Extra Virgin Olive Oil And The Keto Diet

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Why Monosaturated Fats In Olive Oil Are Perfect For Keto Diet

Updated 5th October 2021

Olive Oil And Keto Diet
Olive Oil And Keto Diet

If you are unsure whether extra virgin olive oil has a place in the kitchen of Keto Diet followers, let us reassure you that it is low in saturated fat and high in monosaturated fat, making it a perfect choice for this diet.

Fat is a vital part of the Keto diet, which promotes the use of fat as an energy source for the body instead of carbohydrates.  But, when it comes to choosing fats which will reduce the risk of heart disease and moderate your body’s LDL (bad) cholesterol levels, extra virgin olive oil is one of the best options available.

According to the Olive Wellness Institute, results of research has shown that 25-50ml of extra virgin olive oil a day can help reduce heart disease risk factors, prevent or reduce type 2 diabetes, reduce obesity, prevent mood disorders and reverse fatty liver.

This is largely due to the polyphenolic compounds and antioxidants found in a high quality extra virgin olive oil such as Morocco Gold.

What Is The Keto Diet And Why Does Olive Oil Work So Well?

There always seems to be something new in diet trends with each claiming impressive health transformations and stating how incorporating certain restrictions will help train 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.

Extra Virgin Olive Oil And Keto

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. In fact, we’ve even hosted a cooking class highlighting this latest health craze.  

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.