Say yes to fat, but don’t gorge on harmful sources like bacon and butter. Instead, opt for these nutritional alternatives while following keto.
The keto diet is all about fat. This is, after all, an eating plan in which up to 80 percent of the total daily calories are expected to come from fat, therefore it is going to be the key nutrient you concentrate on most. But not all sources of fat are equally healthful.
“Many people boil it down too simply and think they just need to eat a lot of fat and avoid carbs, but you can quickly eat an excessive amount of unhealthy fat on the keto diet,” says Kendra Whitmire, a nutritionist, and dietitian with Sunshine Nutrition and Wellness in Laguna Beach, California, who practices functional and therapeutic nutrition.
Keto’s entrance onto the forefront as a fashionable diet is unusual. “There’s never been a push for a high-fat diet before,” says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City. As a consequence, research on selecting fats in the context of a high-fat diet is uncommon.
What’s certain is that sources of unsaturated fat are still preferred above saturated fats, adds Keatley, even if both are deemed keto-friendly. Saturated fats may elevate your LDL, or “bad” cholesterol, whereas unsaturated fats can assist reduce cholesterol levels, said the American Heart Association (AHA) (AHA).
These unsaturated fats have been demonstrated to be anti-inflammatory and heart-healthy. For example, in one research published in May 2020 in Cell, persons following the ketogenic diet for eight weeks witnessed a change in the gut flora that lowered inflammation. (Per a prior review, the gut microbiome is a collection of bacteria, microorganisms, and other components in the gut that may impact numerous biological processes such as immunity, metabolism, and disease risk.) Researchers noticed this is likely related to the ketone bodies created during ketosis, a condition in which you burn fat for your major source of energy instead of carbs.
That said, some of the studies on the keto diet are inconsistent. In a short research, published in June 2019 in the journal Obesity, switching to a keto diet was related to elevated inflammatory markers and cholesterol. More evidence has to be compiled to identify the impact that a keto diet, as well as the particular fats, that are taken, has on one’s health.
You can consume higher-fat items that include protein, like bacon and sausage, but you’re better by adding fat to foods since it’s simpler to regulate, adds Keatley. And bacon and sausages contain a lot of calories, protein, and saturated fat. If you go off keto and continue eating them while bringing carbohydrates back in, it’s probable that you’ll regain whatever weight you may have lost. What’s more, ingesting a lot of saturated fat, something that’s simple to do when picking these sorts of meals, boosts your levels of LDL (“bad”) cholesterol. LDL cholesterol raises your risk of heart disease and stroke, according to the American Heart Association (AHA) (AHA).
Also realize that although pure sources of fat, such as olive oil or coconut oil, have 0 carbs, other sources, like nut butter or avocado, maybe mostly fat but include carbohydrates that need to be counted in your total, too. Still, with research studies, like one published in January 2020 in the journal Circulation, showing that coconut oil consumption leads to an increase in LDL (“bad”) cholesterol levels (which raise your risk for heart disease and should be limited), it’s more important than ever to choose the right types of fat — even on a fat-friendly diet.
The last guideline: Even if you’re on keto, quantities of fat are still important, says Jill Gullotta, RDN, the founder of Jill Gullotta Nurition in White Plains, New York. “How much you exactly consume depends on your calorie requirements and objectives, but overconsuming fat may induce weight gain,” she explains. After all, compared with protein and carbs, fat is the richest in calories. Also, knowing that fat is your body’s major fuel source on a keto diet, she suggests spacing out your fats equally throughout the day.
Many individuals on a keto diet count net carbohydrates, which are total carbs minus fiber and sugar alcohols (because fiber travels through your system undigested) (since fiber goes through your system undigested). Both are taken into consideration here.
Consider this your approach to cutting through the fat.
The 6 Best Fats to Eat on the Ketogenic Diet
1. Avocado
Though technically a fruit, avocados provide a substantial amount of heart-healthy monounsaturated fatty acids (MUFAs) (MUFAs). They're also filled with fiber, which bolsters digestive health, as Mayo Clinic points out. Half an avocado includes 114 calories, 1.3 grams (g) of protein, 10.5 g of fat, 6 g of total carbohydrates, and 5 g of fiber (bringing it to 1 g of net carbs), per statistics from the U.S. Department of Agriculture (USDA) (USDA). Add avocados to a keto-friendly salad, smoothie, or breakfast plate to get the benefits of this keto-friendly staple.
2. Olive Oil
“We know that when we consume fats in our diet like MUFAs, they not only fill us up but keep cholesterol levels lower,” adds Keatley. Olive oil is a mainstay of the heart-healthy Mediterranean diet and fits well into a keto diet, too; it’s perfect for light sautéing, using in salads, or spreading over cooked meats or vegetables as a finishing oil. One tablespoon (tbsp) delivers 119 calories and 13.5 g of fat, just 2 g of which is saturated fat, says the USDA.
3. Avocado Oil
Like olive oil, avocado oil is rich in anti-inflammatory MUFAs, but one of the main advantages of using avocado oil is that it stands up to high-heat cooking. It has a smoke point of 520 degrees F, according to What’s Cooking America, indicating it’s great for stir-frying and searing. Per the USDA, 1 tbsp of avocado oil includes 124 calories, 14 g of fat (of which 1.6 g is saturated), and 0 g of carbs.
4. Nuts and Nut Butter
Nuts and nut butter supply unsaturated fats, but they also include carbohydrates, so check at labels to figure out precisely what you’re receiving, recommends Whitmire. For example, 1 tbsp of almond butter contains 98 calories, 3.4 g of protein, 8.9 g of fat, 3 g of total carbohydrates, and roughly 1.5 g of fiber (equaling about 1.5 g of net carbs), says the USDA. And if you choose whole almonds, the USDA lists 164 calories, 6 g of protein, 14.1 g of fat, 6.1 g of carbohydrates, and roughly 3.5 g of fiber (totaling about 2.6 g of net carbs) for 1 ounce (oz) of almonds (about 23 nuts) (around 23 nuts). Choose a nut butter labeled without added sugar, to guarantee you’re not adding unnecessary carbohydrates to your diet.
5. Chia Seeds and Flaxseed
Whitmire suggests these seeds since they both supply omega-3 fatty acids. “Getting more of these fats will enhance the ratio of omega-6s to omega-3s you ingest, which some studies show improves health,” she adds. American diets tend to be heavier in omega-6s than omega-3s, as Mount Sinai, points out, but it’s crucial to find a balance. For example, a former post mentioned studies that linked ingesting more omega-3s and less omega-6s led to a decreased risk of insulin resistance — the hallmark of type 2 diabetes — and obesity, among other preventive health effects. The USDA claims 1 oz of chia seeds includes 138 calories, 4.7 g of protein, 8.7 g of fat, 11.9 g of carbohydrates, and a staggering 9.8 g of fiber (so just 2.1 net carbs) (so only 2.1 net carbs). And 1 tbsp of ground flaxseed provides 37 calories, 1.3 g of protein, 3 g of fat, 2 g of carbohydrates, and 1.9 g of fiber (essentially 0 net carbs), says the USDA. Just be sure to get ground flaxseed so your body can absorb the omega-3s.
6. Fatty Fish
If you’re not integrating fish into your keto diet, now is the time to start. The AHA suggests having fish at least twice per week, especially fatty fish, such as salmon, sardines, mackerel, and bluefin tuna, which are filled with heart-healthy omega-3 fatty acids. Research suggests that ingesting 20 g of fish per day (just under 1 oz) is connected with a 4 percent decreased risk of heart disease and heart disease-related death, according to a meta-analysis published in Nutrients in August 2020. However, fewer than 1 in 5 individuals consume the recommended quantity of fish every week, according to the Harvard T.H. Chan School of Public Health. A 3-oz portion of salmon (approximately the size of a checkbook, per
University of Rochester Medical Center [PDF]) contains 118 calories, 19.9 g protein, 3.7 g fat, and 0 g carbs, according to the USDA.
The 6 Fats You Should Limit on the Keto Diet
1. Cheese
Cheese is a contentious keto diet inclusion. While specific cheeses have distinct nutritional profiles, cheese’s general high saturated fat defines it as a meal you want to restrict — yet some studies shows that cheese has certain health advantages as well. A earlier meta-analysis found that cheese intake was connected with a 10 percent decreased risk of heart disease and stroke for individuals consuming roughly 1.5 ounces (about a slice and a half) per day. Of course, further research is required to analyze this relationship, but since cheese includes a lot of saturated fat, it’s still crucial to restrict your consumption. (Keep in mind that certain cheeses are more keto-friendly than others!)
2. Cream
Adding heavy cream or half-and-half to your coffee is one way to get an extra source of fat into your day, adds Keatley. Just keep in mind that it is a source of saturated fat — and given the tiny portion size, it’s easy to go overboard. A serving size, or 1 tbsp of heavy cream, contains 51 calories and 5 g of fat (3.5 g of saturated fat), and it is just short of 0.5 g of carbohydrates, says the USDA.
3. Coconut Oil
Trendy coconut oil has been regarded as a cure-all for health ailments — and you may assume you should take as much as you like when following the keto diet. But that’s not precisely the situation. “There’s a dispute with coconut oil because of its high quantities of saturated fats, which are the ones that block arteries,” explains Keene. But others claim that coconut oil is different, Keene adds, as its fat is made up of medium-chain triglycerides (fatty acids that the body metabolizes more rapidly and are less likely to become stored by the body as fat) (fatty acids that the body metabolizes more quickly and are less likely to get stored by the body as fat). Eat healthier unsaturated kinds of fat first, then modest quantities of saturated ones like coconut oil suggests Keene. And if you do choose to ingest coconut oil, bear in mind that 1 tbsp contains 104 calories, 11.5 g of fat (9.6 g of which is saturated), and 0 g of carbohydrates, says the USDA.
4. Butter
“Eating a considerable quantity of butter has some of the worst consequences on your health compared with other fats,” explains Keatley. It’s heavy in saturated fat and cholesterol, meaning it may raise your risk of heart disease, said the Cleveland Clinic. It’s good to utilize butter in your fat rotation but better not to make it your go-to fat; instead, seek unsaturated alternatives. 1 tbsp of butter includes 102 calories, 11.5 g of fat (7.3 g of which is saturated), and 0 carbs, says the USDA.
5. Whole Milk
Whole milk does include a fair amount of fat — 8 g per cup, says the USDA — but that fat comes with lots of net carbs, 11.7 g to be precise. A tablespoon of whole milk in your scrambled eggs may not make much of a difference to your carb objectives, but ingesting a half or full cup will (and will likely need early planning to guarantee you remain below your limitations) (and will likely require advanced planning to ensure you stay within your limits). Milk does give a supply of calcium and vitamin D, as well as other minerals that are beneficial for your bones, so make sure you’re getting alternate forms of these nutrients through lower-carb choices, such as fortified plant milk.
6. Red Meat
Because meat is inherently carb-free, it’s a popular option for folks following the keto diet. But not all varieties of meat are made equal. The AHA suggests minimizing the number of fatty meats like beef, lamb, and pig in your diet, as they’re rich in saturated fat. (For example, a 4 oz portion of ground beef delivers 14.4 g of fat, of which 6 g is saturated, according to the USDA.) Instead, choose thinner meats, such as skinless chicken and turkey — or ask your butcher, grocer, waiter, or chef to help you pick the leanest cuts of beef, as Mayo Clinic suggests.
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