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Oils On Keto: Which Are Best?

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  Published on April 10th, 2020
  Reading time: 2 minutes
  Last modified January 21st, 2023
oils on keto

Healthy oils are an easy way to make sure you’re hitting your daily fat intake goals but know that not all oils are created equally. So, how do you know what are the best oils on keto?

There are many health benefits to eating coconut oil. Coconut oil contains MCTs, and these MCTs have been known to help your body burn more calories, according to a 2015 study published in the Journal of the Academy of Nutrition and Dietetics. The MCTs in coconut oil can also reduce hunger, helping you stick with your diet and over a snack attack.

In addition, coconut oil is good for your heart, and there are many traditional cultures that have a long history of consuming coconuts and coconut oil. For example, a traditional culture from Papua, New Guinea is known for its consumption of coconut oil. The tribe had a very low rate of cardiovascular disease, including heart attacks and strokes. Another group – the Tokelauans in the South Pacific – received over 60% of their daily calories from coconuts, and this group also had a low heart attack and stroke rates.

Coconut oil is also a germ-fighting machine. Coconut oil contains lauric acid, which turns into monolaurin once it hits your digestive system. Together, lauric acid and monolaurin both are known to kill fungus, viruses, and bacteria.

Studies also show that coconut oil can increase your HDL cholesterol – this is the good cholesterol. Even individuals who already have coronary artery disease can see improvements in cholesterol with coconut oil.

Feeling a little fuzzy? Coconut oil, especially the MCTs in the oil, can boost your brain function and reduce the severity of symptoms in people with dementia.

Need another reason to stick with coconut oil? It doubles as a great moisturizer and promotes healthy skin and nails – what’s not to love about that?


What are the best oils on keto?


What about other oils on keto? Avoid canola and vegetable oil, which have a high omega-6 fatty acid content and cause serious inflammation. Try to stick to coconut oil, avocado oil, butter, or ghee. 

At ketogenic.com, we are committed to supporting, inspiring, and educating people on the benefits of living a ketogenic lifestyle. We do this by bringing together the top researchers, practitioners, and thought-leaders who provide resources, experience, and awareness associated around the Ketogenic diet. Utilizing the latest cutting-edge research along with practical experience, the team at ketogenic.com aims to foster awareness, understanding, and connectedness in helping others optimize their life on a ketogenic diet.



Mumme, Karen, and Welma Stonehouse. “Effects of Medium-Chain Triglycerides on Weight Loss and Body Composition: a Meta-Analysis of Randomized Controlled Trials.” Journal of the Academy of Nutrition and Dietetics, U.S. National Library of Medicine, Feb. 2015.

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