Before following the "keto" diet .. 7 oils are recommended to use and 3 should be avoided

With about a thousand different types of special cooking oils, it's hard to know which species are good for our health and which ones are recommended for cooking many different recipes.

In her article published by Health24, writer Christine Byrne said two key factors to consider when choosing the right cooking oils are the saturated fat content and the smoking point, also known as the burning point.

Although the most prevalent ketogenic diet, known for its weight-loss and efficiency, has made saturated coconut butter and oil very popular, USDA continues to recommend reducing saturated fat to less than 10% of calories. Daily thermal, compensated by oils that contain a higher percentage of unsaturated fats.

1. Avocado oil
According to dietitians Lacy Lakatos and Tammy Lakatos Chimes, avocado oil is among their favorite cooking oils, and its flavor is not too strong, nor does it overwhelm the cooked foods.

It contains vitamin E, which is a fat-soluble vitamin, not to mention an antioxidant which helps protect cells from damage. Because it is rich in healthy trans fats, especially monounsaturated fats, it is not only good for your health, but also has a higher smoking point than oils rich in polyunsaturated fats.

2. Hazelnut oil
Although you may not want to use it to cook potatoes or grilled meats, its sweet smell makes it a good choice for cooking vegetables grown in the autumn such as pumpkins, carrots and parsnips. It is noteworthy that it contains a lot of monounsaturated fat and has a high degree of combustion.

3. Pure virgin olive oil
According to nutritionist Lakatos, this oil contains a high content of antioxidants and monounsaturated fats, making it one of the most useful oils that you can use for cooking. It can be used in cooking and grilling some cuisine.

4. Normal olive oil
Non-virgin olive oil, sometimes called "refined olive oil / light olive oil", is another health option. Although the word "refined" is not favored in the world of nutrition, it plays a different role in this case, according to Seams.

Generally, refining olive oil eliminates some antioxidants and raises the point of combustion. The price of ordinary olive oil is less expensive. In addition, it is best to use light or refined olive oil for frying.

5. Peanut oil
Not the best choice for all types of cooking. However, it can be used in any recipe you need, such as cakes and biscuits, or in recipes inspired by Asian cuisine such as French fries. Because it contains most of the monounsaturated fats, peanut oil has a high combustion point, and you can use it in all types of cooking.

6. Algae oil
According to Chimes, this type contains a lot of antioxidants and has a high combustion point. Because of its neutral flavor, it can be used in any type of cooking. It should be noted that algae oil is relatively new in the market. Therefore, it is likely to be more expensive than other neutral oils.

7. Canola oil
It is notorious for its fairly low prices, or because it is often used in unhealthy fried foods. In contrast, it contains mostly unsaturated fats and has a high combustion point, making it a versatile choice for cooking. When you want to cook something fried, canola oil is the best option.

As for the oils to avoid whether you follow the keto diet or any other diet, you should avoid the following oils:

- Beware of vegetable oils
The author warned against the use of vegetable oil. Because some of these oils may have a small smoke point, they will burn at low temperatures, resulting in carcinogens during oxidation.

- Coconut Oil
Has both benefits and risks. Lacatos said the oil is very stable and has a high combustion point, which makes it well suited for high temperature cooking. Plus it has a high content of antioxidants.

In contrast, coconut oil has a high content of saturated fat. Although some argue that the saturated fats contained in plants are not as harmful as the saturated fats found in animal flesh, research has yet to confirm the difference.

- Beware of palm oil
Many light foods and peanut butter contain palm oil, because it is cheap and has a long shelf life. While most oils have a relatively low environmental impact, palm oil production has been classified as a major deforestation factor in Southeast Asia, according to The New York Times. According to Sheams, palm oil causes enormous damage to the environment and has a high saturated fat content. Therefore, it is necessary to avoid using it to maintain your health and protect the planet.