The ketogenic diet relies on consuming a high ratio of healthy fats and severely restricting carbohydrate intake to shift the body into a metabolic state called ketosis. The quality of the fats consumed is equally important for overall health and the diet’s success. Canola oil is a widely used fat source, and its suitability for a ketogenic lifestyle requires a deeper look into its fatty acid composition and industrial processing, not just its carbohydrate count.
Canola Oil’s Macronutrient Profile
Canola oil, like all pure oils, is composed almost entirely of fat, containing zero net carbohydrates and no protein. A single tablespoon provides about 14 grams of fat and approximately 124 calories, fitting the fundamental requirement of a high-fat, low-carb diet. Since the oil contains no carbohydrates, it will not interfere with maintaining ketosis. This initial assessment suggests canola oil is technically compatible with the keto diet’s goal of fat consumption for fuel.
The fat composition of canola oil is primarily unsaturated, consisting of monounsaturated fats (about 64%) and polyunsaturated fats (about 28%). Its low saturated fat content (around 7%) is often promoted as a health benefit. However, for a diet focused on using fat as a clean energy source, the type of fat and its stability become the primary concern, extending beyond merely avoiding carbohydrates.
Why Quality Matters: Omega Balance and Processing
Many ketogenic experts advise against using canola oil due to its polyunsaturated fat profile and the refinement process it undergoes. Canola oil contains both Omega-6 and Omega-3 fatty acids, which are essential polyunsaturated fats, but their ratio is a point of contention. Although the oil’s ratio of Omega-6 to Omega-3 is often cited as 2:1, the overall consumption of Omega-6 fatty acids in the modern diet is already extremely high. The ideal healthy ratio is closer to 1:1, but the typical Western diet often reaches ratios as unbalanced as 15:1 or 20:1, which can promote chronic low-grade inflammation.
Canola oil is highly susceptible to damage from heat and chemicals because of its polyunsaturated fat content. For this reason, it typically undergoes an industrial process called Refining, Bleaching, and Deodorizing (RBD). This refining process often uses high heat and chemical solvents like hexane to extract the maximum amount of oil.
The high heat and chemical processing can strip away beneficial compounds like tocopherols. Furthermore, the extreme heat used in deodorizing can damage the delicate fatty acids. This potentially leads to the formation of small amounts of trans fats and other undesirable oxidation products. The goal of a healthy ketogenic diet is to consume high-quality, stable fats, which are compromised by this aggressive industrial processing.
Recommended Keto-Friendly Oil Substitutions
Better alternatives to canola oil are readily available, aligning with the goal of using high-quality, stable fats in a ketogenic diet.
For high-heat cooking applications like frying or searing, avocado oil is a superior choice because of its very high smoke point and primarily monounsaturated fat composition. Refined coconut oil is also a preferred option for medium-high heat cooking and baking, as it is rich in saturated fats and medium-chain triglycerides (MCTs), which the body easily converts into ketones.
For lower heat cooking, salad dressings, or finishing dishes, several stable options are recommended:
- Extra virgin olive oil, which offers healthy monounsaturated fats and antioxidants.
- Butter.
- Ghee.
- Lard.
- Tallow.
These animal fats are excellent, stable, keto-friendly options that impart a rich flavor. Choosing these less-processed and more stable fats aligns better with the overall health philosophy of the ketogenic lifestyle.