When adhering to a keto diet, it is important to note that not all fats are the same. As you seek healthy alternatives, give consideration to avocado, nuts, olive oils, or full-fat Greek yogurt. Furthermore, there are additional options to explore.
To successfully achieve your health goals, it is important to choose more nourishing options when selecting sources of fat for your plate, as not all fats are equally beneficial.
Here are healthy sources of fat to enjoy on the keto diet.
1. Avocados and avocado oil
Research indicates that avocados and their oil may promote heart health, balanced blood sugar, and healthy aging due to their status as a rich source of heart-healthy fats, fiber, and essential vitamins and minerals.
You can enjoy avocado on its own, make guacamole with it, or incorporate it into smoothies and salads to increase the amount of fat and nutrients. Additionally, you can enhance the flavor of grilled or steamed vegetables by drizzling avocado oil on them or make keto-friendly sauces and salad dressings using avocado oil.
2. Nuts
Incorporating various types of nuts into your diet is an excellent method for increasing your consumption of beneficial fats, plant-based protein, and fiber. Furthermore, consuming more nuts is connected to a decreased likelihood of heart disease and decreased mortality rates related to cancer, diabetes, and respiratory ailments.
To obtain maximum benefits, it is advisable to consume a variety of nuts due to their varied nutrient compositions. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all excellent choices for low-carb, high-fat diets such as the keto diet.
You can bring mixed nuts for snacking purposes, add them as a topping to your salads and soups, or create a nut-based spread such as walnut pesto.
3. Nut and seed butters
Nut and seed butters provide the same advantages as consuming whole nuts and seeds, but they come in a more adaptable form. You can apply sunflower butter onto keto crackers or utilize almond butter as a dip for low-carb vegetables.
For an added bonus, incorporate your preferred nut butter into smoothies or utilize it as a foundation for crafting energy bites. Additionally, nut butters can be included in sauces and marinades for fish or veggie noodles.
If you desire, you have the option to create your own nut and seed butters. However, if you intend to utilize commercially available options, it is important to carefully review the ingredient label. Certain types may contain additional sweeteners that may not be suitable for a keto diet.
4. Flax seeds
Flax seeds contain anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds, making them an exceptional source. A serving of flax seeds, equivalent to one-quarter cup (42 grams), supplies 11 grams of fiber, 7 grams of protein, and 18 grams of fat, with half of the fat consisting of omega-3s.
According to research, it has been suggested that the consumption of flax seeds and their oil may have preventive effects against heart disease, cancer, diabetes, and degenerative brain diseases.
One way to use ground flax seeds is by adding them to smoothies or sprinkling them on salads, soups, or a keto yogurt parfait. Another option is to include whole or ground flax seeds in your preferred recipes for keto-friendly crackers, muffins, and pancakes.
5. Hemp hearts
Hemp hearts, or seeds, are a fantastic and nutrient-rich choice for increasing fat consumption on the ketogenic diet. Consuming three tablespoons (30 grams) of hemp hearts yields 15 grams of fat, which makes them an ideal selection for diets that are high in fat.
In addition to being one of the few plant-based protein sources, they are also rich in all nine essential amino acids. Furthermore, they provide a range of vitamins and minerals, such as vitamin E, calcium, iron, and potassium.
Hemp hearts possess a gentle taste and a texture resembling sesame seeds, making them convenient to incorporate into different dishes without significantly altering the flavor profile. They can be sprinkled onto yogurt, salads, and roasted vegetables, blended into smoothies and soups, or included in energy bites. Additionally, they can be added to sauces and dressings.
6. Chia seeds
With their high content of healthy fats and fiber, chia seeds are an excellent choice for those following a ketogenic diet. A mere tablespoon (15 grams) of chia seeds contains 4 grams of fat, mainly omega-3 fatty acids, and also provides 4 grams of fiber, equivalent to approximately 16% of the Daily Value (DV).
These seeds, in addition to quercetin and kaempferol, have plant compounds that could decrease inflammation and hinder chronic conditions like cancer, heart disease, and diabetes.
In addition, chia seeds have the distinctive capability to soak up water and turn very gelatinous when immersed in a liquid for a few hours. When in this state, they are suitable for creating chia pudding or adding thickness to sauces and dressings.
Similar to other types of seeds, chia seeds are capable of being mixed into smoothies or incorporated into yogurt, soups, and salads. Additionally, they can be utilized to create keto-friendly crackers or to coat baked fish, chicken, or pork.
7. Olive Oil
According to Keatley, when we include fats like MUFAs in our diet, they not only make us feel full but also help to maintain lower cholesterol levels. Olive oil, which is commonly used in the heart-healthy Mediterranean diet and is also suitable for a keto diet, is excellent for light sautéing, dressings, or as a finishing oil for cooked meats or vegetables. According to the USDA, one tablespoon (tbsp) of olive oil provides 119 calories and 13.5 g of fat, with only 2 g of saturated fat.
8. Fatty fish
Now is the time to start fitting fish into your keto diet if you haven’t already. The AHA advises eating fish, especially fatty varieties like salmon, sardines, mackerel, and bluefin tuna, at least twice a week because they are rich in heart-healthy omega-3 fatty acids.
According to research published in August 2020 in Nutrients, consuming approximately 1 oz (just under 20 g) of fish per day is linked to a 4 percent decrease in the risk of heart disease and heart disease-related mortality. However, the Harvard T.H. Chan School of Public Health states that less than 20 percent of individuals consume the recommended amount of fish per week.
According to the USDA, a 3-ounce serving of salmon, which is approximately the size of a checkbook as stated by the University of Rochester Medical Center [PDF], contains 118 calories, 19.9 grams of protein, 3.7 grams of fat, and no carbohydrates.
The 6 fats you should limit on the keto diet
1. Cheese
Cheese poses a dilemma when it comes to the keto diet due to its controversial nature. Although various cheeses vary in their nutritional content, the significant amount of saturated fat found in cheese categorizes it as a food to moderate. However, certain studies indicate that cheese may also offer certain health advantages.
If individuals consume approximately 1.5 oz (or a slice and a half) of cheese per day, a previous meta-analysis indicated that there is a 10 percent decreased risk of heart disease and stroke.
While more studies are necessary to evaluate this correlation, it remains crucial to restrict the consumption of cheese due to its high saturated fat content. (Note that certain cheeses are more suitable for a keto diet than others!)
2. Cream
According to Keatley, one way to incorporate more fat into your daily intake is by including heavy cream or half-and-half in your coffee. However, it’s important to note that these ingredients contain saturated fat. It’s easy to consume too much since the serving size is small. The USDA states that a serving size of heavy cream, which is 1 tbsp, contains 51 calories, 5 g of fat (3.5 g of saturated fat), and less than 0.5 g of carbohydrates.
3. Coconut oil
According to Keene, the controversy surrounding coconut oil arises from its abundant saturated fats, known for clogging arteries, despite the belief that it is a cure-all for health issues and can be freely consumed on the keto diet.
Keene points out that there are arguments suggesting that coconut oil is unique due to its composition of medium-chain triglycerides (fatty acids that are metabolized efficiently by the body and are less likely to be stored as fat).
According to Keene, it is recommended to prioritize consuming healthier sources of unsaturated fat and consume moderate amounts of saturated fat sources such as coconut oil. Keep in mind that if you decide to consume coconut oil, a tablespoon provides 104 calories, 11.5 grams of fat (9.6 grams of which are saturated), and no carbohydrates, as stated by the USDA.
4. Butter
According to Keatley, consuming a substantial quantity of butter has more detrimental impacts on your health in comparison to other fats. The Cleveland Clinic states that butter is rich in saturated fat and cholesterol, which can elevate the chances of developing heart disease.
While it is acceptable to include butter in your selection of fats, it is advisable to avoid relying on it as your primary choice. Instead, it is more beneficial to choose unsaturated sources. According to the USDA, one tablespoon of butter contains 102 calories, 11.5 grams of fat (with 7.3 grams being saturated), and zero carbohydrates.
5. Whole milk
According to the USDA, a cup of whole milk contains 8 g of fat and 11.7 g of net carbohydrates. While adding a tablespoon of whole milk to your scrambled eggs may not significantly impact your carbohydrate goals, consuming a half or full cup will require careful planning to stay within your limits.
Make sure to consume other sources of calcium and vitamin D, along with other beneficial minerals for your bones, by choosing lower-carb options like fortified plant milks, since milk does provide these nutrients.
6. Red meat
Because meat does not contain carbs naturally, it is a commonly preferred option for individuals who are on the keto diet. However, it is important to note that not all meat varieties are the same. The AHA suggests that individuals should restrict the consumption of fatty meats such as beef, lamb, and pork due to their high saturated fat content.
Mayo Clinic advises opting for leaner meats, such as skinless chicken and turkey, or seeking assistance from your butcher, grocer, server, or chef to select the leanest cuts of beef. This is because a 4 oz serving of ground beef provides 14.4 g of fat, including 6 g of saturated fat, according to the USDA.
