If you are on a keto diet and want healthy choices, think about avocado, nuts, olive oils, or full-fat Greek yogurt. Continue reading for additional alternatives.
When adhering to a ketogenic (keto) diet, which is high in fat and very low in carbohydrates, it is crucial to bear in mind that not all fats are the same. Certain fat sources are more beneficial for your health than others, and it is essential to prioritize the most nutritious choices on your plate in order to effectively achieve your health goals.
Below are some healthy sources of fat that you can enjoy while on the keto diet.
Best fats to eat on the ketogenic diet
1. Avocado
Avocados, despite being a fruit, contain heart-healthy monounsaturated fatty acids (MUFAs) and are high in fiber, which Mayo Clinic emphasizes supports digestive health.
According to data from the U.S. Department of Agriculture (USDA), a half of an avocado provides 114 calories, 1.3 g of protein, 10.5 g of fat, 6 g of total carbs, and 5 g of fiber (resulting in 1 g of net carbs). Including avocados in a salad, smoothie, or breakfast plate allows you to enjoy the advantages of this keto-friendly favorite.
2. Olive oil
Keatley asserts that when fats like MUFAs are included in our diet, they not only provide satiation but also contribute to the reduction of cholesterol levels.
Olive oil, which is a key component of the heart-healthy Mediterranean diet, can also be incorporated into a keto diet. It is ideal for tasks like light sautéing, as well as being used in dressings or as a drizzle over cooked meats or vegetables. According to the USDA, one tablespoon (tbsp) of olive oil contains 119 calories and 13.5 g of fat, with only 2 g of saturated fat.
3. Avocado oil
Avocado oil, similar to olive oil, contains an abundance of anti-inflammatory MUFAs. However, a major advantage of utilizing avocado oil is its ability to withstand high-temperature cooking.
According to What’s Cooking America, it is said to have a smoke point of 520 degrees F, which makes it perfect for stir frying and searing. The USDA states that 1 tbsp of avocado oil contains 124 calories, 14 g of fat (with 1.6 g being saturated), and 0 g of carbohydrates.
4. Nuts and nut butter
According to Whitmire, it is important to examine labels to determine the exact nutritional content of nuts and nut butters because while they provide unsaturated fats, they also contain carbohydrates. The USDA states that for instance, 1 tablespoon of almond butter contains 98 calories, 3.4 grams of protein, 8.9 grams of fat, 3 grams of total carbohydrates, and approximately 1.5 grams of fiber, which equals about 1.5 grams of net carbs.
If you choose whole almonds, the USDA states that they contain 164 calories, 6 g of protein, 14.1 g of fat, 6.1 g of carbohydrates, and about 3.5 g of fiber (equivalent to around 2.6 g of net carbs) per 1 ounce (oz) or approximately 23 nuts. To avoid consuming additional carbohydrates, select a nut butter that is labeled as sugar-free.
5. Flax seeds
Flax seeds contain beneficial omega-3 fats that have anti-inflammatory properties, as well as fiber and plant compounds that promote health. In a serving size of one-quarter cup (42 grams), flax seeds offer 11 grams of fiber, 7 grams of protein, and 18 grams of fat, with half of the fat coming from omega-3s.
According to research, it has been indicated that flax seeds and their oil have potential benefits in preventing heart disease, cancer, diabetes, and degenerative brain diseases.
To incorporate flax seeds into your diet, you can add them to smoothies or sprinkle them on salads, soups, or a keto yogurt parfait. Additionally, you can include whole or ground flax seeds in your preferred keto recipes for crackers, muffins, and pancakes.
6. Hemp hearts
Hemp hearts, or seeds, are a suitable choice for increasing fat intake on the ketogenic diet due to their high nutrient density. With 15 grams of fat, three tablespoons (30 grams) of hemp hearts are an ideal option for high-fat diets.
In terms of their nutritional content, lentils stand out as one of the rare plant-based protein sources capable of providing all nine essential amino acids. Additionally, they offer a diverse array of essential nutrients such as vitamin E, calcium, iron, and potassium.
Hemp hearts possess a gentle taste and a texture akin to sesame seeds, enabling them to be effortlessly incorporated into a range of dishes with minimal impact on flavor. They can be sprinkled on yogurt, salads, and roasted vegetables, blended into smoothies and soups, or added to energy bites. Additionally, they can be included in sauces and dressings.
7. Chia seeds
Chia seeds are an excellent choice for a keto diet due to their high content of healthy fats and fiber. A single tablespoon (15 grams) of chia seeds provides 4 grams of fat, primarily consisting of omega-3s, along with 4 grams of fiber, equivalent to about 16% of the Daily Value (DV).
In addition, these seeds possess a range of plant compounds, such as quercetin and kaempferol, which have the potential to decrease inflammation and hinder the development of long-term ailments like cancer, heart disease, and diabetes.
Chia seeds possess a distinctive capability to soak up water. After being immersed in a liquid for several hours, they transform into a highly gelatinous substance. In this gel-like state, they can be utilized for creating chia pudding or to add thickness to sauces and dressings.
Similar to other types of seeds, chia seeds can be mixed into smoothies or incorporated into yogurt, soups, and salads. Another option is to utilize them in keto-style crackers or as a breadcrumb substitute for baking fish, chicken, or pork.
8. Fatty fish
Including fatty fish such as salmon, tuna, anchovies, and sardines in a healthy ketogenic diet is highly beneficial. These fish are abundant in premium protein and omega-3 fats that are good for the heart. Moreover, particular varieties like salmon offer a significant amount of vitamin D, a crucial nutrient for immune function, bone health, and other essential aspects.
To serve alongside roasted vegetables or over a salad, you can either bake or grill a fatty fish filet that has been caught in the wild. Additionally, if you prefer, you can stuff lettuce wraps, avocado, or celery sticks with your favorite canned fish mixed with mayonnaise, herbs, and spices.
Fats you should limit on the keto diet
1. Cheese
Cheese is a contentious choice for those on a keto diet due to its high saturated fat content, which makes it necessary to consume in moderation. However, some studies indicate that cheese may offer certain health advantages, despite its overall nutritional composition varying among different types.
Based on a previous meta-analysis, it was found that individuals who consumed approximately 1.5 oz (or a slice and a half) of cheese per day had a 10 percent reduced risk of heart disease and stroke.
It is important to limit your intake of cheese because it contains a large amount of saturated fat, although further studies are required to evaluate this relationship. (Remember that certain cheeses are more suitable for a keto diet than others!)
2. Cream
Keatley explains that adding heavy cream or half-and-half to your coffee is a method to incorporate more fat into your day. However, it should be noted that this is a source of saturated fat, and it is important to avoid excessive consumption due to the small serving size. According to the USDA, a serving size of 1 tbsp of heavy cream contains 51 calories, 5 g of fat (3.5 g of saturated fat), and almost 0.5 g of carbs.
3. Coconut Oil
With its popularity increasing, coconut oil has been hailed as a remedy for various health issues. It is possible that you believe that you can consume unlimited amounts of coconut oil while adhering to the keto diet. However, that is not entirely accurate. According to Keene, coconut oil has faced contention due to its abundant saturated fat content, which is known to block arteries.
However, Keene asserts that coconut oil is distinct because its fat composition consists of medium-chain triglycerides, which are fatty acids that the body metabolizes more rapidly and has a lower propensity to be stored as body fat.
According to Keene, it is recommended to prioritize consuming healthier sources of unsaturated fat before moderate amounts of saturated sources like coconut oil. In the event that you decide to consume coconut oil, please note that based on the USDA, 1 tablespoon of coconut oil contains 104 calories, 11.5 grams of fat (of which 9.6 grams are saturated), and 0 grams of carbohydrates.
4. Artificial trans fats
Artificially generated trans fats are notorious for greatly elevating the risk of heart disease and should be evaded, regardless of the dietary pattern one adheres to. Highly refined oils and commercially processed foods, such as cakes, cookies, pastries, biscuits, crackers, and other ultra-processed snacks, frequently contain trans fats.
Artificial trans fats are sometimes mentioned on a ingredient label as “partially hydrogenated oils” or “shortening.” It is recommended to minimize consumption of foods that have these ingredients. It is worth noting that several countries, such as the United States, have implemented bans or limitations on the usage of trans fats.
However, products that contain trans-fat and were produced prior to June 18, 2018 can still be distributed until either January 2020 or, in certain situations, 2021 as per the current regulations of the Food and Drug Administration (FDA).
Additionally, in cases where a food item contains less than 0.5 grams of trans fats per serving, its label would indicate that it contains 0 grams of trans fats.
5. Processed meats
Processed meats, like deli meats, sausages, salami, hot dogs, and cured and smoked meats, are often promoted as being suitable for a keto diet. Although these foods can technically be included in a ketogenic eating plan, multiple studies have discovered a link between consuming high amounts of processed meats and a higher likelihood of developing digestive tract cancers.
It is therefore advisable to consume these foods in moderation. The emphasis should be on consuming whole, minimally processed foods as often as you can.
