Coconut oil has become famous for people following the keto diet due to its high-fat content and numerous health benefits. However, there are still some concerns regarding whether or not it is keto-friendly. This article will discuss the advantages and potential drawbacks of incorporating coconut oil into a keto diet.
How much coconut oil should I eat on keto?
Coconut oil is a calorie-dense food and should be taken in moderation. A tablespoon of coconut oil contains around 120 calories and 14 grams of fat. Experts recommend that people on a keto diet aim for approximately 70-80% of their daily calories to come from fat, meaning you can consume around 2-3 tablespoons of coconut oil daily.
How do you use coconut oil in a keto diet?
Coconut oil is versatile and used in various ways on a keto diet. Here are some ideas:
- Cooking: Coconut oil has a high smoke point, perfect for high-heat cooking methods such as frying and sautéing.
- Baking: Coconut oil is used as a substitute for butter or other oils in keto baking recipes. Alternatively, substitute coconut oil for butter in our keto baking mixes.
- Smoothies: Add a tablespoon of coconut oil to your keto smoothies for an extra dose of healthy fat.
Alternative keto-friendly oils
While coconut oil is a popular choice for keto dieters, other oils are equally keto-friendly. These include:
- Olive oil is an excellent option for those on a keto diet, as it is high in heart-healthy monounsaturated fats.
- Avocado oil: Like coconut oil, avocado oil is high in healthy fats and has a mild flavour that pairs well with many dishes.
- Derived from coconut oil, MCT oil is a potent source of medium-chain triglycerides that are highly concentrated. MCT oil is quickly absorbed by the body and is often used as a supplement by those on a keto diet.
Which is better for keto - coconut oil or olive oil?
Coconut oil and olive oil contain healthy fats that are great for a keto diet. Coconut oil has a significant amount of saturated fat, which can help increase HDL cholesterol (the good kind). In contrast, olive oil is rich in monounsaturated fats linked to lower heart disease rates. Coconut oil or Olive oil? Well, it depends on your personal preferences and dietary goals.
Coconut oil vs MCT oil
MCT oil is made from coconut oil and is a concentrated source of medium-chain triglycerides. While both oils are high in healthy fats, MCT has a much higher concentration and is often used as a supplement by those on a keto diet. However, it is essential to note that MCT oil should be consumed in moderation as it can cause digestive issues in some people.
Does coconut oil spike blood sugar?
One of the main concerns regarding coconut oil and a keto diet is whether or not it spikes your blood sugar levels. However, coconut oil minimises blood sugar levels and can improve insulin sensitivity in some people.
Conclusion
Coconut oil is a healthy and keto-friendly alternative way to consume healthy fats. However, consuming it in moderation and incorporating other keto-friendly oils into your diet is essential.
