Is Olive Oil Keto Friendly? (2024)

FAQs

Is Olive Oil Keto Friendly? ›

Coming in at 100 percent fat content, olive oil is compatible with a ketogenic diet, and it is also an excellent source of healthy fats. This is because olive oil is high in both monounsaturated and polyunsaturated fats (a.k.a. the “good” fats), while being low in saturated fats (a.k.a. the “bad” fats).

The answer is a resounding yes! In fact, many believe that extra virgin olive oil, known for a wide range of health benefits, is the single best oil for a keto lifestyle. Most importantly for keto, olive oil is low in saturated fat and high in monounsaturated fat, making it a perfect fit for all versions of the diet.

While, according to nutrition experts, butter is healthier for your keto diet regime, it's still important to note that both varieties can be unhealthy when taken in large servings.

Recommended amount of daily intake

According to PREDIMED, and according to the indications of the study doctors, the recommended daily intake of extra virgin olive oil is 40 milliliters, that is, about four or five tablespoons daily.

If you occasionally want to “carb up,” or if you can maintain ketosis at a higher level of carbs, eating 50 grams of carbs means you're still staying relatively low carb. Here's 50 grams of refined or higher carb foods: three slices of bread, three potatoes, a cup of rice and a cup of pasta.

Avocados

Avocados are a really popular choice with people following the keto diet since a whole avocado contains only 17 g of carbs — of which 14 g is fiber — and 30 g of fat. They are also high in many vitamins and minerals, including potassium and B vitamins.

On a keto diet, fat should make up 55–60% of a person's daily intake. If a person does not consume enough fat on a keto diet, they may not feel full. This can lead to snacking and consuming more calories than a person needs, resulting in weight gain. Additionally, fat is an important component of a person's diet.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Usually, the small cup of olive oil is followed by a small glass of warm water with freshly squeezed lemon juice. Some people even suggest that a tablespoon or two of olive oil may be all you need to fully reap its benefits. The consumption of olive oil includes a healthier digestive process as well.

Does olive oil cleanse the liver? ›

Studies have concluded that incorporating olive oil into your diet can significantly reduce the fat deposit in your liver. A compound found in olive oil, hydroxytyrosol, has even been shown to reduce the adverse effects of fatty liver disease.

In the morning, it can be taken on an empty stomach, and in the evening before bedtime. Scientists recommend the consumption of quality olive oil in amounts of 2 to 3 tablespoons, which is sufficient to take advantage of all its potentials and positive effects on our body and health.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.

Just one large potato contains 20 grams of net carbs, the daily limit on a keto low-carb diet. As does one half of a large hamburger bun. Or half a cup of rice or pasta. These foods practically can't be included at all on a keto low-carb diet, and only in small amounts – if at all – on a more liberal low-carb diet.

Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it. In the meantime, your weight loss may be disrupted.

In my keto experience, I've discovered that olive oil and avocado oil are excellent choices among vegetable oils. They have good fats and low carbs, making them great for both cooking and dressing. It's all about making smart choices that not only taste good but also support your keto goals.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Switch out vegetable oil for oils with healthy fats like virgin olive oil, avocado oil, or lard. These substitutes allow you to consume two fried chicken thighs at around 2.1 grams of carbohydrates, significantly less than what you're getting from take-out fried chicken.

Olives, in green or black varieties, are the perfect addition to a ketogenic diet plan. With just 3 net carbs per 100 g serving (about 10 olives), they can be eaten alongside low-carb dishes like salads, dips, or even by themselves as a snack. And olive oil is equally as beneficial.