
Due to their chemical structure (i.e., having two or more carbon-to-carbon double bonds), these fats are vulnerable to breaking down into toxic compounds after being exposed to too much heat, light, or air. Overall, it is best to limit your consumption of oils that are high in polyunsaturated fats, even in their unheated form.
Now that you know the dos and don’ts when it comes to oils, let’s apply what we know to the broader context of your veto lifestyle with these five fat intake principles: Only use pure fats/oils to supplement your meal rather than relying on them as your primary fat source.
The only exception to this rule is toasted sesame oil, which should only be used sparingly as a flavor enhancer. Since you’ll be getting plenty of omega-6s from eggs, meat, dairy, nuts, seeds, and vegetables, the only polyunsaturated fats you may need to consume more of are DHA and EPA.