Disclaimer: This article is for informational purposes only. Always consult a physician before you make important decisions about your health and nutrition.
Are you on a ketogenic diet and wondering if olive oil fits in? The keto diet can be tricky to navigate, and it’s essential to know what oils you can and can’t use. In this article, you’ll learn everything you need to know about olive oil and the keto diet.
We understand the frustration of feeling unsure about what to include in your diet and the fear of making a mistake. As producers of one of the healthiest, keto-friendly olive oils, we have a wealth of knowledge on the subject and are here to provide you with expert advice.
This article is for those who are passionate about their health and want to make informed choices. Whether you’re a seasoned keto pro or just starting out, keep reading to find out more about the keto-friendliness of olive oil.
What is the ketogenic diet?
For those of you who are just starting with keto, the ketogenic diet is a high-fat, low-carb diet that puts your body into ketosis, a process that happens when your body doesn’t have enough carbohydrates to burn for energy and burns fat instead. There are many health benefits associated with this state of improved blood sugar management, including weight loss. When I was on keto, I experienced better sleep quality and improved energy throughout the day without sugar crashes.
Using extra virgin olive oil in the ketogenic diet
The keto diet is all about eating foods high in fat and low in carbohydrates. While the ratios between the different macronutrients depend on a person’s gender, age, and individual goals, a person should consume up to 50 grams of carbohydrates per day to stay in ketosis.
So the immediate questions that arise are: How good are olive oil’s fats for people on keto, and can consuming olive oil get you out of ketosis? Moreover, since many people do keto for its health benefits, what does olive oil bring to the table in that area? Let’s explore them.
Is olive oil keto?
Absolutely. Olive oil, especially polyphenol-rich olive oil, is an excellent choice for people on keto. Olive oil consists of healthy unsaturated fats and can be added to almost any dish. Moreover, it contains zero carbs. It is also very heat stable and can be used in salads and dressings and for frying and cooking.
People on keto need to get 55% to 60% of their daily calories from fat. Generally, ketogenic diets allow foods high in saturated fat and cholesterol on the premise that ketosis minimizes the side effects (including increased risk of heart disease) from long-term consumption. However, it’s a good idea to substitute sources of saturated fats such as meat fat, butter, cream, etc., with healthier unsaturated fats such as olive oil and avocado. Moreover, extra virgin olive oil is rich in Oleocanthal, a natural polyphenol exclusive to the olives (and olive oil), with potent anti-inflammatory properties.
What is in 1 tablespoon (13.5 grams) of extra virgin olive oil?
You might be wondering how many fats are in olive oil. According to the USDA, one tablespoon of olive oil contains the following:
- 119 calories
- 1.86 grams of saturated fat
- 9.86 grams of monounsaturated fat
- 1.42 grams of polyunsaturated fat
How many carbs are in olive oil?
According to the USDA, olive oil is a pure fat source and doesn’t contain carbohydrates. As a result, consuming virgin olive oil can never get you out of ketosis.
How much olive oil per day on keto?
People on keto get 55% to 60% of their daily calories from fat. If you target a daily intake of 2,000 calories, that corresponds to 120–130 grams of fat. However, it’s important to note that every person is different, and the ratios between the macronutrients you need depend on your gender, age, and individual goals.
Extra virgin olive oil is a healthy and tasty choice that can quickly become a vital part of the keto diet. It’s one of the most delicious and versatile fats you can use for cooking or meat and salad dressings. Moreover, extra virgin olive oil (EVOO) and polyphenol-rich EVOO can bring even more health benefits to keto diet practitioners.