Budget Low-Carb Eating: How to Save Money on Fats and Oils
Updated June 08, 2015.
After protein and vegetables, the third basic category of food in a low-carb diet is fats. Since fat contains twice the number of calories per gram as protein and carbohydrate, it doesn't take a lot of bulk to get what we need. One cup of oil has about 215 grams of fat and 1900 calories.
The least expensive way to get your fat is in oils. For health, choose olive oil whenever possible, as it has valuable phytonutrients as well as a high level of monounsaturated fats.
In Greece and other Mediterranean countries, olive oil is used as a condiment to sprinkle or drizzle on vegetables, meats, and seafood dishes, as well as using it to cook the food. This could be one of the keys to the health-promoting Mediterranean Diet.
Another healthy oil which is low in cost is canola oil, however, it also has a fair amount of omega-6 fat, so don't over-use. Sunflower and safflower oils which are labeled "high oleic", such as Saffola brand, are also good oils to use. They are a little more expensive than some other oils, but still less expensive than butter. The least expensive oils are often corn oil and other seed oils, but they are also very high in omega-6 fats.
1 quart of oil at $4.00 - 1/2 cent per gram of fat
1 lb of butter at $4.50 - 1 cent per gram of fat
30 oz jar of mayonnaise at $4.50 - 1 and 1/3 cent per gram of fat (note that you can easily make your own mayo with oil and an egg yolk. See: Homemade Mayonnaise Recipe at About.com's Home Cooking Site.
In my experience, after the first few tablespoons of oil, you can safely pour in the oil in a thin stream, blending or whisking all the while.)
1 14 oz can of coconut milk for $1.40, containing 14 grams of fat per 1/3 cup of coconut milk - 2 cents per gram of fat
1 avocado (about 7 oz) at $1.20 - 4 cents per gram of fat (but has lots of fiber and other good-for-you things).
It's far less expensive, and very easy, to make your own dressing. Just pour the oil, vinegar, and spices into an old salad dressing bottle that you've washed out. More about Healthy Salad Dressings, and How to Make Your Own
After protein and vegetables, the third basic category of food in a low-carb diet is fats. Since fat contains twice the number of calories per gram as protein and carbohydrate, it doesn't take a lot of bulk to get what we need. One cup of oil has about 215 grams of fat and 1900 calories.
The least expensive way to get your fat is in oils. For health, choose olive oil whenever possible, as it has valuable phytonutrients as well as a high level of monounsaturated fats.
In Greece and other Mediterranean countries, olive oil is used as a condiment to sprinkle or drizzle on vegetables, meats, and seafood dishes, as well as using it to cook the food. This could be one of the keys to the health-promoting Mediterranean Diet.
Another healthy oil which is low in cost is canola oil, however, it also has a fair amount of omega-6 fat, so don't over-use. Sunflower and safflower oils which are labeled "high oleic", such as Saffola brand, are also good oils to use. They are a little more expensive than some other oils, but still less expensive than butter. The least expensive oils are often corn oil and other seed oils, but they are also very high in omega-6 fats.
Price Comparisons
1 quart of oil at $3.00 - 1/3 cent per gram of fat1 quart of oil at $4.00 - 1/2 cent per gram of fat
1 lb of butter at $4.50 - 1 cent per gram of fat
30 oz jar of mayonnaise at $4.50 - 1 and 1/3 cent per gram of fat (note that you can easily make your own mayo with oil and an egg yolk. See: Homemade Mayonnaise Recipe at About.com's Home Cooking Site.
In my experience, after the first few tablespoons of oil, you can safely pour in the oil in a thin stream, blending or whisking all the while.)
1 14 oz can of coconut milk for $1.40, containing 14 grams of fat per 1/3 cup of coconut milk - 2 cents per gram of fat
1 avocado (about 7 oz) at $1.20 - 4 cents per gram of fat (but has lots of fiber and other good-for-you things).
Salad Dressings
Since low-carb eaters tend to be big on salads, salad dressings are one of the main ways we can get fat (as well as avocados and olives in the salad itself). However, salad dressings are not usually a very cost-effective way to get oil. Many of them are mostly water anyway. For example, a 16 oz bottle of salad dressing at $3.85 with 8 grams of fat per serving costs 3 and 1/3 cent per gram of fat.It's far less expensive, and very easy, to make your own dressing. Just pour the oil, vinegar, and spices into an old salad dressing bottle that you've washed out. More about Healthy Salad Dressings, and How to Make Your Own
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