garlic olive oil and rosemary are all keto friendly

Is olive oil keto friendly?

Are you trying the keto diet?  Read on to find out how olive oil can enhance your keto experience and contribute to a healthier lifestyle.

Understanding the Keto Diet

Before we dive in, let's briefly review the basics of the keto diet. It involves reducing carbs and increasing healthy fats. This way, your body enters a state called "nutritional ketosis," where it burns fat for energy instead of relying on carbs. This shift can lead to weight loss, stabilized blood sugar levels, improved appetite control, and enhanced brain health.

Choosing the Right Fats

The quality of fats we consume is crucial for any diet. Unfortunately, many people unknowingly choose unhealthy fats that can hinder their wellness goals. Seed oils, for example, can cause inflammation and health issues.

Olive Oil: Keto Diet Superstar

Olive oil packs a powerful punch when it comes to supporting a healthy keto lifestyle. It helps you get the right amount of fats and offers numerous health benefits. When you cook with olive oil or drizzle it on your meals, you're adding monounsaturated fat, which reduces inflammation and lowers the risk of heart disease, diabetes, and even cancer. By choosing olive oil, you're opting for a healthier alternative to saturated and processed fats.

Unlocking the Power of Polyphenols

Olive oil isn't just about fats—it also contains polyphenols, which are beneficial compounds that act as antioxidants.

Polyphenols protect your body against oxidative stress and inflammation. Olive oil's polyphenols contribute to overall well-being, making it a fantastic choice for your keto journey. Compared to other "healthy fats" like avocado oil or coconut oil, olive oil stands out with its rich polyphenol profile.

Practical Tips for Using Olive Oil

Here are some practical ways to include olive oil in your meals:

  • Start your day with a spoonful of high-quality extra virgin olive oil to add flavor and goodness.
  • Drizzle extra virgin olive oil on your keto-friendly dishes to enhance their taste.
  • Prepare homemade salad dressings and marinades using olive oil as the base for a healthy twist.
  • Use olive oil for cooking—whether sautéing, roasting, lightly frying, or even baking. Its versatility and ability to handle high heat make it perfect for various recipes.

How to figure out how much olive oil you need

If you are on a low carb, high fat keto meal plan and cook a lot, you will use at least 30 fl oz of olive oil a month.  That's about a bottle of Holive Oil.  So 3 bottles will keep you supplied for 3 months.


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