Navigating the grocery store can be tricky when starting a diet or trying a new recipe. Most product labels consist of lengthy ingredient lists, alluring buzzwords and amazing health claims, but what do they really mean?
When we started the keto diet, we started shopping for more fats and healthy cooking oils than we were used to, which is why we're providing you with some pointers on which cooking oils to buy and which ones to avoid. Let's dive deep into cooking oil and find out what extra-virgin and cold pressed really mean!
Which Cooking Oils are Harmful?
Refined Vegetable Oils
Look on the back of any bottle of sauce in your fridge and unfortunately, you'll probably find there's a refined vegetable oil in it. Vegetable oils like canola oil, soybean oil, and corn oil are highly refined oils that are widely used in baking, deep frying and hundreds of other processed foods.
Don't be quick to trust a label that says, "Made with Extra Virgin Olive Oil" or "Made with Avocado Oil". Read the ingredient list on the back if the bottle because most of the time, the first ingredient on these products is canola oil!
Refined oils undergo high heat, bleaching, and deodorizing to produce a neutral, mild tasting cooking oil. Even olive oil and can be refined and stripped of its nutrients, so it's important to know which kinds to buy.
Health Risks of Refined Canola Oil and Soybean Oil
- Contain dangerous trans-fatty acids which can increase risk of cardiovascular disease.
- Low in healthy saturated fats.
- High in Omega-6 which can cause inflammation in the body, if consumed in high amounts. Inflammation is linked to heart disease, joint pain, cancer and other health issues.
- Recent studies on Alzheimer's Disease have associated the consumption of canola oil with worsened memory and weight gain in mice.
Olive Oil - The Good and Bad
Smoke Point: 320ºF - Best for drizzling on salads, not for cooking.
Extra-Virgin
Extra-Virgin olive oil is nothing but the juice from a ripe olive. It contains all the health benefits olives are known for, such as antioxidants, anti-inflammatory properties, and high levels of saturated and monounsaturated fats. We drizzle extra virgin olive oil on our veggies and salads. Check out Day of Keto Eating in Italy, where we learned how to properly taste olive oil!
But what if your bottle of extra-virgin olive oil isn't really what it says it is? Back in 2016, nearly 80 percent of extra-virgin olive oil on grocery store shelves were tested as fraudulent. Studies found the oils were refined, chemically processed or diluted with refined vegetable oils, even though the ingredients listed "100% Extra Virgin Olive Oil".
Pure extra-virgin olive must not contain any chemicals and have an acidity level of less than 0.8 percent. The fruit is crushed once on the first-press and the oil is mechanically separated without the use of high heat (This is where the term cold-pressed comes from.) This oil undergoes minimal processing and low heat to retain maximum health benefits and flavor. For more information on the olive oil fraud, read “Extra Virginity: The Sublime and Scandalous World of Olive Oil.” or check out The Gaurdian and Forbes.
Virgin Oil
Unlike how extra-virgin olive oil is pressed once, virgin olive oil is pressed twice. It just means it went through more processing.
Cold-Pressed Olive Oil
This means the olive oil was mechanically extracted from the fruit without the use of high heat. All extra-virgin olive oil is cold-pressed.
Light or Light-Tasting Olive Oil
This oil was refined and chemically processed to produce a light in color and mild tasting oil. This process has stripped the oil, damaged it at high temperatures, and could potentially be diluted with other refined vegetable oils. It has a high smoke point of 468°F.
Tips for Buying REAL Extra Virgin Olive Oil
- Make sure the bottle says Extra-Virgin Olive Oil.
- Make sure the oil comes in a dark bottle. Light, heat and air are olive oil's biggest enemies and a clear bottle is a clear sign of fake or refined extra-virgin olive oil.
- Extra-Virgin Olive Oil is not a cheap product. Only buy Extra Virgin Olive Oil if it costs at least 10 dollars per liter.
- Look for a harvest date on the bottle. This is a sure sign of true extra-virgin olive oil.
- Place the bottle in your refrigerator. Pure extra-virgin olive oil will turn cloudy or slightly white.
- When you open the bottle, the oil should have a strong aroma of herbs like tomato leaves and wild artichoke.
- Just because the oil is green in color, doesn't mean it hasn't been refined. Manufacturers add chlorophyll to the diluted oil to give it a green color and trick consumers.
Coconut Oil
Smoke Point: 350ºF - Best for cooking at medium temperatures.
Coconut Oil has risen to the top in recent years for its health benefits, especially for its high levels of medium-chain triglycerides (MCT oil). We use it in many of our recipes, including our Fried Goat Cheese or Cookies and Cream Fat Bombs. Check out our Fried Goat Cheese recipe for a quick video tutorial on how to fry food using coconut oil.
Health Benefits of Coconut Oil Coconut
- High in healthy saturated fats.
- Provides a boost of sustained energy.
- Improves digestion.
- Reduces inflammation.
When looking up and down the shelf of different coconut oils, it can be tricky to know what the buzzwords really mean for your health. The nutritional benefits of coconut oil can vary depending on the way the oil was removed from the fruit. There are two main types of coconut oils you can buy, virgin or refined.
Virgin Coconut Oil
Virgin coconut oil is made from fresh coconut meat and is extracted without the use of heat (cold-pressed). This ensures the aromatic coconut flavor isn't stripped from the final product.
Refined
Refined coconut oil is made from dried coconut meat, which is also called copra. Just like other refined oils, refined coconut oil undergoes high heat and is sometimes mixed with chemicals until it becomes stripped of most of its coconut aroma and flavor, leaving behind a more neutral tasting oil that can tolerate higher cooking temperatures (smoke point).
Do your research if you are heavily concerned about the production process of your coconut oil. Some companies use steam and other methods to gently refine oils, so they stay closer to their natural state.
Avocado Oil
Smoke Point: 520°F - Best for cooking at high temperatures.
Since we've eliminated refined vegetable oils from our diet, we've started looking for products that are made with avocado oil instead, our favorite being Primal Kitchen mayonnaise. In some places, avocados are known as vegetable butter and are called butter pears, which makes sense! They are so smooth and creamy, just like real butter. Avocado oil is high in healthy fats, has a strong avocado flavor, and is green in color. Watch our Keto Grocery Haul at Whole Foods Market to see which avocado oil mayonnaise we buy!
The avocado oil we look for is extra virgin or virgin. According to the Standards for Avocado Oil these avocado oils are cold-pressed, mechanically extracted from the fruit under low heat, and no chemical solvents were used in the process.
Nut Oils
- Peanut Oil - 450ºF
- Sesame Oil - 410°F
- Grapeseed Oil - 420ºF
- Sunflower Oil - 440ºF
Nut oils have high smoke points, making them good options for cooking, but they are high in Omega-6 fatty acids. Your body requires a specific ratio of Omega-3 to Omega-6 fatty acids, and most people tend to consume too much Omega-6, so we don't use these oils very often.
If you want to use a nut oil for added flavor, drizzle it over top of your meal. Sesame oil can take an Asian dish to the next level. That nutty, savory flavor is what gives our Egg Roll in a Bowl recipe that extra punch of deliciousness.
Sourcing Healthy Cooking Oils
The biggest tip we can give you when shopping for cooking oils is to do your research. Look up the brand online and find out how they harvest their oil and what kinds of extraction process it goes through. Usually, the less the oil is processed, the healthier it will be.
If you're curious about cooking oils, there are plenty of videos online demonstrating how companies make their oil, and even videos showing how you can make your own oils at home. Watching videos like this may help you understand the hard work that goes into farming, harvesting, and manufacturing high quality oils. Comment below and let us know which brands you look to for high quality cooking oils!
Read our detailed guide to the best oils for seasoning cart iron!
Sources
- https://heartmdinstitute.com/diet-nutrition/honest-truth-canola-oil/
- https://californiaoliveranch.com/olive-oil-101-make-extra-virgin-olive-oil/
- https://www.walksofitaly.com/blog/food-and-wine/how-is-olive-oil-made-meaning-of-extra-virgin-cold-pressed
- https://www.nutiva.com/kitchen/virgin-vs-refined-coconut-oil-5-things-you-need-to-know/
- https://www.aocs.org/stay-informed/read-inform/featured-articles/what-is-unrefined-extra-virgin-cold-pressed-avocado-oil-april-2010
- https://www.cbsnews.com/news/60-minutes-overtime-how-to-buy-olive-oil/
- https://cronometer.com/blog/understanding-cronometers-nutrient-ratios/
- https://jonbarron.org/diet-and-nutrition/healthiest-cooking-oil-chart-smoke-points
Written by
Megha Barot
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive. She's the proud mom of two awesome kids.
Goyum says
Canola Oil is Pro-inflammatory, you should not use it if you do have heart disease, rheumatoid arthritis or diabetes.
yuva yamini says
Nice post. That is mentioned in the post is really good and very useful for me about all these benefits are good and it really works for it. Can also use another kind of natural oils like Marachekku Oil in Chennai for the longer life.
yuva yamini says
Thank you for the post and it is very useful. We can also use natural oils like cold pressed oil in Chennai which helps us to lead a strong and a healthy life.
yuva yamini says
Thank you for the amazing post. It is very useful for a healthy life and all these benefit points are very useful.
Till says
Hello 🙂
I’ve got the same question like Irina regarding the canola oil or even other vegetable oils. Almost every keto site I looked at (the most were american or british because keto here in Germany isn’t that popular yet) tells that you have to avoid all those vegetable oils. For me this seems like a sweeping condemnation regarding that it makes the appearance, that all of them are talking about the neutral tasting refined and/or hydrogenated types of vegetable oils. But what when it comes to the other side of the coin? What about native cold-pressed flaxseed oil or cold-pressed, unrefined rapeseed oil? I couldn’t find an answer yet why these types of oils should be bad for me? Maybe someone can enlighten me ^^
Best
Till
Olivia Kendrick says
It has to do with the high amounts of omega 6 fatty acids. Those are the fatty acids that cause inflammation, so keeping your omega 6 lower and your omega 3 higher could decrease inflammation. The cold pressed oils are healthier as they are less processed, but it just depends on the oil and what it’s omega 6:3 ratios are. Flax seed oil is great for omega 3, but it oxidizes quickly and it is very delicate. Also, the omega 3s from plants aren’t as well absorbed.
Steve says
Is grape seed oil okay? Getting mixed data from websites.
Olivia Kendrick says
It is not the best for cooking and has a higher amount of omega 6 fatty acids.
www.nutrichoice4u.com says
I was very pleased to find this website. I need to to thank you for your
time for this particularly wonderful read!! I definitely
loved every bit of it and i also have you saved as a favorite to check out new things on your website.
Rachel says
What about Hemp Oil? Would you recommend it?
Lauren (KetoConnect) says
Hi Rachel! We recommend researching how it’s manufactured and what it’s nutrition profile is. Check out this chart: https://jonbarron.org/diet-and-nutrition/healthiest-cooking-oil-chart-smoke-points
Debbie says
Hi guys. I want to thank you for all your research. It is truly a blessing. You are appreciated.
Dawn says
So, my question is about your olive oil cake and recipes that are cooked in the oven with olive oil. Does that affect the ‘goodness’ of the oil? I love your olive oil cake.
Would love to hear your thoughts.
Irina says
What about cold-pressed canola seed oil? We have it everywhere here in Germany and everyone praises its benefits. But the whole “don’t you ever buy canola oil” campaign on the keto related sites confuses me on this matter…. any ideas?
Glamgran says
Irina, Canola oil is made from rapeseed, which was produced prolifically in Canada for industrial purposes. They then got this idea for marketing it for human consumption. Called it Canola oil ad brainwashed millions into believing that this is a healthy oil. Basically no seed oil are beneficial for us. Stick with the oils listed above, and add Macadamia oil to the list, which for some reason they did not cover in the article.
Vincent Lamb says
What oil would you use for deep frying. Something like fried chicken. Thanks so much for all this info. You guys are so helpful.
best
Vince
Olivia says
Wow this post took a lot of research I know but thank you guys SO much for providing this info to people. Most people don’t know that there are unhealthy vegetable oils and seed oils. They automatically think that if it comes from something natural, it must be better. In school I learned all about the omegas and different fats and their inflammatory properties and all that but MOST people don’t know this so it’s awesome that you took the time to put this together, especially since Keto is mostly fat. Great job!! Love you guys!
Chilupepper says
I so love this information. Had no idea I’ve been taking flaxseed for years now and wasn’t paying attention to the Omega threes.
Starting week 6 of Keto and began for some inflammatory arthritis issue. I am pleased to say I am nearly pain free for the first time in years. Looking forward to more weight loss but enjoying the mental clarity and energy. One of the most enjoyable time off the day is listening to the both of you educate me on my way to and from work. I appreciate so much all the work that you’ve done to make all of us more informed
Lauren (KetoConnect) says
I’m so happy to hear you’ve found so much success with keto. Nothing beats being pain free! SO HAPPY for you!
Jennifer S Clement says
Tessemae’s uses high-oleic sunflower oil in their dressings. What is your take on this oil? It is supposed to be healthier than regular sunflower oil.
Lauren (KetoConnect) says
Hi Jennifer! We recommend researching how it’s manufactured and what it’s nutrition profile is. Check out this chart: https://jonbarron.org/diet-and-nutrition/healthiest-cooking-oil-chart-smoke-points
jeannie says
What about oils that are labeled as being Expeller pressed?
Cheryl Romines says
I am highly allergic to soy. I found that out September 2017. I am now using Canola oil.
I have a permanent pacemaker for vasal vagal and syncope episodes. Is Canola Oil safe? I do not fry foods, I bake or broil every thing. I use Canola Oil for baking.
Tiff James says
Cheryl,
Due to your health concerns you may be better off learning to cook with Ghee or natural butter. Since you are not a fry-freak and have learned to resist that crunchy, southern goodness you will not go through a lot so costs will be manageable after the initial investment. Ghee is a butter alternative. Natural or Irish butter is a clean fat both with a great taste. Cut out the veggie oil for the GMO issue alone. Don’t let the food we are given to eat continue to make you sick. If you have the time, look up local farmers co-ops for your own farm to table meals. After my last gallbladder attack (which I intend to keep ?) I decided short-cuts and fast alternatives are not worth the pain they can cause… No matter how tastey! Good Luck!