5 Best Keto Friendly Cooking Oils You Can Include In Diet

Avocado Oil: Avocado oil, made from pressed avocados, boasts a high smoke point of around 500°F (260°C). This makes it perfect for frying and sautéing. It has a rich, nutty flavour but is more expensive than other oils. Its high monounsaturated fat content offers numerous health benefits. (Image Source: Pinterest/ Stylecraze)

Red Palm Oil: Red palm oil is derived from the reddish pulp of palm fruits. It’s rich in beta-carotene, which converts to vitamin A, and contains other beneficial compounds like carotenoids, phytosterols, squalene, vitamin E, and CoQ10. Its distinct colour and flavour make it a unique addition to the keto diet. It imparts a bold, paprika-like flavour that pairs well with tomato-based dishes and spicy foods. Additionally, it can be used as a replacement for coconut oil in cooking savoury meals. (Image Source: Pinterest/Pure Indian Foods)

Ghee: Ghee is clarified butter made by removing milk proteins. It’s suitable for high-heat cooking and is often used in Indian cuisine. Ghee is lactose-free making it great for those with dairy intolerances and it has a high smoking point, which makes it suitable for deep frying. Ghee solidifies at room temperature and is keto-friendly, providing vitamins A and E. (Image Source: Canva)

Olive Oil: Olive oil offers both saturated and monounsaturated fats, as well as essential fats like Omega-6 and Omega-3. Olive oil, made from pressed olives, is considered one of the healthiest oils. Extra virgin olive oil (EVOO) is the least processed and of the highest quality. It's packed with antioxidants and has a strong flavour. EVOO has a low smoke point, making it ideal for low-heat cooking, dressings, and dips. (Image Source: Canva)

Coconut Oil: There are two types of coconut oil- a plant-based oil derived from coconut meat: coconut oil used for frying, and virgin coconut oil, which is directly consumable and more suitable for a ketogenic diet. Due to its high saturated fat content, it's solid at room temperature. However, it has a relatively low smoke point of 350°F (177°C), making it more suitable for baking and low-heat cooking. One downside is that it imparts a coconut flavour to dishes. (Image Source: Canva)

Rima Desai Rao, Registered Dietitian, Nutritionist and Wellness Consultant. (Image Source: ABP Live AI)