Is Extra Virgin Olive Oil Keto Diet Friendly?

Why Extra Virgin Olive Oil Is The Best Fat For The Keto Diet.

^{Updated February 8th 2025}

The growing popularity of the ketogenic diet, or keto diet, has sparked curiosity about which fats are the best for maintaining ketosis and reaping health benefits. If you’re wondering whether extra virgin olive oil (EVOO) is keto-friendly, the answer is a resounding yes. This versatile oil not only fits seamlessly into the high-fat, low-carb diet but also offers a range of health benefits that can enhance your overall wellness.

In this blog, we’ll explore the relationship between extra virgin olive oil and the keto diet in detail. You’ll learn why EVOO is a standout choice for keto followers, how it complements weight loss goals, its impact on type 2 diabetes, and the unique benefits that come with incorporating EVOO into your ketogenic lifestyle.

Extra virgin olive oil (EVOO) is often touted as the healthiest fat and it’s easy to see why. It’s one of the best options for those following a Keto diet, as compared to other cooking oils, due to its high monounsaturated fats and low polyunsaturated fats.

In addition, extra virgin olive oil contains beneficial antioxidants that can fight inflammation and help protect against serious illnesses like heart disease. From an extra depth of flavor when cooking to health benefits, extra virgin olive oil is truly one of the most versatile and beneficial fats around. So, if you are wondering which olive oil is best for a Keto diet or any diet requiring healthy fat consumption, look no further than a quality extra virgin olive oil.

What Is The Keto Diet?

The Ketogenic diet (or Keto diet) has been surging in popularity in recent years and is now well-established in Europe as well as North America. It is also expanding in popularity in Asia.

The fat-centric diet was initially used to treat children and adults with epilepsy. However, modern studies have shown that adhering to a ketogenic diet may have a variety of other health benefits, including weight loss and mitigating the effects of Type 2 diabetes.

The diet works by having adherents replace carbohydrates and proteins with fats. However, not all fats are the same. Many health experts and enthusiastic followers of the ketogenic diet recognise that because extra virgin olive oil consists mostly of unsaturated fats vs. saturated fat, including extra virgin olive oil in the diet is a great way to improve its efficacy.

The ketogenic diet – keto for short – is primarily based on the consumption of fat, giving less emphasis to the other two macronutrients – proteins and carbohydrates. While ratios vary depending on the individual and their goals, the caloric intake of keto diet adherents is typically composed of only 5 to 10 percent carbohydrates and 15 to 30 percent protein, with the remainder of the diet made up of fat.

The idea behind the diet is to achieve ketosis, a state in which the body and brain switch from breaking down carbohydrates to processing fats as the primary source of energy. During ketosis the body converts fat into ketones, which are then converted into energy. At the beginning of the diet, the body solely burns newly-consumed fat, but as the body adjusts, it begins to break down stored fat too.

Since the body is reverting to this alternative source of fuel, it is important to not consume a high volume of carbohydrates, as it will quickly convert back to using this macronutrient as fuel.

Extra Virgin Olive Oil And The Keto Diet

At its core, the keto diet is all about consuming high-fat, moderate-protein, and ultra-low-carb foods to encourage the body to enter and stay in ketosis. Ketosis is a metabolic state where the body uses fat for fuel instead of carbohydrates. Choosing the right fats is essential here, as they form the basis of your energy intake.

Extra virgin olive oil is an ideal fat for keto diets, offering:

• High Fat Content: EVOO is composed of about 73% heart-healthy monounsaturated fats, which are crucial for fueling your body in ketosis.
• Zero Carbs: With no carbohydrates at all, EVOO perfectly aligns with the low-carb requirements of keto.
• Versatility: Use it raw for salads, drizzled over roasted vegetables, or as a replacement for butter in recipes to maintain variety in your diet.

Unlike processed oils like soybean or canola, EVOO is minimally processed, retaining its purity and nutritional profile. Its high smoke point also makes it suitable for light cooking while preserving its beneficial compounds.

Extra virgin olive oil is one of the best choices for those on the keto diet. Not only is extra virgin olive oil a healthier option than other fats and oils, but it also adds flavor to food without extra calories or carbohydrates. But which extra virgin olive oil is best for the keto diet?

Look for raw and unrefined extra-virgin olive oil with “first cold press” or “cold extracted” on the label, as these will have higher levels of healthy fatty acids. Olive oil can be used for several different cooking methods on a keto diet, like dressing salads, baking recipes, sautéing vegetables or marinating proteins. For extra flavor you can even infuse extra virgin olive oil with herbs and spices – there are plenty of creative ways to use extra virgin olive oil while following a keto diet!

Since roughly 70 percent of caloric intake on the ketogenic diet comes from fat, it is important to be eating the correct kinds.

Consuming significant amounts of monounsaturated fats is important for improving the efficacy of the keto diet. For this reason, extra virgin olive oil, which is composed of about 73 percent monounsaturated fat, fits perfectly within the keto diet.

Not only does the consumption of extra virgin olive oil as part of the diet complement many of the aforementioned health benefits, but some evidence suggests that it is among the preferred fats to digest by a body that is in ketosis.

Extra virgin olive oil is also rich in polyphenols, which help protect the body against harmful free radicals. Since a limited number of carbohydrates is critical to success for the ketogenic diets, consuming salads dressed with extra virgin olive oil or vegetables grilled with the stuff helps the body get the most out of these foods.

The Keto Diet For Weight Loss

One of the main reasons people try the keto diet is for weight loss—and with good reason. The diet’s focus on fat as a primary energy source can enhance fat-burning processes while suppressing appetite.

Here’s how Extra Virgin Olive Oil supports weight loss:

• Boosts Fat Metabolism: EVOO contains oleic acid, a monounsaturated fat that may help regulate fat metabolism and contribute to healthy weight management.
• Keeps You Full: Healthy fats like those found in EVOO increase satiety, which may reduce the urge to snack or overeat. Drizzling EVOO over your meals can make them more satisfying.
• Reduces Belly Fat: Studies show that a Mediterranean-style diet enriched with olive oil helps reduce visceral fat, the harmful type of fat stored around the abdominal organs.

By incorporating Extra Virgin Olive Oil into your keto regimen, you’re not only benefiting from its rich flavors but also leveraging its unique properties to aid in achieving your weight loss goals.

The primary use of the ketogenic diet is to lose weight. After the body has burned through all of the carbohydrates, it solely converts fat into energy, which burns far more calories. There is also some evidence suggesting diets high in fats and proteins are more satiating and result in participants consuming fewer calories overall.

The Keto Diet And Heart Disease

Research suggests that the ketogenic diet may also lower the risk of heart disease and mitigate the risk of metabolic syndrome (i.e. high blood pressure, high cholesterol and high blood sugar) by raising the body’s level of “good” cholesterols and lowering the level of “bad” cholesterol.

The Keto Diet And Type 2 Diabetes

The keto diet has emerged as a promising option for managing type 2 diabetes. By limiting carbohydrate intake and relying on fats like Extra Virgin Olive Oil, this diet helps regulate blood sugar levels and improve insulin sensitivity.

Here’s how EVOO plays a role:

• Lowers Blood Sugar Spikes: EVOO enhances glycemic control by reducing the blood sugar rise that typically follows a meal.
• Improves Insulin Sensitivity: The monounsaturated fats in EVOO have been linked to improved insulin response, reducing the risk of insulin resistance.
• Anti-Inflammatory Effects: Chronic inflammation is a contributing factor to type 2 diabetes. Packed with polyphenols and antioxidants, EVOO helps combat inflammation.

For keto dieters managing diabetes, incorporating EVOO into meals ensures a steady energy source while supporting overall metabolic health.

Adherence to the ketogenic diet may also mitigate the impacts of insulin resistance and Type 2 diabetes. The ketogenic diet may be beneficial because it uses up the body’s insulin and prevents it from building up in the bloodstream. Insulin helps to fuel the growth of cancer cells and too much of it in the blood can lead to insulin resistance and diabetes.

Health Benefits Of Keto Friendly Extra Virgin Olive Oil 

Beyond fitting neatly into the keto diet, extra virgin olive oil brings an array of health benefits that make it a standout oil for any wellness-conscious individual. Its unique nutrient profile not only fuels ketosis but also supports long-term health.

1. Rich in Antioxidants
EVOO is loaded with antioxidants like vitamin E and polyphenols, which help protect against oxidative stress, a major culprit behind aging and chronic diseases.

2. Supports Heart Health
The monounsaturated fats in EVOO have been shown to lower LDL (“bad”) cholesterol levels while increasing HDL (“good”) cholesterol. This reduces the risk of heart disease—a benefit that aligns well with the heart-conscious Mediterranean diet.

3. Aids Brain Health
The keto diet is often associated with cognitive benefits, and EVOO takes this a step further. Its polyphenols and healthy fats have been linked to improved memory and even protection against neurodegenerative diseases like Alzheimer’s.

4. Strengthens Immune Function
The antioxidants in EVOO also enhance immune responses, making it a valuable addition to a diet aimed at overall well-being.

5. Easy Digestion
EVOO is gentle on the digestive system and may even promote gut health by supporting the growth of beneficial bacteria.

6. Improves Skin Health
Thanks to its antioxidant properties and ability to combat inflammation, EVOO promotes healthier, more radiant skin—a bonus for anyone adhering to a keto lifestyle.

Extra Virgin Olive Oil or EVOO is a great source of healthy fats and it comes along studies show that people who intake 30 grams of Extra Virgin Olive Oil on a daily basis are less prone to bacterial diseases and have eliminated the risk factors related to Helicobacter pylori infection up to 50%. 

Cooking the food in Extra  virgin olive oil is also known to reduce appetite and calm the hunger pangs of the body which is necessary in a Keto diet. It is one of the basic necessities in the Ketogenic diet and hence the keto dieter’s food should be entirely cooked in the EVOO.

Best Extra Virgin Olive Oil 

When choosing an olive oil it is however crucially important that you choose a high quality extra virgin olive oil like Morocco Gold.

Simply the best Picholine Marocaine olives, selected early in the season, handpicked by a co-op of female harvesters, and cold pressed within 24 hours of picking.

The end result is a ‘liquid gold’: an incredibly rare, extra virgin olive oil of exceptional quality, extraordinary health benefits and a taste like none other.

Make Extra Virgin Olive Oil a Staple in Your Keto Kitchen

If you’re following a keto diet or considering starting one, incorporating extra virgin olive oil is a smart choice. Its premium fat profile, health benefits, and culinary versatility make it an essential ingredient for success on this low-carb, high-fat plan. Not only does EVOO enhance the flavor of your meals, but it also amplifies the keto diet’s positive effects on your health.

Start by using EVOO in simple yet effective ways—like drizzling it over salads, cooking with it, or even enjoying a spoonful as part of your fat intake. By making extra virgin olive oil a staple, you’re not only fueling your keto lifestyle but also investing in your overall health and longevity.