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[1]Dietary RecommendationsCooking oils for keto dietMaintaining a low omega-6: omega-3 ratio is important to reduce consumption of foods high in omega-6 fatty acids. This includes foods with oils
such as soybean oil, canola oil, and vegetable. Additionally, it is also important not to heat oils rich in omega-6 fatty acids. High temperatures and repeated heating of these oils can lead to oxidation.
Oxidation can lead to inflammation, oxidative damage, and has been suspected as a culprit behind coronary heart disease. For cooking, instead choose healthy keto-friendly oils like coconut oil, olive oil, or avocado oil. [1] [3] It’s best to avoid margarine or any other butter substitute. Instead, stick to pure butter. Keto dieters steer clear of words like syrup, sugar, starch, and words ending in ‘ose’! High- fructose corn syrup is one product that’s usually off-limits for those following a ketogenic diet. You’ve probably heard the criticism and controversy surrounding this sweetener that’s commonly used in processed foods. So, what’s the deal with high-fructose corn syrup? Is it bad for you?What Is High-Fructose Corn Syrup?Corn syrup on a spoonHigh-fructose corn syrup (HFCS) is a sweetener made from corn syrup.
While Whole 30 is undoubtedly healthier than the standard American diet, it may not be low-carb and ketogenic. The keto diet focuses on lowering carbohydrates, so many foods allowed on Whole30 (such as potatoes and high-sugar fruits) wouldn’t be acceptable to stay in ketosis. When compared to the standard American diet, both Whole30 and keto (keto even more so) are lower in carbohydrates so they tend to be more efficient for weight loss. [1]Ketosis is a natural state of metabolism achieved by lowering carbohydrate consumption, typically to 50 grams or less daily. Someone following the Whole30 program may not necessarily be in the metabolic state of ketosis because they are likely to be eating more than 50 grams of carbohydrates in the form of starchy veggies and fruits like bananas, plantains, yams, and other compliant foods. It’s possible to merge the two and follow a ketogenic version of the Whole30 program.