Oils, Fats, Butter and Lard – Uses, Storage and Health Benefits

By | September 10, 2018

On the Keto diet 70 to 80% of our daily intake should be fats, 20 to 25% should be proteins

and 5 to 10% should be carbohydrates. You will obtain this daily intake by eating meat (see my

Meat list) and cooking this meat with the fats listed below or not cooking if putting together a salad:

Blue Coconut Wild Coconut Oil (Virgin Organic Cold Pressed)

You can cook at medium to high temperatures using coconut oil as it has a high smoke point of 350 degrees, is tasteless and odourless. You can bake, fry, grill, and saute foods such as eggs, fish, chicken, meats and vegetables. You can use this in a salad dressing and in a marinade.

You can also use some coconut oil in smoothies, in Bullet Proof Coffee (my partner does this) and in cups of tea (although I have not tried this). You could even make your own Coconut Granola for breakfast.

You can use in home baking. When making fat bombs most recipes say you can use coconut oil rather than butter. It is all about personal preference, I now use coconut oil rather than butter when I make individual berry cheesecakes.

You can substitute coconut oil for butter in any recipe so if you are making a cheese sandwich spread your keto baked bread with coconut oil instead.

There is no need to refrigerate Blue Coconut oil, we store ours on a shelf in our larder as it stores well at an ambient temperatures.

The health benefits of coconut are many, whether used internally (eaten) or externally (as a moisturizer). Coconut oil is high in healthy saturated fats that raise the good HDL cholesterol in your blood, it helps your body burn fat faster and gives you an energy boost. Coconut oil is good for your skin, hair and nails.

Macadamia Nut Oil

This is another oil that you can use to cook at medium to high temperatures and it also has a high smoke point. It has a buttery and delicate quality. Together with its high smoke point of 210

degrees and the fact it is cold pressed it is impossible to burn off the beneficial fats. You can bake, deep fry, grill, roast, saute and stir-fry using this oil.

This oil is extremely versatile too so can be used in salad dressings and marinades. It can also be used as a substitute for butter when you are home baking.

Keep in a dark, cool place such as a shelf in your larder or in your fridge.

Again the health benefits are many – macadamia nut oil contains monounsaturated types of fat will help in lowering the bad type of cholesterol (saturated) in your system. Reducing the bad type of cholesterol is good for your heart because saturated cholesterol contributes to the building up of plaque in your arteries. It also helps to raise the good level of cholesterol preventing heart disease and strokes. Macadamia oil is a good source of fibre, it is very high in natural antioxidants containing Omega 3, 6 and 7 which is good for your hair, your ski, fights disease and slows the aging process.

Avocado Oil

This oil is another that is good for cooking at high temperatures such as frying as it has the highest smoke point of 500 degrees.

Avocado contains over twenty minerals and vitamins.  Avocado lowers the bad cholesterol and raises the good cholesterol in the same way as Macadamia oil does.  It is god for the skin and hair and it helps the body fight diseases.

Avocados are full of potassium too which helps lower your blood pressure, regulates your heartbeat and keeps your nerves and muscles healthy and in good working order.

Avocados themselves are a personal favourite and very versatile, have them for breakfast with bacon and eggs, for lunch in a salad and for dinner, topping a Keto Chilli Con Carne together with Sour Cream and Coriander.


The Sad News For Potato Fans – butter has long been used to mash your potatoes but alas on the Keto diet potatoes are off the menu (no tears please).  Butter has a smoke point of 350 degrees.

The good news is that you can mash cauliflower,  celeriac, swede, etc.  You can also fry lots of vegetables in butter such as brussels sprouts, cabbage, etc.  Just remember these substitute vegetables contain different amounts of carbohydrates: cauliflower contains 3 carbs per 100g, turnips contain 4g of carbs per 100g, swede (aka rutabaga) contains 5g of carbs per 100g and celeriac contains 7g of carbs per 100g.
If you wish to try a new vegetable always investigate the carbohydrate content online before buying.  The other importance of vegetables is obviously their fibre content, the higher the fibre content the better as you will feel full for longer.
More good news – you can use butter in your keto baking, smother butter on your keto bread, rolls, bagels, etc.

Lard (Rendered Pig Fat)

This used to be popular for drying dinners and for using to make pastry, my Grandmother used to make a delicious apple and blackberry pie, her pastry was unbeatable, I still remember this nearly forty years later.
You can store lard at room temperature if you wish but we store our in our fridge.
Again this contains monosaturated fat that helps fight the formation of bad cholesterol.

Always Read The
Nutrition Labels And Investigate Online Before Buying A New Type Of Oil

All the oils above offer many health benefits.  The amount of health benefits are truly amazing

When you are considering purchasing a new cooking oil that you have seen in the supermarket always read the nutrient label and investigate online before buying, some oils are actually bad for you but the name indicates other eg. ‘Good’ Oil.

Remember, you can cook with oils but also add them to salads to reach your daily intake of between 70 to 80%.

Lastly see my Keto Meat List to compare the different percentages of fat that are in different meats, combine these meats with the above oils to ensure you reach your daily intake.

What is your favourite oil or fat?  Do you have any recipes that include your preferred oil or fat?  Do you have memories of your Grandmother’s baking/cooking that you would like to share? Have you noticed any improvements in your health that you attribute to consuming a particular oil?








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