Fat in cooking
Fat is the main ingredient in ketogenic cooking. It provides energy, flavor and texture. Here are the most common fat sources in the kitchen.
Butter and ghee
Butter is a natural fat source with good flavor. Ghee (clarified butter) tolerates higher temperatures without burning and is practical for frying. Weigh accurately – butter is approx. 80% fat, the rest is water and milk protein.
Oil and MCT oil
Olive oil and rapeseed oil are versatile. MCT oil is a popular fat source in a ketogenic diet because it is quickly converted to ketone bodies. MCT oil has no flavor and can be mixed into food or drinks. Weigh the oil in grams.
Cream and sour cream
Sour cream and heavy cream with high fat content (36–40%) are good fat sources in sauces and soups. Light sour cream and low-fat milk have too much carbohydrate and too little fat for a therapeutic ketogenic diet.
Fat from meat and fish
Fatty fish (salmon, mackerel, herring), bacon and fatty meat cuts contribute natural fat. The fat that runs out during frying is part of the meal if it is used in sauce or poured over the food.