Is Palm Oil Keto Friendly?

Palm oil, derived from the fruit of the oil palm tree, is a common ingredient in many Malaysian dishes. But is it keto-friendly? Let’s delve into its nutritional profile:

• High in Fat, Zero Carbs: Palm oil is composed entirely of fat, with 100g providing a whopping 100g of fat and zero carbohydrates. This makes it an excellent choice for those on a keto diet, which prioritizes high-fat, low-carb foods.
• Rich in Saturated Fat: Nearly half of the fat in palm oil is saturated fat. While saturated fats have been controversial, they are not a problem on a well-formulated ketogenic diet. In fact, they can be beneficial for achieving ketosis.
• Zero Sugar and Protein: Palm oil contains no sugar or protein, which is ideal for a ketogenic diet. Consuming too much protein can interfere with ketosis, and sugar is a definite no-no.
• No Sodium or Cholesterol: Palm oil is free from sodium and cholesterol. While these aren’t necessarily problematic on a keto diet, those with certain health conditions may benefit from this aspect of palm oil.
• Derived from Palm Fruit: The only ingredient in palm oil is palm fruit, which is a natural, keto-friendly food source.