Is Olive Oil Keto Friendly?

Is Olive Oil Keto Friendly?

Here we'll discuss the science behind the keto diet and why olive oil makes for a healthy addition.

What Is the Keto Diet?

The ketogenic diet, or keto for short, is a high fat / low carbohydrate diet that aims to induce ketosis—a metabolic process which burns fat for energy instead of glucose. Similar to Atkins and other low carbohydrate diets in principle, the ketogenic diet was invented in the 1920s but has seen a wave in popularity and interest in the 21st century.

The typical structure of a keto diet is one in which 70-80% of your daily food intake is fats, 10-20% is protein, and 5-10% are carbohydrates. If you're eating 2000 calories in a day, that would translate to 165 grams of fat, 75 grams of protein, and 40 grams of carbohydrates.

When you eat a high-fat diet, it starts the ketosis process which converts fat into ketone bodies that can be used by the body as a source of energy—replacing the glucose energy source. One easy way to up your fat content without relying on other oils (like coconut) that are high in saturated fats and not heart friendly is by integrating more olive oil into your diet.

Is Olive Oil Keto Friendly?

You betcha! Olive oil makes a perfect addition to the keto diet as it is 100% fat, with zero carb contents. Extra virgin olive oil is also known for its health benefits—rich in heart-healthy monounsaturated fats, antioxidants, polyphenols, fatty acids like Omega-3, and vitamins A, D, E and K.

While many believe that coconut oil is ideal for keto due to it's high MCT levels (medium chain triglycerides which convert into energy quickly), it's also high in saturated fats that can raise your cholesterol and be harder on your body to process. Coconut and other fats like butter also don't offer the same health benefits that accompany the extra virgin olive oil's high antioxidant count and other bioactive compounds.

Recent studies which used olive oil as the primary fat in a ketogenic diet also found that "weight loss could be achieved without raising LDL cholesterol, triglyceride levels, while reducing blood pressure and improving fasting blood sugar levels." By swapping other fats for olive oil, you can make a heart healthy choice while keeping things tasty.

How To Use Olive Oil in a Keto Diet

Sizzle & Drizzle are the best because they're super versatile! This means that they can easily be incorporated into the keto diet in a variety of ways. Here are a few ideas:

- Swap Your Dressing For Drizzle—Drizzle is packed with punchy flavor! Put that flavor to work and use it by itself as a topping on your raw or cooked veggies.

- EVOO Smoothies—think of it like keto protein powder. Add a tablespoon or two of olive oil to your shakes or smoothies for a boost of energy.

- The New Butter Coffee—remember when everyone was blending butter into their coffee? While we might not recommend that from a heart health POV, you can add ~1 tbsp of olive oil to your coffee for a dose of healthy fats.

- Sizzle Strip Steaks—sear up a keto-friendly steak in Sizzle! Check out our favorite recipe here.