A very common ingredient you will find in baking recipes is vegetable oil. However, you will very rarely find vegetable oil in keto baking recipes. Vegetable oil is rarely classified as keto approved on most websites and in most books. The truth of the matter is that vegetable oil is not likely going to knock you out of ketosis. However, I personally would not recommend cooking with vegetable oil on the keto or any diet. This is because of the potential health risks, not because I think it will kick you out of ketosis. So really it is up to you on whether or not you want to allow vegetable oil in your keto diet plan. That said, I just want to briefly explain why I choose to stay away from it and what I recommend using instead. First off I would like to just define which oils I am talking about when I refer to vegetable oils. I am talking about oils that are extracted usually from seeds.
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When it comes to adapting to a diet based predominantly on fats, it is important to understand that not all fats are created equal. While meats, fish, nuts, natural dairy, and eggs are excellent sources of the kind of fats you need to incorporate, one of the best ways to supplement your daily unsaturated fat intake is by using cooking oils that are keto-friendly whenever you make a home-cooked meal. Combined with the nutritional effects of the other foods you eat on the keto diet, they will help contribute to the successful weight loss and better health you are hoping for. Here are six of the best oils to begin with when cooking for the keto diet. This oil has a medium-high smoke point, meaning it can reach relatively high temperatures before beginning to burn and smoke. When oil starts to burn at its smoke point, the nutrients in the oil are degrading. It is important to pay attention to the smoke point and proper usage of each kind of oil to make sure you are not only getting the proper nutrients from both your oil and your food but also avoiding the inflammation degraded oils can trigger within the body. Use nutritious sesame oil to saute or fry your keto-friendly foods, or add it to sauces and dressings you eat with your meal for an even better supply of healthy fats and nutrients. With an incredibly high smoke point, avocado oil is ideal for cooking in almost any style, including frying, grilling, roasting, sauteing, and searing. You can also use it for cold cooking purposes like marinades, dressings or dips. Coconut oil also has a relatively high smoke point, making it ideal for sauteing, frying, roasting, and baking keto foods as a substitute for butter.