Which Fats to Eat (And Avoid) on Keto

For a very small word, fat has a lot of meaning. The adjective is seen as something negative and the noun “fats” is used in a way to motivate or scare people into avoiding. The fact is, there has been a lot of confusion over fats and their impact on the human body. Some of it was deliberate campaigning and some honest lack of understanding. But, that has changed, especially in the last few years with the expansion of the Keto and Low-carb diets.

The Bad Fats

What is now considered to be bad fats used to be healthy alternatives to saturated fats found in animal products. Margarine was trumpeted as healthier than butter, hydrogenated oils replaced things like lard. They have a longer shelf life and are significantly cheaper. But, further research has proved that they are detrimental to your health.

The Good Fats

One of the staples of the keto diet is trying to eat as our ancestors did. It means going back to the healthy saturated fats and drawing benefits from them. So, what are some of the fats you should help yourself to?

Butter

Let’s face it, butter makes every meal better. But, it’s not just the taste, it’s what it can do for you. It’s a good source of butyric acid that is great for your gut health. And it’s one of the ingredients of bulletproof coffee, a popular keto drink. However, you should always look for a grass-fed option.

Meat

You can absolutely be on keto and remain vegan or vegetarian, but a lot of keto meals are meat-based. The emphasis is on grass-fed beef and pork, to an extent. When it comes to poultry, dark meat is preferred to white for the higher fat content. And if you’re a big fan of chicken breasts, you can always season it with extra fat.

Avocado

Avocado has become a poster food of the keto diet. The nutritional density makes avocado a great basis for a lot of keto meals. If you’re trying to fill your macro goals but short on fat intake, avocados work great. They’re full of potassium, which helps to maintain electrolyte balance in your system.

Olive Oil

It’s one of the most versatile and nutritionally packed ingredients. There are so many reasons why extra virgin olive oil is beneficial to your health. For keto diet, it’s the go-to option when it comes to salad dressing and cooking. It’s not only a great antioxidant but it helps in the prevention of colon cancer, as well as coronary disease.

Nuts and Seeds

It’s hard to imagine sticking with a keto diet long-term without the help of healthy fats from nuts and seeds. The keto-approved ones like almonds, walnuts, sunflower seeds, chia seeds, and flaxseeds are great snacks. Furthermore, they can also be used to create keto flours that you can bake and cook with.

Fish and Fish Oil

One of the best sources of fat in the keto diet is fatty fish. Salmon, especially the wild caught variety, is a great source of omega-3 fatty acids, known to promote brain functions. For those who aren’t too keen on fish, you can always take fish oil supplements.

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