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Going by its name, vegetable oil sounds so healthy. In fact, the American Heart Association promotes vegetable oil as heart-healthy.
The consumption of vegetable oil has increased drastically at the expense of other animal-based fats like butter and lard.
We know that not all healthy foods are keto-friendly. But does vegetable oil kick you out of ketosis?
Find out why you should avoid vegetable oil on keto and what the best keto oils are to use instead.
How is Vegetable Oil Made?
While some oils are simply extracts of a whole food like olives, coconuts, and nuts, vegetable oil goes through a more complicated process.
The initial step is the crushing of the vegetable to extract the oil. After this, it is heated and mixed with hexane.
Hexane is a chemical that further extracts the remaining oil. Then, the solid parts are removed and used to feed animals.
In addition, the crude oil undergoes RBD, or refining, bleaching, and deodorizing. These three stages help in improving the color, smell, and taste of the oil.
In this process the oil is treated with phosphoric acid and caustic soda. The latter reacts with the unwanted fatty acids to turn them into soap.
The soap is then separated from the oil.
After this, the oil is heated and mixed with filter aids.
These include diatomaceous earth and clay to absorb the coloring and other impurities in the oil.
The oil is filtered to remove the filter aids once again along with the impurities.
As the last step, the oil is heated under a vacuum to 480° Fahrenheit.
This process removes free fatty acids and more impurities.
Why You Should Avoid Vegetable Oil on Keto
Over the years, many people have started using vegetable oil because of its “heart-healthy” label.
It is marketed as an alternative to saturated fat, such as butter, lard, and tallow.
Many believe that it is good for the heart because polyunsaturated fats are linked to a reduced risk of heart problems
However, most vegetable oils have the omega-6 PUFA called linoleic acid.
Linoleic acid can cause the following:
Linoleic acid also causes inflammation.
This low-level inflammation may worsen and be a symptom of chronic diseases in the Western world.
These diseases include heart disease, cancer, diabetes, and arthritis.
High in Trans Fats
Vegetable oil can also contain trans fats which are products of hydrogenated oils.
Even non-hydrogenated vegetable oils may also contain some trans fats.
A high intake of trans fats may lead to heart disease, obesity, cancer, and diabetes.
Oxidizes When Cooked
Why is this bad? Because the linoleic acid in vegetable oil is unstable.
The production of oxidized lipids can accelerate heart disease.
Remember the following:
- Saturated fats have no double bonds.
- Monounsaturated fats have one bond.
- Polyunsaturated fats have two or more double bonds.
Vegetable oil, a polyunsaturated fat, has double bonds that make them prone to oxidation and later on deterioration.
The high level of fatty acids caused by this can be harmful to your body.
They penetrate the walls of your arteries and clogs them, increasing the risk of heart disease.
Prevents Weight Loss
The ideal ratio of omega-6 to omega-3 fats is 1:1. Both omega-6 and omega-3 fatty acids are essential fatty acids because your body can’t produce these.
However, because of our over consumption of vegetable oils, this ratio is now closer to 20:1.
This higher ratio has been a strong predictor of obesity.
Weight gain from this oil may also be caused by arachidonic acid, which is made from excess linoleic acid.
Does Vegetable Oil Kick You Out of Ketosis?
When asked if something is keto-friendly, the main concern is usually whether it kicks you out of ketosis or not.
Vegetable oil will not kick you out of ketosis.
In fact, it can help induce ketosis because it is a type of fat.
However, many people fail to understand that keto-friendly foods and drinks should not only help you maintain ketosis, but also be good for your overall health.
In the case of vegetable oil, it has various health risks which we previously mentioned.
Other unhealthy oils to avoid on keto include:
- soybean oil
- peanut oil
- corn oil
- canola oil
- cottonseed oil
- sunflower oil
- safflower oil.
Best Keto Oils
Here’s the standard for a healthy keto-friendly oil.
- It can withstand high temperatures without producing toxic by-products.
- It provides health benefits while keeping you in ketosis.
- It can be used in different keto meals and drinks.
The following oils fit these guidelines.
MCT stands for medium-chain triglycerides. These are good fats from coconut oil that can help boost ketosis.
Look for an MCT oil that has caprylic acid (C8) and capric acid (C10) to get you into ketosis more quickly.
Avocado oil is considered the best option for high-heat cooking, compared to coconut oil, olive oil, and other types.
It’s best to use this oil for high-heat cooking and homemade dressings, considering its higher price. For baking and other types of cooking, try MCT oil or coconut oil instead.
Look for organic refined coconut oil for your high-heat cooking. It is odorless, flavorless, and cheap.
Unrefined coconut oil is more ideal for other uses, like baking, smoothies, and coffee. It’s also a bit healthier because it is less processed.
Undefined coconut oil is not good for high-heat cooking because it is also prone to oxidation like vegetable oil.
FAQs Oils and Ketosis
How Do I Know if an Oil is Good or Bad?
While the keto diet is high-fat, that doesn’t mean you can consume all types of fat or oil.
The best quality fat sources should increase your HDL cholesterol and lower your blood pressure. Examples include avocado oil, MCT oil, and coconut oil.
Avoid processed trans fats and polyunsaturated fats that can cause inflammation and heart diseases.
Check out our guide to good and bad fats on keto now!
What Happens if You Consume Too Much Oil on Keto?
As with other types of food, too much oil can cause health risks.
However, when it comes to oil and other types of fat sources, your concern should be more about the quality of fat over quantity.
Fat has been demonized by different diet fads because of the possible health risks. But it’s usually the wrong types of fats that can lead to heart diseases, obesity, inflammation, etc.
Check out our article on what happens when you eat too much fat on keto!
What is the Best MCT Oil on Keto?
MCT oil is digested more rapidly than other oils, instantly producing ketones in the body.
However, not all MCT oils are created equally.
As mentioned, the best MCT oil has caprylic acid (C8) and capric acid (C10).
Read our buying guide to MCT oil now.
What are the Health Benefits of MCT Oil?
MCT oil is metabolized differently than other long-chain triglycerides.
One of its benefits is its ability to enhance ketosis and weight loss. It becomes even more effective if you religiously follow a high-fat, low-carb diet.
It helps with energy expenditure, burned calories, athletic performance, improvement of risks associated with diabetes, and more.
Find out the other health benefits of MCT oil now.
Fat Isn’t Always Keto-Friendly
Vegetable oils may seem healthy because they are endorsed as good for the heart, but there are numerous health risks associated with consuming too much.
These include heart disease, obesity, inflammation, and more.
Instead of using vegetable oil for your keto treats, use better quality fats like MCT oil, organic coconut oil, and avocado oil.
Aside from helping you stay in ketosis they offer additional health benefits and fewer health risks.
Find out the best MCT oil to use on the keto diet now!