Keto requires high fat intake — but which fats you choose profoundly affects your health outcomes. Quality matters enormously.
Extra-virgin olive oil (polyphenols, anti-inflammatory), avocado oil (stable at high heat), grass-fed butter and ghee (rich in fat-soluble vitamins), coconut oil and MCT oil (rapid ketone production), and the fat in fatty fish (omega-3 EPA and DHA).
Refined seed oils (sunflower, rapeseed/canola, soybean, corn oil) are high in omega-6 linoleic acid, which in excess promotes inflammation. Minimise these, especially for cooking.
Partially hydrogenated oils (found in some margarines and processed foods) are genuinely harmful to cardiovascular health. Avoid them completely.
Best for high-heat cooking: ghee, lard, tallow, coconut oil. Good for medium heat: butter, avocado oil. Best raw: extra-virgin olive oil.
Our keto main dish recipes prioritise high-quality cooking fats, and our keto salads feature extra-virgin olive oil dressings throughout.