Remaining carbohydrate restricted can support glycemic control, broader metabolic health and craving management. These guides offer practical substitutions for familiar foods and drinks to help you sustain that eating pattern. Weight loss is not a required goal or a guaranteed result.
Replacement foods are tools for adherence and flexibility, not weight-loss tools in themselves. Some options satisfy a craving; others may leave you wanting more. Check the ingredients and total carbohydrates in the portion you eat, then notice your glucose response, hunger and cravings. Choose the options that work for you.
The right cooking fat depends on what you are making, the heat you will use and the flavor you want. This guide keeps the original kitchen recommendations together in one place.
In this guide
| Option | Type |
|---|---|
| Extra-virgin olive oil | Cooking fat |
| Coconut oil | Cooking fat |
| Avocado oil | Cooking fat |
| Butter and ghee | Cooking fat |
| Bacon fat | Cooking fat |
| Beef tallow | Cooking fat |
| Duck fat | Cooking fat |
| Checking olive-oil quality | Quality guide |
Browse all replacement guides.
Oils and fats for everyday cooking
- Extra Virgin Olive Oil: good for low to medium heat; Brands: Kirkland, Aldi
- Coconut Oil: good for high heat, unrefined tastes like coconut, refined oil has a milder, more neutral flavor
- Avocado Oil: good for high heat; Brand: Primal (available as pourable oil or as a spray)
- Butter and Ghee (Clarified Butter): good for low to medium heat
- Bacon Fat: good for high heat
- Beef Tallow: good for high heat
- Duck Fat: good for high heat; frying or melt on meat or vegetables
Olive Oil
It is not very widely known that many companies cut their olive and avocado oils with seed oils, canola oils and other poor quality ingredients to cut costs while still claiming to be 100% olive oil on the label.
For olive oil, check the current certification list below for the specific product you are buying. Certification is product-specific; it should not be assumed for every oil sold by a retailer:
