Cooking fats give a nice starting point when preparing healthy meals.
Keto is a diet based primarily on the use of healthy fats that promote weight loss and wellness. Making it very important for us to understand exactly which fats we should make the most use out of.
In this article, I’m speaking directly about my top six (6) choices when it comes to cooking fats, not oils. Although both fats and oils are a big part of keto, I want to shine a spotlight on each individually.
This list of my favorite cooking fats is in no particular order.
Let’s keto on!
The starting point of healthy cooking fats
The right type of fat makes all the difference in our health. We are giving our body a huge boost with this decision alone.
I talk in detail about fats in another article, but in general, we want to stay FAR AWAY from synthetic trans-fat. Like “it’s not even in your vision, can’t find it anyway on your GPS” type of far.
On the flip side, polyunsaturated fats and monounsaturated fats should be at the forefront of your fat intake. While saturated fats should be consumed, but moderated slightly more.
Using the right cooking fats is a great way to increase the intake of healthy fats through foods.
“The right type of fat makes all the difference in our health. We are giving our body a huge boost with this decision alone.”
Number 1 cooking fat.
Butter contains a lot of omega-3 fatty acids, vitamin K2, and conjugated linoleic acid (CLA).
Butter has so many diverse uses in the kitchen. From cooking, baking, to spreading on keto bread.
Bonus tip: Grass-fed organic butter has up to five times to amount of nutrients in it!
Double bonus tip: When grass-fed organic butter goes on sale, buy as much as you can afford! Butter goes fast in my family, so stocking up is worth it.
Best uses for butter
What is conjugated linoleic acid? (CLA)
CLA is a fatty acid that promotes fat loss. Score!
Number 2 cooking fat.
Ghee is basically butter that has been slow-cooked, at a low temperature for up to 25 minutes.
Taking away milk solids and the dairy proteins casein and lactose. In turn, becoming a great choice for those with dairy sensitivities.
Ghee has a nutty taste, is a deep gold color, and is shelf-stable.
Besides an awesome nature alternative for dairy, ghee is great for digestive health and inflammatory problems. Thanks to butyrate acid.
Lucky for us, ghee is just as diverse as butter and perfect for deep frying.
Best uses for ghee
Number 3 cooking fat.
Clarified butter goes through the same process as ghee. The biggest difference being that clarified butter is not boiled down as long as ghee.
Clarified butter still removes dairy proteins, but not as much. The flavor is also more true to real butter.
High in vitamin A, this fat aids in reproductive health, immunity, and brain function.
Best uses for clarified butter
“Besides an awesome nature alternative for dairy, ghee is great for digestive health and inflammatory problems.”
Number 4 cooking fat.
Duck fat contains a healthy amount of monounsaturated fat and linoleic acid. Making it a wonderful choice for cell health, kidney function, and healthy bones.
If you live in the western world, don’t be scared by the exotic vibe that duck fat gives off.
This fat is incredibly diverse in the kitchen because of its high smoke point. It can also be drizzled on salads and take your steak game to new levels!
I highly suggest trying duck fat in your next meal. It is easily found in every major grocery store chain.
Best uses for duck fat
Number 5 cooking fat.
Tallow is loaded with vitamins A, D, K, and E. Along with antioxidants and CLA. Making it great for skin health and youthfulness, cell health, reduced cancer risks, and immune support.
I love the added nutrients of grass-fed, organic, and local ingredients, but I also know not everyone can afford that lifestyle, so I try not to push it on people (just slightly nudge them). But there are certain foods that I must highly insist on, and tallow is one of them.
The majority of store-bought tallow is highly hydrogenated and still expensive. When purchasing opt for tallow from grass-fed cows and locally sourced if possible. Or better yet make your own!
Bonus: Did you know tallow is a popular toxin-free natural skin care product? I know, at first it's a little weird to wrap your head around, but tallow matches the fatty acid of skin cells. It helps with hydration and acne.
Best uses for grass-fed tallow
“Tallow is loaded with vitamins A, D, K, and E. Along with antioxidants and CLA. Making it great for skin health and youthfulness, cell health, reduced cancer risks, and immune support.”
Number 6 cooking fat.
Lard is rendered pork fat. It is great for deep frying, sautéing, and added flakiness in baked goods. It contains monounsaturated fats, vitamin D, and antioxidants. Making it great for bone, skin, and organ health.
Just like tallow, the best lard comes from pigs who are not grain-fed. Look for pasture-raised labels.
Leaf-lard is the highest quality of pig lard. Lard-leaf comes from the leaf of pork and contains no muscle. It is considered the highest quality part of the pig and praised by pork lovers and bakers.
Its flavor is mild making it a great choice for baked goods especially.
Best uses for pork lard
Main takeaway of cooking fats
Creating a healthy foundation starts with our most basic food ingredients. Choose any of the healthy cooking fats mentioned to nourish the body.
Discovering the link between nutrition and skin aging
Conjugated linoleic acid (CLA) up-regulates the estrogen-regulated cancer suppressor gene, protein tyrosine phosphatase gamma (PTPgama), in human breast cells
Other Meat Concerns: Antibiotics, Hormones and Toxins
- This program has been created for real people who want to eat real food that tastes great and melts fat fast.