Extra Virgin Olive Oil And The Keto Diet

Extra Virgin Olive Oil In Keto Diet

There always seems to be something new in diet trends with each claiming impressive health transformations and training your body to be healthier and feel better.

One such diet trend that has grown in popularity in recent years has been the Keto diet. The keto, or Ketogenic, diet focuses on fat over carbs. It is low in carbohydrates and high in healthy fats, designed to keep blood sugar at healthy levels and enhance metabolism. It gets its name from turning fat into ketones in improving your body’s metabolism, a metabolic process called ketosis.

We already know that extra virgin olive oil comes with its own impressive list of health benefits. In addition to providing essential antioxidants, serving as an anti-bacterial, preventing gallstones and serving your skin, extra virgin olive oil is also high in monounsaturated fats. These fats are an important part of your diet and rightly fits well within the keto diet.

About The Keto Diet

While there are several types of the keto diet, including cyclical and targeted, the standard diet breaks down your food intake into about 75% fat, 20% protein and just 5% of your diet for carbohydrates. Variations flex those numbers slightly but still are founded on high fat and protein with low carbohydrates.

 While a keto diet isn’t right for everyone, it does come with great health benefits like weight loss and helping diabetes. It has also been linked to reducing symptoms of Alzheimer’s disease, improving acne, improve risk factors for heart disease and even reduce the effects of epilepsy.

When pursuing a keto diet lifestyle, for either short long term, there are key foods that you avoid in order to follow the 75% fat, 20% protein and 5% carbs. Most obviously, sugary foods like sodas, cakes, ice cream, candy and others are to be cut out or limited. With a low level of carbohydrates, grains and starches like pasta, rice, cereals and more are limited.

An interesting feature of the keto diet includes the limitation of most fruits and root vegetables, as these are high in healthy carbohydrates. While these food groups are obviously important to keep in your diet in order to get the necessary vitamins and nutrients, a keto diet puts a limit on such carbohydrates. Be sure you are careful to still get all those important vitamins and nutrients you need to live well.

This type of diet also highlights healthy fats, such as monounsaturated. Therefore, it’s important to limit your intake of unhealthy fats. Additionally, products that are low-fat and sugar-free are highly processed and should be limited or excluded when following a ketogenic diet.

Although the percentages of food intake may seem tricky, there are some great and easy ways you can make it happen, especially in using oils and vinegars in your dishes.

Using Extra Virgin Olive Oil As Part Of Your Keto Diet

Perhaps one of the easiest ways to incorporate extra virgin olive oil into your keto diet is through a vinaigrette. This combination of extra virgin olive oil and balsamic vinegar comes with endless possibilities and be catered to exactly what you like.

In addition to using your extra virgin olive oil in a vinaigrette for your low-carb salads, you can incorporate it into so many more of your favourite keto dishes. Roast asparagus, zucchini or broccoli drizzled with extra virgin olive oil. Sauté your chicken in extra virgin olive oil. Incorporating more extra virgin olive oil into your keto diet can add both flavour and elevated health benefits.

If you are thinking about the keto diet be sure to talk with your doctor before starting the plan. But once you do, discover how you can add increased health benefits by incorporating extra virgin olive oil into your regular routine.

The Benefits Of Healthy Monounsaturated Fats Like Olive Oil

Extra virgin olive oil is packed with monounsaturated fats, especially oleic acid — a heart-healthy fat that supports ketosis. These fats are easily converted into energy, helping your body maintain a steady state of fat burning. Unlike processed seed oils, EVOO provides clean, sustained fuel that keeps you fuller for longer and helps stabilize energy levels throughout the day.

1. Supports Heart Health

One of the most researched benefits of olive oil is its positive effect on heart health. Studies show that regular consumption of EVOO can:

• Lower LDL (“bad”) cholesterol
• Raise HDL (“good”) cholesterol
• Improve blood vessel function
  This makes it a heart-friendly fat source for keto followers, who often rely heavily on fats for caloric intake.

2. Rich in Antioxidants and Anti-Inflammatory Compounds

Extra virgin olive oil contains powerful antioxidants, such as polyphenols and vitamin E, which help combat inflammation and oxidative stress. Chronic inflammation is linked to many modern diseases, so including EVOO in your keto meals can help protect your body at the cellular level.

3. Supports Brain Function and Mental Clarity

Healthy fats are vital for brain function — and EVOO’s composition supports cognitive health. The oleic acid and antioxidants in olive oil may help protect neurons, enhance focus, and reduce brain fog — a common complaint when transitioning to keto. Some research even suggests olive oil may help protect against neurodegenerative conditions like Alzheimer’s disease.

4. Aids Digestion and Gut Health

EVOO has mild anti-microbial properties and supports the production of bile, aiding in fat digestion — essential when your diet is rich in fats. It can also support a healthy gut microbiome, which contributes to better digestion and nutrient absorption.

5. Adds Flavor and Versatility to Keto Meals

Beyond its nutritional profile, EVOO is incredibly versatile. Drizzle it over salads, roast vegetables, mix it into dressings, or use it for light sautéing. It adds depth and richness to keto dishes while keeping your meals exciting and flavorful — no butter overload required!

 How Much Extra Virgin Olive Oil to Use

For most keto followers, incorporating 1–3 tablespoons of EVOO daily is ideal. Choose high-quality, cold-pressed extra virgin olive oil — preferably in a dark glass bottle to preserve its nutrients — and store it away from heat and light.

Take a look at the health boosting polyphenols in each bottle of Morocco Gold Extra Virgin Olive Oil here.

Key Takeaways:

Extra virgin olive oil is more than just a tasty fat — it’s a nutritional powerhouse that aligns perfectly with the principles of the ketogenic diet.

From fuelling your body with healthy fats to protecting your heart and brain, EVOO deserves a front-row spot in your keto kitchen.