Flaxseed oil

Flaxseed oil is a polyunsaturated fatty acid. It is okay to eat on a ketogenic diet as long as it is not heated. So it’s best used in something like a vinaigrette.

The important thing to remember about eating polyunsaturated fatty acids (PUFAs) on a ketogenic diet is that the type really matters. When heated, polyunsaturated fats can form free radicals, which are harmful compounds that increase inflammation along with the risk of cancer and heart disease in the body. Therefore, many PUFAs should be consumed cold and not be used for cooking.

You can find PUFAs in the forms of very processed oils as well as very healthy sources. The right types can provide a lot of great benefits as part of a keto diet, as they include both omega 3s and omega 6s, which are essential nutrients.

However, the amount is important here. Ideally, our ratio of omega 3 to omega 6 should be around 1:1. Most Western diets eat a ratio of around 1:30, so focus on your intake of PUFAs high in omega 3s.


A healthy balance of omega 3 and omega 6 has been associated with reduced risk of:

  • Heart disease
  • Stroke
  • Autoimmune disorders and other inflammatory diseases

Intake of PUFAs may even help improve symptoms of depression and help those with ADHD, which are more benefits associated with a ketogenic diet.


  • Extra virgin olive oil
  • Flaxseeds
  • flaxseed oil (only when not heated)
  • Walnuts
  • Fatty fish and fish oil
  • Sesame oil (only when not heated)
  • Chia seeds
  • Avocado oil

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