When I first started my keto journey, my main thought about fat was "more is better." It's a high-fat diet, right? I figured as long as I was hitting my macros and the oil didn't have carbs, I was good to go.
My pantry was full of the "basics": vegetable oil, canola oil, and a big bottle of olive oil. I was using them for everything.
It wasn't until I truly committed to a "clean" keto lifestyle—one focused on
The type of fat you eat is arguably more important than the amount. This is the "Oil War"—a silent, internal battle between two types of fats that determines your body's level of inflammation.
Here’s a breakdown of what I learned and the practical changes I made in my own kitchen.
Part 1: The "Fat Balance" — Understanding the Omega-6 vs. Omega-3 Ratio
To understand the problem, we have to look at two types of "essential" fats, meaning our bodies can't make them, so we must get them from food:
Omega-3 Fatty Acids: Think of these as the "anti-inflammatory" crew. They are the "all-clear" signal that tells your body to calm down, repair, and reduce swelling. You find them in fatty fish (like salmon), flaxseeds, and chia seeds.
Omega-6 Fatty Acids: Think of these as the "pro-inflammatory" crew. This isn't inherently bad! They are your body's "first-response alarm system." When you get injured, they rush to the scene to create inflammation, which is necessary to protect you and start the healing process.
The problem isn't that Omega-6s exist. The problem is that our modern diet has created a massive, dangerous imbalance between the two.
For most of human history, our ratio of Omega-6 to Omega-3 was around 1:1 or maybe as high as 4:1. This is a healthy balance. The modern Western diet, however, has an average ratio of 20:1... or higher.
When you have 20 "alarm-pullers" for every 1 "all-clear" signal, your body's alarm system never shuts off. This is the very definition of the chronic inflammation that we're trying to fight.
Part 2: The Enemy: Why Industrial Seed Oils Are My "Hard No"
So where is all this inflammatory Omega-6 coming from? It's from the cheap, highly processed oils that dominate our grocery store shelves and restaurant kitchens.
My "Hard No" list includes:
Soybean Oil
Corn Oil
Canola Oil
Cottonseed Oil
Safflower Oil
Sunflower Oil
Grapeseed Oil
"Vegetable Oil" (which is just a blend of the above)
Here's why these are the first things I purged from my pantry:
They Are Inflammation Bombs: These oils are hyper-concentrated sources of Omega-6. Using them in your daily cooking is the fastest way to throw your Omega-6/Omega-3 ratio completely out of whack and promote chronic inflammation.
They Are Chemically Processed Junk: These oils aren't "cold-pressed" like a good olive oil. They are created in an industrial factory using a process of high heat, chemical solvents (like hexane), bleaching, and deodorizing. This process creates an unstable, rancid, and inflammatory product before it even hits the bottle.
They Are Unstable for Cooking: Most of these oils are "polyunsaturated," which means their chemical structure is fragile. When you heat them (i.e., cook with them), they oxidize and break down, creating harmful compounds like free radicals that cause even more inflammation and cellular damage in your body.
A Special Note on Canola Oil
Canola is the one I get the most questions about. It's been marketed for decades as "heart-healthy" because it's high in monounsaturated fat.
Part 3: My "Clean Keto" Armory: The Go-To Fats I Use Every Day
Swapping out your oils is the single easiest and most high-impact change you can make. This is my "clean" arsenal—the only fats and oils that I now buy and use.
1. For HIGH-HEAT Cooking (Searing, Roasting, Frying)
You need a fat that is stable and won't oxidize.
Avocado Oil: This is my #1 go-to for high-heat cooking. It has a very high smoke point (over 500°F / 260°C) and a neutral flavor, so it won't make your steak taste like an avocado. It's primarily a stable monounsaturated fat.
Ghee (Clarified Butter): This is just butter that has had the milk solids and water removed.
It has a high smoke point (around 485°F / 250°C) and a wonderful, nutty, buttery flavor. I love it for searing scallops or sautéing vegetables.
2. For MEDIUM-HEAT Cooking (Sautéing, Baking)
Flavor and stability are key here.
Grass-Fed Butter: For sautéing, nothing beats the flavor of butter. I choose "grass-fed" because it has a significantly better nutrient profile—higher in Omega-3s, Vitamin K2, and CLA (Conjugated Linoleic Acid).
Virgin (or Unrefined) Coconut Oil: This is a fantastic, highly stable saturated fat.
It has a lower smoke point (around 350°F / 177°C), so I don't use it for searing, but it's perfect for sautéing or in any baking where I want a subtle coconut flavor.
3. For "FINISHING" & No-Heat (Dressings, Drizzling)
These are the delicate, flavorful oils you want to protect from heat.
- Extra Virgin Olive Oil (EVOO): This is the king of finishing oils.
It's loaded with anti-inflammatory polyphenols and antioxidants. I never cook with my good EVOO; that's a waste and can damage the oil. I use it generously on salads and drizzle it over my steak after it's cooked. - MCT Oil: This isn't a "cooking" oil, but it's a staple in my kitchen. It's an extract (usually from coconut oil) that my body converts directly into ketones for fast, clean energy. I add it to my morning coffee (we'll talk about "bulletproof" coffee soon!) or a shake.
The Takeaway
Winning the "Oil War" in your own kitchen is simple. It's a direct swap: Ditch the "vegetable," soy, and canola, and embrace avocado, olive, butter, and ghee.
My "clean keto" journey isn't just about cutting carbs; it's about healing my body. And I learned that you cannot heal a body that you are actively flooding with inflammatory, factory-made fats. Changing your oil is one of the most powerful and immediate steps you can take to lower inflammation and truly start feeling the benefits of this lifestyle.
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