When it comes to adapting to a Keto diet which is based predominantly on fats, understanding that not all fats are created equal is very important.

To benefit from the weight loss and overall body health benefits of the keto diet, it is recommended that you eat the right kinds of fats – not synthetic trans fats from processed foods & highly refined oils, but a moderate amount of saturated fats and a primary intake of polyunsaturated and monounsaturated fats.

While meats, fish, nuts, natural dairy, and eggs are excellent sources of the kind of fats you need to incorporate, one of the best ways to supplement your daily fat intake is by using cooking oils that are keto-friendly whenever you make a home-cooked meal.

The monounsaturated and polyunsaturated fats of natural, healthy oils can help reduce your blood pressure, eliminate belly fat, combat inflammation, lower cholesterol levels and increase heart health in any diet. Combined with the nutritional effects of the other foods you eat on the keto diet; they will help contribute to the successful weight loss and better health you are striving for.

The following are 7 of the best oils to use when cooking for the Keto diet or incorporating into any other healthy diet.

  1. Extra Virgin Avocado Oil

High in both monounsaturated fats and antioxidants, extra virgin avocado oil is a mild, versatile vegetable oil with an extra healthy dose of vitamins A, E and D, and potassium. Not only does this oil deliver a good amount of fatty acids beneficial to your keto diet, but it also enhances nutrient absorption and helps promote better cholesterol levels. With an incredibly high smoke point, avocado oil is ideal for cooking in almost any style, including frying, grilling, roasting, stir-frying, and searing. You can also use it for cold cooking purposes like marinades, dressings or dips.

  1. Extra Virgin & Pure Coconut Oil

Extracted from the fruit of coconut palm trees, coconut oil is a keto-friendly cooking oil high in saturated fat and of a similar consistency to butter. Its medium-chain triglycerides help speed up the metabolism and induce ketosis in moderate doses. Coconut oil also has a relatively high smoke point, making it ideal for sautéing, frying, roasting, and baking keto foods as a substitute for butter.

3. Cocavo Oil

A unique blend of Extra Virgin Coconut Oil & Extra Virgin Avocado Oil, that incorporates all the nutrition, health & cooking benefits detailed separately in 1 & 2 above. Selecting Cocavo Oil takes the indecision away bringing you a superb all-round, healthy, keto-friendly cooking oil.

4. Hemp Seed Oil

Hemp Seed Oil is perfect for the keto diet! If you’ve been scrambling to find out what oils are OK for keto, look no further than hemp seed oil. The low carb superfood is perfect for keto.

A diet tailored to burning fat with good fat needs hemp seed oil, the most balanced source of essential fatty acids. Hemp oil is the best healthy fat you can find and has other benefits, including antioxidants, minerals, and vitamins to boost your overall health. Not suited to high heat cooking, Hemp Seed Oil is best used as a salad oil – drizzle it liberally over salads, vegetables & in your smoothies.

  1. Extra Virgin Olive Oil

With a low smoke point and an incredibly healthy amount of monounsaturated fats and antioxidantsextra virgin olive oil is a cold-pressed, unrefined oil that retains much of the flavor and nutrients of the olives from which it is extracted. Not only is this virgin oil high in healthy fats to comply with your keto diet, but it is also complex, robust, rich and flavourful, adding notes of fruity, buttery, and grassy flavors to your keto cooking creations.

Extra virgin olive oil does have a low smoke point, however, so try not to use it for high-heat cooking or frying. Instead, incorporate it in your dressings, marinades, and keto-friendly snacks. It also tastes delicious with eggs, meats, and vegetables.

  1. Cocavo Sizzle & Drizzle Oil & Hot Wok Oil

A great economical choice, both Sizzle & Drizzle Oil and Hot Wok Oil are a unique blend of Extra Virgin Avocado Oil, Pure Olive Oil & High Oleic Sunflower Oil. Both are dual purpose high heat & salad oils making them very versatile for those consumers on a tighter budget or who tend to use more cooking than the average consumer and wish to make savings.

7. Cocavo Ghee

Cocavo Ghee is a fantastic blend of NZ Dairy Grass Fed Ghee, Pure Coconut Oil & Extra Virgin Avocado Oil. Packed with healthy fats, vitamins & other nutritional powerhouses, Cocavo Ghee is quickly gaining popularity with the Keto & LCHF lifestylers.


One last note when you’re purchasing cooking oils:

Cooking oils are classified based on their percentage makeup of saturated, monounsaturated, or polyunsaturated fatty acids.  The makeup of fatty acid often affects an oil’s physical characteristics, so sometimes they can be identified based on how they look at room temperature.  However, this isn’t always the case like with butter & coconut oil.

When you’re at the supermarket, we recommend keeping a few oils in mind and forgetting the rest:

  • Extra Virgin Coconut oil
  • Extra Virgin Avocado oil
  • Cocavo Blended Oils
  • Cocavo Sizzle & Drizzle Oil
  • Cocavo Hot Wok Oil
  • Hemp Seed Oil
  • Extra Virgin Olive Oil












    Cocavo Original

    Cocavo is made from premium all natural ingredients, providing a sweet and delicious, yet delicate flavor.

    It is the perfect cooking oil to enhance a wide variety of dishes from curries to stir-fries. Cocavo is dairy free, gluten free and suitable for vegans and vegetarians.

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    Cocavo Light

    Cocavo Light is made from pure coconut oil and extra virgin avocado oil. The delicious, buttery yet mild flavor does not have the aroma or taste of coconut making it the perfect cooking oil for everyday use.

    Cocavo Light is dairy free, gluten free and suitable for vegans.

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    Chili and Lime

    Cocavo is carefully infused with selected chili and lime oils giving you the perfect blend. Cocavo enhances and brings out the flavors in dishes from seafood to stir-fry. The subtle hint of chili is perfect.

    Cocavo Chili and Lime is dairy free, gluten free and suitable for vegans.

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