How To Keto Even If You’re Allergic To Coconut

Today, we’re discussing how to properly keto when you have an allergy to coconut! Impossible? Not a chance! Here’s how to successfully follow the keto diet if you’re allergic to coconut by using a variety of great coconut oil alternatives!

First, we should understand the difference between having an allergic reaction to a food and just being sensitive to that particular food. When it comes to having an allergy, your entire immune system is fully involved in your response to the food.

Allergy to Coconut Oil Symptoms

If you are wondering how you can identify when you are experiencing an allergic reaction to a food, it all starts with your body’s immediate reaction or response when you eat the food. Reactions like throat closing, wheezing, inability to breathe, asthma, eczema, sinusitis, hives or flushed cheeks— with symptoms like these, then you can be certain you are experiencing an allergic reaction to that food.

These urgent and immediate reactions to certain foods cause the body to release histamine, which can be easily identified because they call for immediate medical attention. Thank God for the personalized epinephrine injector, otherwise a lot of us would be in a horrible state after being exposed to various allergens.

Coconut Oil Allergies

It’s ironic that coconuts are considered one of the healthiest foods around, but can still be very harmful to an individual who is severely allergic to coconuts. A not so popular phenomenon is coconut oil allergies, which is not nearly as common as the other types of allergies like peanut allergies or soy allergies.

The symptoms you have from coconut oil are actually quite similar to the other types of allergic reactions out there. They include hives, nausea, vomiting, rash, diarrhea, eczema, wheezing and trouble breathing(this is considered a life-threatening circumstance)

Coconut Oil Allergy – Steps to Take

If you notice you are having mild symptoms, like a rash or a hive breakout, and you suspect that it’s a coconut allergy, it is advisable to evaluate your diet and symptoms and determine potential causes before consulting a doctor.

If you cook with coconut oil, this may be something to consider and should be noted. Write out your symptoms, when they started and their connection to the food you just consumed.

Be sure write down any products you use regularly that may contain an ingredient you are allergic to. Include any recent changes in your lifestyle, such as adding a new beauty treatment or switching your laundry detergent. These are the steps to take while you actively schedule an appointment with an allergy specialist to help you identify whether or not you are allergic to coconut oil.

Coconut Substitutes

Finding a coconut alternative can be quite a bit of work, because coconut oil is among some of the few plant-based fats that can be great if you’re on a keto diet. However, not so much if you’re allergic to it.

Coconut oil has quite a high ratio of saturated fats, meaning that it can get solid when in a cooler temperature. This makes it very flexible and gives it a somewhat buttery texture, which goes well for different keto diet meals and recipes.

However, if you require a solid fat in your keto diet cooking recipe then you can go for “organic palm shortening”. Palm shortening is a good coconut substitute because it has a more neutral flavor, remains quite solid at room temperature, and contains a lot of  
properties similar to coconut oil.

Another good substitute for coconut oil is a dairy-free buttery spread (also known as non-hydrogenated margarine) which can be quite effective when on a keto diet plan. This buttery spread has a little bit more flavor than coconut oil, but can actually be a good thing to help enhance the taste of your keto meal recipe.

Yet another great  alternative is the food grade cocoa butter, which can be very effective in some recipes that require you to use coconut oil as a firming agent.

Finally, if you have a recipe that calls for melted coconut oil, you can substitute it with your preferred cooking oil or baking oil. However, since you’re on a keto diet you have to be conscious of the type of oil you choose.

Avoid going for one that will cancel out the progress you’ve made with your diet journeys so. You can try olive oil, grape seed oil or even canola or vegetable oil. It’s your call. But be conscious of the ingredients in the oil, like cholesterol and others. These various oils will all work quite well as a substitute for coconut oil in any recipe, you just have to take note of the overall flavor of the meal by being conscious of how you want it to taste.

Keto Cooking Oils

As I’m sure you already, know the keto diet is a diet actively made up for fat consumption, meaning that it’s crucial to select the best choice for your cooking oil. One choice of bad cooking oil could seriously hinder your keto diet progress.

It all starts with a trip to the grocery store. There, you will find all kinds of cooking oils on the shelves. Oils like vegetable oil, nut oil, olive oils, and much more. Fact is, not all oils are created equal when it comes to quality. Some oils undergo intense processing before they are good enough for consumption.

Others have some have low smoke properties that would be doing yourself a disservice nutritionally if you cook them over high heat. So with all these little details, what are the best low carb oil or oils on keto.

Below is a list of these various oils that are golden when on a keto diet!

Extra-Virgin Olive Oil

Extra-virgin olive oil is a minimally processed and unrefined oil that is filled with various antioxidants and has a very flexible flavor capacity. The extra-virgin olive oil is a low smoke point oil, meaning it’s best to use for low heat cooking, dressings and dips.

When cooking eggs, veggies and meat, the extra virgin olive oil is a go to. For effective usage of this oil, try recipes that include goat cheese and pancetta. They’re high in fat and low in carbs.

Or, if you prefer, you could try a pork with cabbage slaw recipe, which is delicious and quite easy to make.

Another great keto meal recipe that extra virgin olive oil would work well for is a kale salad.


Butter is a very nutritious ingredient in any meal. It is a great source of vitamins like vitamin A, D, and E. When cooking, it’s advisable to make use of an organic free range, grass fed butter as it is more nutritionally dense and does not contain traces of antibiotics.

Just like the olive oil, regular butter has a low smoke point too, so it is best to not cook above 350 degrees. However, Ghee, which is a classified  butter, has a high smoke point. So you can use an organic, grass-fed ghee for your high heat cooking requirements. Butter works naturally to improve the flavor of fish, just as red wine goes well with red meat.

Other Good Keto Oils to Consider

Sesame Oil

Sesame oil is very good for cooking Asian recipes, like stir-fry or pad Thai. It’s great when using a garnish or a small drizzle before you serve the meal. With sesame oil, a little goes quite a long way when it comes to its smell and intense flavor.

Avocado Oil

Another good oil to use while on the keto diet is avocado oil. The avocado oil has a high smoke point meaning you can use it to cook in high heat circumstances. Avocado oil is packed with various nutrients like vitamin E, fatty acids and omega 9. Avocado oil is very good for cooking, as it produces a nice subtle nutty taste.

Wrapping it Up

Going keto is a very good decision for if you’re trying to lose some weight or trying to lead a healthier lifestyle in general. The coconut is a very good ingredient for cooking while on the ketogenic diet, but with special circumstances when the person is having allergic reactions to coconut, it might not be such a good idea to consume coconut.

The coconut substitutes we discussed in this article can significantly reduce your chances of an allergic reaction by consuming coconut substitutes and alternatives. With this variety of coconut substitutes, you can still enjoy the benefits of being on a keto diet while avoiding the inconvenience of that pesky coconut allergy.

We hope these keto coconut alternatives will help you continue your commitment to the keto diet, as well as your commitment to self-preservation and being your best self!

To your continued good health, everyone!

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