Fats make up more than 65% of the ketogenic diet. But many beginners make the mistake of assuming they can eat any fatty food source as long as it doesn’t contain any carbohydrates.
But the truth is, not all fats are created equal.
In fact, many fats used in restaurants, fast food chains, and in processed foods at the food market contain unhealthy fats that can cause more harm than good to your health.
Luckily, we’ve created an extremely useful list you can refer to when you’re shopping for healthy ketogenic-friendly fatty foods.
In this Keto Beginners Series, you’ll learn everything you need to know the difference between good fats and bad fats.
What are Good Fats to Eat on Keto?
There are a few types of fats that should make up the majority of your calories on keto.
Healthy fat sources to eat on keto include saturated fats, monounsaturated fats (MUFAs), and polyunsaturated fats (PUFAs).
Sticking to foods that contain the fats mentioned above is the best way to approach your ketogenic diet when creating your low carb, high fat meal plan.
Monounsaturated fats have been proven to improve insulin sensitivity, decrease the risk of heart disease, and even lower blood pressure.
Polyunsaturated fats should be consumed with a little more caution. When PUFAs are heated, they can form harmful compounds such as free radicals which have been shown to increase inflammation in the body. This means you should never use PUFAs for cooking and these fats should always be eaten cold.
But what about saturated fats? Aren’t they unhealthy?
New Studies Debunk the Saturated Fats Debacle
For decades we were taught that saturated fats - from foods like red meat - were bad for your health. But new research shows the complete opposite[*].
Saturated fats are actually good for you and come with a host of benefits. They include:
Best Fats to Consume on Keto
Here is a list of our recommended, healthy fat sources to eat in large amounts on keto:
Healthy saturated fats include:
Healthy monounsaturated fats (MUFAs) include:
Healthy polyunsaturated fats (PUFAs) include:
Note: Naturally-occurring trans fats including grass-fed animal foods and grass-fed dairy products like butter are perfectly fine to consume.
Unhealthy Fats to Avoid at All Costs On Keto
Now that you understand the good fats to consume, let’s quickly go over fat sources you should avoid at all costs.
Unhealthy fat sources to avoid include processed trans fats and vegetable oils. In fact, some trans fats are banned by some health departments like the US Food and Drug Administration (USFDA).
Trans fats are typically used as a cheap substitute for natural oils. This means you must be very careful when purchasing packaged foods that may contain processed trans fats. Additionally, many restaurants will use processed trans fats to fry their foods so try to be extremely cautious when you’re going out to eat.
Research shows that processed trans fats are linked to metabolic disease like obesity and type 2 diabetes, inflammation, cancer, and heart disease[*][*].
These fats contain large amounts of omega-6 which can increase the risk of developing blood clots and has also been linked to cancer.
Avoid consuming these unhealthy fat sources at all costs:
Stick to Natural Fatty Sources at the Right Ratio
Now that you understand the difference between good fats and bad fats on keto, you can make much better decisions when it comes to planning out your meals for the week.
As long as you stick to the natural fatty sources listed above, you’ll start experiencing the benefits of ketosis and reach your weight loss goals without worrying about it ruining your health in the long run.
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