Cooking With The Right Fat

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There is a lot of confusion about what kind of fats/oils to use when cooking. Is it really relevant the kind of fats used to cook ?

In the ketogenic lifestyle the right fats/oils is very important where the amount of fat is 70% of your daily intake. There are different kinds of fatty acids, good fats and bad fats so let”s break it down.

SATURATED FATTY ACIDS (SFA): These are fats that help keep the immune system healthy, and als0 help keep your bones strong. They also help protect against oxidation and anti inflammation. These fats include palm oil, coconut oil and most animal fats.palm oil

POLYUNSATURATED FATTY ACIDS (PUFA): These fats come in natural and processed form. Avoid the processed fats such as sunflower oil,canola oil, groundnut oil,corn oil, grapeseed oil cotton seed oil  are prone to oxidation which is damaging to the health.

The natural polyunsaturated fats which are good for you includes fish oil, flaxseed oil and chia seed oil which contain Omega-3 fatty acids.

MONOUNSATURATED FATS (MUFA):These are well known to be healthy fats which help in reducing insulin, lowers blood pressure, reduces belly fat and a lot of other beneficial factors. These fats are mostly found in olive oil, avocado oil, bacon fat, goose fat.

TRANS FATTY ACIDS (TFA):The unhealthiest form of fats known TFA goes through a process where polyunsaturated fats are stabilized by hydrogenation to avoid rancidity like margarine, vegetable shortening. Note these fats can also be found in a natural form in dairy fat and grass fed animal which is healthy.

 

These is a list of best oils to use.

Fats SFA PUFA Properties / Uses
MCT Oil 97% <1% Neutral Flavour

  • Works in savoury dishes
  • Can be heated using a low t0 moderate heat source (no higher than 320 degrees F)

 
Coconut Oil 92% 1.9%
  • Has a strong coconut flavour.
  • Works great in sweet dishes and Asian dishes.
Palm Oil 82% 2%
  • Has a strong flavour
  • Works great for frying /cooking
  • Can be heated
Suet 75% 3%
  • Great for frying
  • Harder to work with than beef tallow (which is rendered from suet)
Ghee/Clarified butter 65% 2%
  • Great for heating and frying (smoke point of 475 degrees F)
  • Great flavour (ghee has a unique nutty/caramelized flavour)
Cocoa butter 60% 3%
  • Has a mild coconut flavour
  • Works great for sweet and savoury cooking
  • Can be heated.
Butter 60% 3%
  • Adds wonderful flavour
  • Versatile and easy to use
  • OK for low heat (for higher heat see Ghee/Clarified butter)
Buffalo tallow 57% 7%
  • Very flavourful
  • Great for frying
  • Adds a unique flavour
Beef tallow 51% 2%
  • Adds a rich flavour
  • Great for frying
Mutton tallow 47% 7%
  • Has a unique flavour
  • Good for frying and heating
Goose fat 43% 13%
  • Adds great flavour
  • Works great for frying savoury foods
  • OK to heat
Lard 41% 12%
  • Has a mild flavour
  • Works great for frying sweet or savoury foods
  • Can be heated
Bacon fat 40% 10%
  • Adds great flavour
  • OK to heat
Schmaltz 30% 21%
  • OK to heat
Macadamia nut oil 15% 10%
  • Has a mild nutty flavour
  • Works great in salad dressings
  • Use in non heat applications such as salad dressings
Extra virgin olive oil 14% 9.9%
  • Has a strong olive flavour
  • Works great in Italian salad dressings
Avocado oil 11% 10%
  • Has a mild neutral flavour
  • Works great in savoury and sweet dishes as well as exotic Thai dishes
  • Can be heated
Hazelnut oil 10% 14%
  • Has a mild hazelnut flavour
  • Works great in sweet dishes and exotic Asian dishes
  • Use in non heat applications such as salad dressings
Almond oil 8.2% 17%
  • Has a mild neutral flavour
  • Works great in sweet dishes
  • Use in non heat applications such as salad dressings
High oleic sunflower oil 8% 9%
  • Has a mild flavour
  • Works great in sweet dishes
  • Use in non heat applications such as salad dressings

 

 

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