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On the keto diet, fats take up a lot of space – they’re our main fuel, source of satiety, and a tool for better energy. I’ve noticed that the more I know about fats, the better I cook – and the better I feel. That’s why I decided to dedicate a full article just to them.
Here are 10 oils truly worth adding to your diet – they’re healthy, tasty, and many of them can also support skin health. Some are perfect for frying, others for salads – and a few even come in handy outside the kitchen.
1. Avocado Oil
Benefits
– Rich in monounsaturated fats (omega-9) and vitamin E
– Very high smoke point – great for frying
– Anti-inflammatory, supports heart and skin health
– Neutral taste, doesn’t dominate dishes
Drawbacks
– More expensive than most oils
– May have a mild laxative effect in large amounts
Best Uses
Frying, salads, mayonnaise, baking, sauces
Best For
People on keto or low carb diets, those supporting skin and heart health
Skin & Cosmetic Use
– Moisturizing, soothing, easily absorbed
– Great for massages and as a carrier oil
2. Coconut Oil (refined and unrefined)
Benefits
– Contains MCTs – quick energy without blood sugar spike
– Heat-stable – excellent for frying and baking
– Antibacterial and antifungal properties
– Long shelf life
Drawbacks
– High in saturated fats – not suitable for everyone
– Strong smell if unrefined
– Lacks omega-3
Best Uses
Bulletproof coffee, frying, baking, curries, keto desserts
Best For
Keto beginners, low energy, gut health support
Skin & Cosmetic Use
– Moisturizing and softening, may clog pores
– Great for hair and lips
3. Extra Virgin Olive Oil
Benefits
– Rich in antioxidants and omega-9
– Supports heart health, reduces inflammation
– Ideal for warm and cold dishes
– Aids digestion
Drawbacks
– Not suitable for very high heat
– Can turn bitter when overheated
– Needs protection from light and heat
Best Uses
Salads, keto bread, Mediterranean-style dishes
Best For
Everyone – not just keto followers. Especially good for cardiovascular health
Skin & Cosmetic Use
– Soothes and nourishes skin
– Great for massage and makeup removal
4. MCT Oil
Benefits
– Immediate energy for brain and body
– Requires no digestion, easy on the liver
– Neutral flavor and scent
– Excellent for starting or boosting ketosis
Drawbacks
– Not for cooking – only cold use
– Large amounts may cause diarrhea
– Expensive
Best Uses
Bulletproof coffee, smoothies, supplements
Best For
People starting keto, athletes, those with low energy
Skin & Cosmetic Use
– Not applied topically, but may improve skin from within
5. Walnut Oil
Benefits
– Plant-based omega-3 source
– Enhances brain function, mood, and memory
– Rich, nutty flavor
– Supports nervous and cardiovascular systems
Drawbacks
– Highly perishable – refrigerate
– Only for cold use
– Allergen for some
Best Uses
Salads, desserts, cooked vegetables, cheese
Best For
Stressed people, mental focus, cognitive support
Skin & Cosmetic Use
– Supports dry, aging skin from within
– Less commonly used externally
6. Flaxseed Oil
Benefits
– Highest plant source of omega-3 (ALA)
– Balances hormones, supports digestion
– Especially helpful for women
– Light taste, easy to blend into meals
Drawbacks
– Extremely sensitive – must be fresh
– Only for cold use
– Can be irritating for those sensitive to fiber
Best Uses
Cottage cheese, salads, spreads, yogurt
Best For
Women, people with constipation or skin issues
Skin & Cosmetic Use
– Regenerates skin from within
– Can be used topically for dry patches
7. Hemp Oil
Benefits
– Ideal omega-3 to omega-6 ratio
– Anti-inflammatory, immune and nerve support
– Rich in vitamins A, E, and minerals
– Mild, herbal-nutty flavor
Drawbacks
– Cold use only
– Short shelf life – keep refrigerated
– May be harder to find
Best Uses
Salads, pesto, hummus, dips, smoothies
Best For
People with inflammation, hormonal issues, low immunity
Skin & Cosmetic Use
– Nourishes dry and atopic skin
– Absorbs quickly, widely used in natural skincare
8. Almond Oil
Benefits
– Mild, sweet flavor, tolerates heat well
– Rich in vitamin E and antioxidants
– Gentle on digestion
– Anti-inflammatory and calming
Drawbacks
– Fairly expensive
– Allergen for some
Best Uses
Desserts, baking, salad dressings, glazes
Best For
Sensitive digestion, pregnancy, children
Skin & Cosmetic Use
– Excellent for massage and daily skincare
– Smooths and brightens complexion
9. Toasted Sesame Oil
Benefits
– Intense, rich flavor, high in lignans
– Hormone-balancing effects
– Antibacterial and antiviral
– Great for Asian cuisine
Drawbacks
– Strong taste – not for every dish
– Not suitable for high heat
Best Uses
Sauces, noodles, rice, stir-fries, dipping
Best For
Asian food lovers, hormonal balance, digestion support
Skin & Cosmetic Use
– Nourishing and purifying
– Can be used as facial oil
10. Black Seed Oil (Nigella sativa)
Benefits
– Potent anti-inflammatory effects
– Supports immunity, digestion, and respiratory health
– Intense flavor – a few drops go a long way
– May ease allergies and skin conditions
Drawbacks
– Very strong taste
– Cold use only
– May interact with medications – consult before use
Best Uses
Yogurt, salads, hummus, cottage cheese
Best For
People with allergies, inflammation, weak immunity
Skin & Cosmetic Use
– Used for acne, eczema, inflammatory skin issues
– Can sting slightly when applied directly
– with flavor, Pozi von Cuks
