The Worst Fats to Eat When You’re Keto (or any time)

The Worst Fat To Eat When You're Keto (or any time) #keto #lowcarb #highfat

The oils you should never eat. Oils that cause inflammation, digestive conditions, and more. Smoke points, omega 6 to 3 ratios and why I choose not to consume vegan spreads. Ever.

Many of us, myself included, have been duped by the food and “nutrition” industry to eat oils and fats that are not good for us.

I used to think grapeseed oil was a healthy oil for baking. This is wrong.

I used to think that canola oil, regardless of the way it was processed, was REALLY bad.

I used to think that sesame oil added healthy flavor to dishes, I couldn’t have been farther from the truth.

There was a time where vegan spreads were the only fat I consumed.

And don’t even get me started on “healthy omega oils”.

I spent two solid weeks digging into the research behind common oils – they’re polyunsaturated content, processing methods, omega ratios, and more, and have rated each and every common oil to decode marketing gimmicks and uncover the truth.

Watch part 1 of this series on the BEST keto-safe oils.

If you’re struggling with inflammation, unhealthy oils could be the culprit. Signs of inflammation include but are not limited to aches, pains, fatigue, weight imbalances, itchy skin, red skin, autoimmune conditions, multiple food allergies/sensitivities, multiple infections, high blood glucose, digestive issues (gas, diarrhea, bloating, or constipation), acne, eczema, psoriasis, puffy eyes or face, gum disease, brain fog, anxiousness, erectile dysfunction, and more.

For video transcript PDF, scroll down.


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  • The impact that the polyunsaturated fat content of an oil has on it’s inflammatory factors
  • The importance of oil processing in finding an oil that benefits your body
  • The omega-6 to omega-3 ratios of common oils
  • Classification of oils on their processing methods, ingredients, and inflammatory factors


I know what many of you are thinking: Wait, what? Did she just put canola oil on the list of safe cooking oils? No way is this woman sane.

I know. It blew me away, too. But with the right selection, canola oil is safer than many other oils out there. The omega-6 to omega-3 ratio of canola oil is on point—the distribution of SFAs to MUFAs and PUFAs is fabulous, and you can source cold- pressed versions, no problem. So the standard checks are in place.

So why did canola oil get a bad reputation? It’s generally assumed that all canola oil is refined, solvent-extracted, and processed to the nth degree. In addition, there’s a ton of genetically modified canola oil on the market today—about 90 percent of the world’s canola crop is genetically modified.

But let’s say we could get a non-GMO, organic, cold-pressed, and unrefined or chemical-free/low- heat-refined canola oil, which we can. What then? Keeping in mind what makes a good cooking oil (see page 135), let’s take a look at how canola stacks up to other oils.

Both flaxseed oil and hemp seed oil are touted as health-promoting oils for the very components that canola oil contains, and in many cases canola oil does it better. The PUFA content of unrefined canola oil is 32 percent, hemp seed oil is 80 percent, and flaxseed oil is 66 percent. From this information, we can draw the conclusion that canola oil is naturally more stable than hemp or flax. I’ll put that in the “win” column. Looking now to the omega-6 to omega-3 ratio, canola sits at 2:1, hemp seed at 3:1, and flaxseed at 4:1. We know that the closer the ratio is to 1:1, the better off we’ll be. Again, “win” column.

I’d say canola oil is doing pretty well for itself. But let’s dig a little deeper into its past to understand what went wrong and how we can find a good source of the stuff.

Canola was bred from rapeseed, which thirty years ago contained elevated levels of erucic acid, a monounsaturated omega-9 fatty acid considered harmful to humans. Canola has been bred over the years to have less erucic acid; today’s canola oil contains less than 2 percent. (Note that breeding plant varieties for certain qualities is very different from genetically modifying it—the former has been done for thousands of years, while genetic modification is a very recent development.)

Yes, a lot of canola oil is produced from genetically modified rapeseed. But there are non- GMO brands out there. A representative from the Non-GMO Project writes:

If a product has our Non-GMO Project Verified seal, you can be sure that it was produced using industry best standards for GMO avoidance.

We offer non-GMO verification for canola oil produced from rapeseed that has not been genetically modified. Natural cross-breeding techniques that have been used by farmers for thousands of years are not considered genetic engineering under our Standard.

Is the ultra-refined, heat-processed, chemically extracted, genetically modified canola oil bad? You bet it is. Do I plan on drowning myself in non-GMO, organic, cold-pressed, unrefined, or chemical-free/ low-heat refined canola oil? No. Just like I don’t plan to do the same with hemp seed, walnut, and flaxseed oils anytime soon because of their PUFA content.

But I won’t go around shaming canola oil anymore. If you look for the same markers of quality used to evaluate any high-PUFA oil, it’s just as good.

To get your hands on the ENTIRE Practical Oil Guide, check out The Keto Diet.

Which of these nasty oils have you been using thinking they were okay? Let’s chat about it in the comments (and don’t worry… you can just swap it out with the healthier oils and life will be good).

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  1. Does this mean I should not eat smoked oysters? I think they are all packaged in cottonseed oil. This sounds weird, but could I just rinse them off?

    • Rinsing them off will probably help! I’m not sure you’ll be able to get all of the oil off, but it’s better than nothing ;) I believe Crown Prince sells smoked oysters that are packed in olive oil, though!

  2. Hi Leanne,
    I frequently make your Keto Sesame Wings and you state in this video to not use sesame oil anymore. What do you suggest I substitute with? Thanks for the great video.

    • I still have sesame oil on occasion. If you’re making them very frequently, perhaps replace the sesame oil with avocado oil part of the time to reduce consumption.

  3. Hey I love your info and energy.
    After watching this I looked at my vitamin d3 supplement and saw that the first ingredient is soybean oil….eeek. do you have a recomendation?

    • Yikes! Is it a liquid vitamin D? NOW Foods has a really good one made with MCT oil.

  4. How about coconut oils Avocado oils and olive oil those ok to use ??

  5. Are you familiar with the Tessemae’s brand? It’s big in the Whole30 community, but I don’t know if it’s available in Canada. They switched from using EVOO as their base oil to using sunflower oil. I can feel the difference in the quality now. It’s worse and makes me feel worse. I brought this up to Melissa Hartwig but she insists that the sunflower oil they use is perfectly healthy and fine to consume. My instinct told me no, and now you pretty much confirmed why. I make all my own dressings now.

    • Such a bummer they switched! They were probably one of the only ones on the market using olive oil. Good for you for trusting your gut and making your own!

    • Wow. I didn’t know this. I have been using their products for a few years, and didn’t realize they had changed. Thats really too bad.

  6. Thanks for the info! While I can’t follow a Keto diet (tried for years too underweight and genetic ATP issues), I still value a lot of the info you share. I’ve requested the transcript and perhaps I’ll learn there, but I’m curious if you offer advice on what to do if an expensive prescription is made with sunflower oil and you have to take it every day 2 times a day. Do you know of an oil I could take with it to balance the PUFA content? :) many thanks!!!

    • I imagine the sunflower oil in it is a very small amount. If you depend on the prescription, I wouldn’t worry about it too much! The best you can do is make sure the other oils you are consuming are good ones (like these).

  7. Great info! I only use three oils which are Bragg cold pressed non GMO, olive oil, Kirkland Unrefined Organic Virgin coconut Oil (cold pressed, unrefined) and Costco’s Ottavio 100 percent pure Avocado oil. Ony concern there is while it says only AVOCALO oil, it says product of Mexico and bottled and packed in Italy.

    • Sounds like you’re crushing it in the oil department! ;) Uh oh, do you suspect it might not be 100% avocado oil?