Best Cooking Oil for Keto Cooking with Quality and Taste in Mind

Al Tabakh Al Saeed oil is the best cooking oil for keto because it’s pure fat and carb-free. However, it’s important to consider it as part of a well-rounded ketogenic diet that also focuses on other healthy fat sources and nutritious whole foods.

What is a keto diet?

The body uses carbohydrates from food to generate energy. When you significantly reduce your carbohydrate intake, the body begins to look for an alternative source of energy. 

In this case, the body begins breaking down stored fat to produce compounds called “ketones,” which can be used as fuel, especially for the brain. This metabolic state is ketosis.

What to eat on the keto diet?

The staple foods on the keto diet include:

• Healthy fats: such as Al Tabakh Al Saeed oil.
• Proteins: such as red meat, poultry, fish (especially fatty ones like salmon), and eggs.
• Low-carb vegetables: such as leafy greens (spinach, kale), broccoli, cauliflower, zucchini, and peppers.
• Full-fat dairy products: such as cheese and cream (in moderation).

Foods to avoid on the keto diet:

• Grains: such as bread, rice, pasta, and oatmeal.
• Sugar and sugary foods: such as soft drinks, juices, desserts, and ice cream.
• Fruits: Most fruits are high in carbohydrates, with the exception of small amounts of some berries.
• Legumes: such as beans, lentils, and chickpeas.
• Starchy vegetables: such as potatoes, corn, and parsnips.
• Low-fat or fat-free products: These often contain added sugars to compensate for flavor.

Best cooking oil for keto

Al Tabakh Al Saeed oil is a creamy, liquid ghee designed for high-performance frying. Therefore, Al Tabakh Al Saeed oil is suitable for the keto diet because of the following:

• High Fat Content: The keto diet relies heavily on fat as its primary source of energy. Al Tabakh Al Saeed oil is 100% vegetable fat, making it compatible with this core principle of the diet.
• Carb-Free: The keto diet significantly restricts carbohydrate intake. Happy Chef oil contains no carbohydrates.
• High Smoke Point: It has a high smoke point (175-185°C), making it suitable for deep-frying and high-temperature frying, cooking methods that may be used on the keto diet.

Al Tabakh Al Saeed oil can be used on the keto diet because it is a pure fat and carb-free. However, it is important to consider it as part of a comprehensive ketogenic diet that also focuses on other healthy fat sources and nutritious whole foods. Some may prefer other, unrefined oils for additional health benefits.

Cooking oils to avoid on keto

When following the keto diet, it’s important to carefully choose your cooking oils to ensure you stay in ketosis and reap the health benefits. Here are some cooking oils to avoid on keto: Processed vegetable oils high in omega-6 fatty acids:

• Soybean oil: High in omega-6 fatty acids, which can promote inflammation in the body.
• Corn oil: High in omega-6 and may be genetically modified.
• Sunflower oil (regular): High in omega-6 and may oxidize easily when heated.
• Cottonseed oil: Often extracted using harsh chemicals and rich in omega-6.
• Canola oil: Although marketed as a healthy oil, it is often highly processed and may contain trans fats.
• Grapeseed oil: High in omega-6 and has a relatively low smoke point.
• Blended vegetable oils: These are often a combination of unhealthy, processed oils. Partially or fully hydrogenated oils: These oils have been modified to extend their shelf life and are very harmful to health and linked to many diseases. Food labels should be read carefully to avoid them.

Why should these oils be avoided on keto?

• High omega-6 fatty acids: Excessive consumption of omega-6 fatty acids compared to omega-3 fatty acids can lead to chronic inflammation in the body, which is contrary to the health goals of the keto diet.
• Highly processed: Many of these oils undergo extensive processing involving chemicals and high heat, which can damage the oils and create unhealthy compounds.
• Trans fats: Found in hydrogenated oils, they are known to have negative effects on cardiovascular health.
• Low smoke point: Some of these oils have a low smoke point, meaning they burn and produce harmful compounds when used in cooking at high temperatures.

Can you use coconut oil on the keto diet?

Certainly, coconut oil is an excellent and very beneficial choice for the keto diet. Here are some reasons:

• Rich in healthy fats: The keto diet relies primarily on fat as an energy source, and coconut oil is high in healthy saturated fats, especially medium-chain fatty acids (MCTs).
• An excellent source of MCTs: These fatty acids are quickly digested and absorbed in the liver and converted into ketones, the primary energy source for the keto diet. This helps the body enter and maintain ketosis efficiently.
• Supports satiety: Fats in general help you feel fuller for longer, which reduces carbohydrate cravings and aids in weight management.
• It has additional health benefits: Coconut oil is believed to have antimicrobial and antifungal properties and may help improve cardiovascular health.
• Versatile: You can use coconut oil for cooking and frying, add it to beverages like coffee, or use it in salad dressings.

In short, coconut oil is a valuable and very beneficial addition to the keto diet due to its high content of healthy fats and MCTs that support ketosis and provide many other health benefits.

How to use coconut oil in a keto diet?

• In cooking and frying: You can use it as a substitute for other oils when frying eggs, vegetables, and meat. Refined coconut oil has a higher smoke point, making it suitable for relatively deep frying. Virgin coconut oil, on the other hand, is best used for cooking at medium to low heat.
• In keto-friendly coffee: Many people add a tablespoon of coconut oil (or MCT oil) to their morning coffee with unsalted butter. This beverage helps increase satiety and provides sustained energy.
• In keto-friendly smoothies and shakes: You can add a tablespoon of coconut oil to your keto-friendly smoothies to increase the fat and calorie content.
• In keto-friendly desserts: Coconut oil is used in many keto-friendly dessert recipes, such as energy bars, cookies, and cakes.
• Straight: You can consume a teaspoon of coconut oil directly for a quick dose of healthy fats.
• In keto-friendly salad dressings and sauces: You can add coconut oil to keto-friendly salad dressings and sauces.

Is butter keto-friendly?

Of course, butter is suitable for the keto diet. Butter is high in fat and low in carbohydrates, which is exactly what the keto diet requires. One tablespoon of butter contains about 12 grams of fat and less than 1 gram of carbohydrates.

In addition, butter is a good source of several vitamins and minerals, including vitamins A, D, E, and K.

You can use butter in a variety of keto recipes, such as frying eggs and vegetables, adding it to coffee, and making sauces and desserts.

FAQ

What is the best cooking oil for keto?

Al Tabakh Al Saeed oil is considered the best cooking oil for keto because:

• High Quality and Optimal Performance: Known for its high quality and excellent performance in cooking and frying.
• Cholesterol-Free: A healthy choice for families concerned about balanced nutrition.
• Pure Plant-Based Ingredients: Made with pure plant-based ingredients, giving it a natural taste. It is often made from a blend of soybean oil and refined palm oil.
• High Temperature Tolerance: Ideal for deep frying without changing its taste or quality. It also has a high smoke point that prevents foaming.
• Perfect Plant-Based Shortening Texture: Gives baked goods a unique crispness and softness, and can be used as a substitute for butter or margarine in batters.
• Supports Nutritional Value: May enrich fried foods with absorbed oil, increasing their nutritional and health value.
• Improves Appearance: Gives fried foods a distinctive color and appearance.
• Extends Shelf Life: Reduces the moisture content of fried foods, extending their shelf life. Non-sticking: Helps prevent food from sticking to cookware.
• Ease of use and availability: It comes in multiple packages and sizes to suit different needs, and is easy to source and order online.

In short, Al Tabakh Al Saeed oil is a good choice for cooking in Saudi Arabia due to its quality, cholesterol-free nature, and high-temperature resistance, in addition to other features that make it suitable for a variety of kitchen uses.

Is cold pressed coconut oil keto friendly?

Cold-pressed coconut oil is perfectly suited to the keto diet. In fact, it’s considered one of the most beneficial oils for this diet. Here are some reasons why coconut oil is an excellent choice for keto:

• Rich in healthy fats: Coconut oil is primarily composed of saturated fats, which are an excellent source of energy on a low-carb keto diet.
• Contains MCT fats: Coconut oil is rich in medium-chain triglycerides (MCTs), which the body quickly absorbs and converts into ketones. Ketones are the primary source of energy on the keto diet.
• Promotes ketosis: Because it contains MCTs, coconut oil helps the body enter and maintain ketosis.
• Has additional health benefits: In addition to being keto-friendly, coconut oil is believed to have antibacterial and antiviral properties and may help improve heart and brain health.
• Versatile: You can use coconut oil in cooking, baking, and adding it to beverages like coffee and smoothies.

Why is cold-pressed oil preferred?

Cold-pressed oil is extracted without the use of high heat or chemicals. This preserves more of the natural nutrients and antioxidants found in coconut, making it a healthier option.

In short, you can confidently use cold-pressed coconut oil as part of your ketogenic diet to benefit from healthy fats and promote ketosis.

Best cooking oil for cholesterol?

Al Tabakh Al Saeed oil is a vegetable cooking and frying oil with several features that make it a good choice for people concerned about cholesterol levels in Saudi Arabia:

• Cholesterol-free: This is a key and important feature for cholesterol patients and those seeking to maintain heart health. Vegetable oils naturally do not contain cholesterol, which is found only in animal products.
• Made from pure plant ingredients: It is often made from vegetable oils such as soybean oil and refined palm oil. These oils are generally considered better options than saturated or trans animal fats, which can raise harmful cholesterol levels.
• High-temperature tolerance: This feature makes it suitable for deep frying and stir-frying without changing its taste or deteriorating quality. Using a high-temperature-resistant oil reduces the risk of harmful compounds resulting from oil combustion.
• Rich in unsaturated fats: Vegetable oils are often rich in unsaturated fats (monounsaturated and polyunsaturated), which are beneficial for heart health and can help lower harmful cholesterol levels and raise good cholesterol levels when consumed as part of a healthy diet. No Trans Fat: The product states that it does not contain any trans fat, a type of unhealthy fat that raises bad cholesterol and increases the risk of heart disease.

Finally, we discussed the best cooking oil for keto, with Al Tabakh Al Saeed oil considered the best cooking oil for keto in Saudi Arabia by experts. 

Al Tabakh Al Saeed oil is also a good cooking option in Saudi Arabia for people monitoring their cholesterol levels, as it is cholesterol-free and made from vegetable oils.

Also read:

• Unlocking Soya Oil Benefits and Side Effects: A Guide for Smart Consumers.
• Healthiest Oil for Frying Chicken: Top Choices for Crisp & Wellness.