Canola Oil – Is it Keto?

Keto in small portion

Canola Oil – Keto Or Not Keto?

No, Canola oil is NOT keto! There was lots of confusion regarding the oil to be accepted in a Keto diet. Some people thought canola oil is good while others not. Canola Oil is not considered as keto. If you are strictly following a keto diet, then there are better choices available for daily cooking. It gives you healthy fat that a body needs.

Why it’s not keto? And, why it’s not good for people on a keto diet?

Canola oil contains high processed fat due to the process through which the oil is extracted. It is what leads to inflammation in the body and causes disease for long. The oil contains more omega-6 than omega-3. So when you are on a keto, your body wants a healthy balance between both. Otherwise, your body will produce pro-inflammatory chemicals.

In a keto diet, your diet should contain 70% of healthy fat. And, why should you choose healthy fat? Healthy fats contribute to your main source of energy. You should avoid trans-fat that is found in natural products. Canola oil also contains synthetic trans-fat, so you must avoid it or consume minimal amount. Its high trans-fat content raises your bad cholesterol and lowers the good cholesterol.

Interesting Facts to Know about Canola Oil

Canola Oil is extracted from vegetables. Many people avoid using canola oil due to their adverse health effects and production method. However, you will still think about whether you should use canola oil in a keto diet. Here are some interesting facts about canola oil you should know:

  • Like any other oil, canola oil also contains nutrient facts. One tablespoon or 15ml of canola oil offer 124 Calories, 12% of Vitamin E, and 12% of Vitamin K. The breakdown of fatty acid include: saturated fat 7%, Mono-unsaturated fat 64% and Poly-unsaturated fat 28%.
  • As said earlier, canola oil contains a high amount of monounsaturated fat and less saturated fat; it is not ideal to consume. Saturated fat oils are not used for cooking. But it is a misconception; high saturated fats are more stable, offer long shelf lives, and higher smoke points. You should have fatter intake from saturated as well as monounsaturated fats.
  • Canola oil contains Omega 6 and Omega 3 in a proportion of 2:1. When higher Omega6 oil is heated, promote oxidation and free radical formation[1]. High omega-6 fatty acid diet inhibits the anti-inflammatory and inflammation-resolving effect of the omega-3 fatty acids [2][3].

Canola Oil Alternatives

Coconut oil is the best alternative for canola oil because it contains MCTs. Oils high in MUFA like extra virgin oil, macadamia nut oil, and avocado oil are best for using cold to finish meals. Avocado oil and red palm oil have oxidative stability and high smoke points.


Canola Oil cannot be considered as the best choice for keto. It is high processes oil which requires synthetic antioxidants to prevent from getting rancid too easily. If you are completely on keto, then you must opt for the best oils like olive oil, coconut oil, and avocado oil.

Leave a Comment