Some Keto dieters say that it doesn't matter what you eat so long as your macros are correct and you're eating enough fats.
This is sometimes called "dirty keto" because it encourages you to eat fast food and other nutritionally depleted foods.
We don't think that's the best approach to keto. There are many foods that should be avoided because of the negative effects they have on your body.
A good example of this is oils, which are used in cooking and in many packaged food products.
Unfortunately, because they're cheap, vegetable oils are EVERYWHERE.
They're super high in Omega 6 fatty acids and have almost no Omega 3s. This throws your Omega 6:3 ratio way out of balance and can make you feel like crap.
With that in mind, here are 8 "dirty" oils you'll want to avoid on the keto diet:
Soybean oil Canola oil Corn oil Peanut oil Sunflower oil Safflower oil Cottonseed oil Grapeseed oil You're probably wondering, if you can't have any of these oils, which ones should you use instead?
Great question. Here are 4 "clean" oils that are perfect for the keto diet:
Extra Virgin Olive Oil - Extra virgin olive oil is packed with antioxidants and promotes good health. It's perfect for drizzling on salads or using in a dressing. Due to its low smoke point, use it for low-heat cooking.
Coconut Oil - Coconut oil can help boost your metabolism and get you into ketosis. Thanks to high amounts of lauric acid, it has a longer shelf life than most oils. Like olive oil, it has a low smoke point so it's best for low-heat cooking. (You can also mix it into coffee and smoothies!)
Butter - Butter is a great source of vitamins A, D, and E, and conjugated linoleic acid (CLA). Always best to get organic free-range, grass-fed butter to avoid the bad stuff in conventional butter.
Avocado Oil - Avocado oil has a subtle nutty flavor, high smoke point, and has lots of vitamin E and Omega-9 fatty acids. A great oil for high-heat cooking.
Each of these is good for different cooking methods and different foods. So it'd be a good idea to get acquainted with these oils and how to incorporate them into your meals.
But a quick word of caution...
Never buy the cheapest oil off the shelf.
Conventional oils may be adulterated or have contaminants you don't want to put in your body.
And in the case of olive oil, you have to be even MORE careful.
In fact, there was a big scandal that blew up a couple years ago because it was discovered that extra virgin olive oils being sold in stores were diluted with cheaper low quality oils.
Can you believe that?
Anyway, it's something to be aware of because this is YOUR HEALTH we're talking about here.
You'd never put dirty diesel fuel in a high-end sports car, and you shouldn't put dirty oils in your body either.?