The Best Fats to Eat When You’re Keto

The Best Fats To Eat When You’re Keto #keto #lowcarb #highfat

A keto shopping list of the best fats to eat when you’re keto. Each of these best fats are rated on their smoke point so you can AVOID free radical damage and the risks associated with it, including immune disorders, neurodegenerative diseases, cardiovascular disease, cancer, and more.

There are so many oils out there that it can be dizzying to try and figure out which ones to use, why, when, how, etc.

If the wrong oil is used for the job – say you’re sauteing oil with a smoke point of 177°C or 350°F, you’re going to burn the HECK out of your food.

I’m sure all of us at one point has burnt our food because we chose the wrong oil for the job. My first couple of months with keto had its fair share of burnt things. Over the years, I’ve developed a list of my favorite keto oils for cooking, light finishing, and salad dressings so that my food no longer burns… at least not because I used the wrong oil.

Today’s video runs you through a definitive list of every safe keto oil, their smoke points, and how I like to use them. So…if you’re as clueless as I was about what oils to use, and when, or you’re unsure of which oils are the best for your health, it’s a must-watch.

Then next week, I’ll be running through the oils we should be using sparingly and ones to never, ever consume. Or, at least avoid as much as possible.

Did you know MCT oil also comes in powdered form? Ya! In its powdered state, it's much easier to use, travel with, and incorporate into your favorite recipes. Plus, if you've experienced digestive issues with MCT oil before, MCT oil powder is a lot gentler on the gut. Check out my favorite brand of MCT oil powder here.

Are the fats you use on the list?

For video transcript PDF, scroll down.



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  • Why cooking with the wrong oil is bad for your health
  • Smoke points of the best keto oils
  • The omega-6 to omega-3 ratios of common oils
  • How to use oils when you’re on the keto diet


Which of these fats are your favorites? And, how do you use them on a daily basis? Let’s chat about it in the comments!

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Happy Keto Body


  1. Hi Leanne,

    I’m looking up cacao butter on and of course they have a tonne of options! What should I look for when looking at the different brands? I really should have brought some home from Costa Rica!