Can keto-friendly edible oils help you lose weight? A dietitian weighs in

Are you on a weight loss journey with keto diet as your choice of weapon? If so, do not rely on regular cooking oils. Instead, opt for keto-friendly oils, specifically designed to support your goals. We spoke to Dt. Umang Malhotra, a clinical dietitian at Fitelo, to break down everything you need to know about these oils.

According to Malhotra, keto-friendly oils are rich in healthy fats, particularly saturated and monounsaturated fats that help the body maintain ketosis –– a metabolic state where it burns fat for fuel instead of carbohydrates. Common keto-friendly oils are MCT oil (Medium Chain Triglycerides), coconut oil, olive oil, avocado oil, and Ghee or clarified butter.

How are they different from regular edible oils?

Keto-friendly oils are packed with saturated fats (like those in coconut oil and butter) and monounsaturated fats (like olive and avocado oils. These fats are more stable and beneficial for maintaining ketosis. In contrast, regular edible oils––vegetable oils like canola, soybean, and sunflower––tend to have higher levels of polyunsaturated fats, which are less stable and may not support ketosis effectively.

“Many keto-friendly oils, like cold-pressed olive oil or virgin coconut oil, are minimally processed to retain their natural nutrients. Regular edible oils often undergo extensive processing, including bleaching and deodorizing, which can strip them of valuable nutrients,” Malhotra explained.

Keto-friendly oils are rich in saturated fats and monounsaturated fats (Source: Freepik)

What are the health benefits of keto-friendly oils?

• MCT oil: Derived from coconut or palm oil, MCT oil is rapidly absorbed and converted into ketones, providing a quick energy source. It’s particularly popular among those on a keto diet.
• Olive oil: Rich in monounsaturated fats and antioxidants, olive oil supports heart health, reduces inflammation, and is associated with a lower risk of chronic diseases.
• Avocado oil: High in heart-healthy monounsaturated fats and vitamin E, avocado oil supports skin health and may reduce cholesterol levels.
• Ghee and butter: Both are rich in saturated fats and fat-soluble vitamins (A, D, E, K). Ghee is particularly beneficial for those with lactose intolerance, as it’s free of milk solids.
• Macadamia nut oil: Contains a high ratio of monounsaturated fats, which promote heart health and provide a stable energy source.

Potential health risks

While keto-friendly oils are beneficial for maintaining ketosis, their high saturated fat content may pose a risk to individuals with certain health conditions, such as CVD, said Malhotra. “MCT oil, in particular, if consumed in large amounts or too quickly, can upset the digestive system, and cause diarrhoea and cramping. Starting with small doses is recommended,” he said.

According to him, these oils are calorie-dense, which can lead to overconsumption and weight gain if not balanced with overall caloric intake.

Who should be careful?

Malhotra shared that MCT oil and other high-fat oils can cause gastrointestinal discomfort in some people, especially when first introduced to the diet. Thus, those with a history of heart disease or high cholesterol levels should consult a healthcare provider before significantly increasing their intake of saturated fats, even from keto-friendly oils.

*DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.*

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