The Best Vegan Fat Sources For the Keto Diet, According to Experts
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The keto diet is mostly associated with red meat, cheese, and full-fat dairy. And while all these foods certainly are allowed on the keto diet, it's possible to eschew animal products entirely and do a plant-based keto diet.
While many vegan staples such as whole grain bread, quinoa, and brown rice aren't allowed, you can stock up on plenty of nonstarchy veggies, low-sugar fruit, and healthy fat sources. Since the macro breakdown of the keto diet is about 70 to 80 percent fat, 15 to 20 percent protein, and five to 10 percent carbs, these fats will be a big part of the diet.
Our friends at Virta Health, a weight-loss clinic that helps treat type 2 diabetes patients with a ketogenic diet, outlined the best plant-based fats people who are doing a vegan keto diet should incorporate into their plan.
As always, be sure to consult with your doctor or registered dietitian before embarking on any major dietary changes. The keto diet, especially a plant-based keto diet, should be done under medical supervision.
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Avocado Oil
Although vegan keto dieters will probably load up on avocados, avocado oil is also a great option. Avocado oil has a mild flavor, so it's excellent for all types of cooking. It also has the highest smoke point of any of the oils listed, so it's great for cooking and deep-frying at high temperatures.
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Coconut Oil
Coconut oil is a keto staple, because it's high in medium chain triglycerides (MCTs). It also makes an excellent cooking oil for a flavorful dish.
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Canola Oil
Canola oil is a basic oil that can be used for pretty much any type of cooking. It has a high smoke point, so it's ideal for searing, frying, and sautéing.
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Coconut Milk
A key ingredient in curries and basically a substitute for any dairy milk, it also makes for a tasty coffee creamer.
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Olive Oil
EVOO is a standard go-to that's keto-friendly. It's a rich and healthy fat and perfect for cooking, salad dressings, or making your own marinade.
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Coconut Butter
You can use coconut butter to make an egg-free mayo or add to a veggie stir-fry for a rich flavor. For a store-bought variety, order a jar of Niulife Organic Coconut Butter ($16).
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High-Oleic Safflower Oil
High-oleic safflower oil is rich in monounsaturated fats and low in saturated fat. It has a pretty low smoke point, however, so it's not a great option for deep-frying or cooking at high temperatures.
Vegan Butter
Although you probably won't be eating bread on the keto diet, a homemade or store-bought vegan butter, like the one pictured, is great for your veggies or other plant-based recipes.
Coconut Cream
It's thick and flavorful for recipes, and it also makes an excellent coffee creamer.