14, no. The nutrients lutein and zeaxanthin that are found in egg yolks are antioxidants that have been shown to support eye health (3). Not all butters are created equal. Fatty fish like salmon, tuna, anchovies, and sardines are great additions to a healthy ketogenic diet. Additionally, a higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses (5). To help you reach your health goals, here is a list of 17 healthy high-fat foods to incorporate into a balanced and nourishing ketogenic diet. 17 Healthy Fats to Eat on Keto. There are some really delicious, good-for-you keto recipes out there that are begging to be eaten. Olives make for a convenient and portable snack but are also great tossed into salads or eaten as part of antipasti. Carry mixed nuts to snack on, sprinkle them on your salads and soups, or make a nut-based spread like walnut pesto. 2018, 2018, pp. One recent study showed that individuals taking a MCT supplement three times daily reached ketosis in two days compared to four days for a control group following a similar diet but not taking a MCT supplement (4). We’ve put together a simple and easy list to help! Though fat makes up the majority of the calories on a ketogenic diet, not all sources of fat are good for your health — even if they fit into the macronutrient distribution of your diet plan. Paoli, Antonio, et al. You can also add them to sauces and dressings. Add chia seeds to your morning smoothie or Greek yogurt. Since fat is an integral part of a ketogenic diet, it makes since that you should be concerned with the types of fat you include in your diet. They are saturated fats. 1–9. Aim to include a three or larger ounce serving of fatty fish one to two days per week. 621–26. To best support your health on the keto diet, choose fats from nutrient-dense, whole foods and avoid those that come from ultra-processed oils, meats, and fried foods. This same fat is also found in high amounts in unrefined cold-pressed oil from olives. The benefits of olives and olive oil have been researched for decades, and it’s no coincidence that they’re frequently included in many of the world’s healthiest diets. Try a keto yogurt parfait for breakfast by combining plain Greek yogurt, nuts, seeds, and a hand full of cacao nibs. Frequent nut intake has been associated with a lower risk of heart disease, cancer, and death from both diabetes and infections (2). Eggs are as nutritious as they are versatile, making them an easy addition to a ketogenic diet. They are an especially great food to include in a ketogenic diet because they are a food with high-fat content. Look for full-fat unsweetened coconut milk and use it to make curries and sauces with a delicious tropical twist. What’s more, if a food provides less than 0.5 grams of trans fats per serving, it’s labeled as having 0 grams of trans fats (28). Three tablespoons (30 grams) of hemp hearts provide 15 grams of fat, making them a perfect choice for high-fat diets (8). He is…. Avoid eating fried foods and instead look for foods that have been baked, roasted, or grilled. Song, Juhee, et al. Conversely, the key for finding healthy fats to eat is to look for ingredients that are unprocessed and naturally high in fats. Here is a keto fats list of ten favorite fats that keep us healthy, full, and loving the keto lifestyle. Yogurt is also a great source of beneficial bacteria known as probiotics, which promote healthy digestive function (17). 718–24. In this form, they can be used to make chia pudding or to thicken sauces and dressings. Coconuts and coconut oil are popular keto fat sources because they offer a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use. Check your ketone levels and lower your protein intake if necessary. Many people follow a keto diet because they want to improve their health. Add unsweetened coconut flakes to homemade trail mix or smoothies. “The Effect of Medium Chain Triglycerides on Time to Nutritional Ketosis and Symptoms of Keto-Induction in Healthy Adults: A Randomised Controlled Clinical Trial.” Journal of Nutrition and Metabolism, vol. 70% of your total calories on a keto diet, 14-Day Boiled Egg Diet Plan & Menu to Lose 24 Pounds, Naked Yoga: What to Expect From a Nude Yoga Class, What Causes Love Handles and How to Get Rid of Them, Intermittent Fasting 101: The Complete Guide to Fasting, 14 Best Ab Workouts for Men to Work Upper & Lower Abs. That’s good, because when it comes to the macronutrient ratio of the ketogenic diet, 75% of your calories should come from fats (about 20% from protein and around 5% from carbs).If the keto diet macro ratio was represented like a globe model of Earth, the fats would be the ocean; they would take up over 70% of the surface of this diet as seen from space. Full fat plain Greek yogurt can be an excellent base for a keto breakfast. At least 70% of your total calories on a keto diet need to come from healthy fats. Healthy fats on a keto or low-carb diet By Franziska Spritzler, RD, CDE , medical review by Dr. Bret Scher, MD – Updated November 18, 2020 Evidence based This guide is based on scientific evidence, following our policy for evidence-based guides. They’re rich in high-quality protein and heart-healthy omega-3 fats. Coconut milk is another natural source of MCTs and can help you increase your fat intake and stay in ketosis. The health benefits of saturated fats include hormone support, healthy skin, heart health, improved cholesterol (ratio between the good HDL cholesterol and bad LDL cholesterol), improved insulin resistance. “Enhancing the Fatty Acid Profile of Milk through Forage-Based Rations, with Nutrition Modeling of Diet Outcomes.” Food Science & Nutrition, vol. “Dietary Flaxseed as a Strategy for Improving Human Health.” Nutrients, vol. While these foods technically fit into a ketogenic diet plan, several studies have found an association between high intake of processed meats and an increased risk of cancers of the digestive tract (29). Owing to its therapeutic effects in managing epilepsy, the keto diet has been suggested to alleviate or prevent other brain disorders like migraine…. Because of the fear around dietary fats that started in the 1950s and really took off in the 1970s, food manufacturers were excited to create products that were perceived as healthier alternatives. Flax seeds are an excellent source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds. Healthline Media does not provide medical advice, diagnosis, or treatment. Crossref, doi:10.1002/fsn3.610. Research has shown that regular avocado intake can support heart health, fight heart disease, assist with weight management, and play a role in healthy aging (1). Crossref, doi:10.1155/2018/2630565. Avocados and Avocado oil. The process of heating oil creates trans fats (12) which are associated with an increase in heart disease risk (13). This list will show you the best kinds of fats and oils to use while on a Keto … Eggs also happen to be one of the healthiest and best keto fat options around. Eating the right (healthy) fats is very important, especially on a ketogenic/low carb diet where fat makes up ~70% of your daily caloric intake. #3. Research indicates that flax seeds and their oil may help prevent heart disease, cancer, diabetes, and degenerative brain diseases (7). Cheese is another good high-fat, low-carb option for keto dieters, and with hundreds of varieties on the market, there’s no shortage of options to choose from. Like other seeds, chia can be blended into smoothies or stirred into yogurt, soups, and salads. Our website services, content, and products are for informational purposes only. All fats are not equal, however, and for this reason, you must do your very best to consume only high quality, healthy fats. Fried foods are another fat you want to avoid on a healthy ketogenic meal pattern. The Importance of Eating Healthy Fats on Keto. Paleo Diet Review: Does It Work for Weight Loss? While they are touted as being keto diet friendly, studies have found that a high intake of processed red meat is associated with a higher risk of developing colon cancer (11). Use it with any recipe or food that calls for nut-based butters. 17 Healthy Keto Fats List From Keto Foods. This article reviews the paleo diet and whether…, The Sugar Busters Diet cuts out refined carbs and added sugars while focussing on healthier foods. Omega 3 supplements can maximize the intake of these valuable nutrients. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto. I take two tablespoons of Carlson’s lemon-flavored liquid cod liver oil daily to infuse my body with healthy omega-3 fats as part of my heart-healthy regimen. It does not have to be hard, it just requires more planning before you head out to the grocery store. Walnuts, pine nuts, macadamia nuts, almonds, cashews, pistachios, Brazil nuts, and pecans are all excellent nut choices to include in a ketogenic diet. Crossref, doi:10.1016/j.fct.2015.02.004. Nuts and seeds are some of the best snacks that you can have while eating on the keto diet. Add a small amount of ghee to your skillet before cooking as it has a much higher smoke point than other oils. They are packed full of beneficial nutrients and a great source of easily digestible protein. (Here are heaps of keto tips for beginners.) Try mixing them in with a salad or use them as a coating for baked chicken and fish. Be careful as even unsweetened coconut milk contains around 5 grams of carbohydrate per cup. 2. Flax seeds are a significant source of plant-based omega 3 fatty acids with 9 grams of ALA per quarter-cup serving. It is typically used in baking because of its high-fat content. For a long time shortening was a popular fat choice used in American cooking. Fat Foods You Fats for the. You’ll see and feel the difference if you focus on eating healthy fats like avocados, extra virgin olive oil, grass-fed meat, and full-fat dairy products, and if you avoid vegetable oils and trans fats. Like avocados and fish, nuts are rich with healthy omega-3 fatty acids. Certain types like salmon also provide a substantial dose of vitamin D, a nutrient critical for immune function, bone health, and more (18). Cacao nibs are a form of unsweetened, unprocessed raw chocolate. Not all fats are created equal. Nut and seed butters offer the same benefits as eating whole nuts and seeds — but in a more versatile package. Nuts are the perfect low carb and high fat snack that are packed with vitamins, minerals and protein. Chia seeds may be small but they are nutrient-dense. Try adding them to smoothies or salads and incorporate ground flax seeds into your favorite keto recipes. What fats, oils, sauces and dips can you add to your food and stay keto? The 5 Best Fats to Eat Plenty of on the Ketogenic Diet 1. Hemp hearts, or seeds, are another great, nutrient-dense option for boosting fat intake on the ketogenic diet. Unfortunately, margarines were packed full of artery-clogging trans fats. The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits. When it comes to the keto food list, healthy fats form the cornerstone of the diet. While keto is a high fat, low carb, moderate protein diet, that doesn’t mean you should eat nothing but cheese and bacon. Remember on a ketogenic diet we want the majority of our fats to be coming from whole food options. Crossref, doi:10.3390/md13020996. Avocado oil is an excellent oil to use when cooking proteins. C. Harvey, Cliff J. d, et al. Instead, focus on including healthy high-fat food that is low in carbs but provides plenty of vitamins and minerals. You can even include nut butters in sauces and marinades for fish or veggie noodles. To increase your intake of MCT oil, use it in place of other oils with cooking, add it to a beverage (it has no taste), or use it in when baking ketogenic friendly snacks. More specifically, you can eat all the foods listed below. Many cheeses are also a good source of protein and calcium. margarine, trans fat, sunflower You want to be sure you are choosing nutrient-dense foods high in fat to help reach your health goals and remain in a state of ketosis. For example, a one-ounce serving of walnuts provides 185 calories, 18.5 grams of fat, and 4.5 grams of total carbs. © 2005-2021 Healthline Media a Red Ventures Company. Be sure to eat the whole egg as most of the nutrients and about half of the protein are found in the yolk. As your body adjusts, gradually increase your intake to one tablespoon with each meal. 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