As part of the keto diet, most of your calories come from fat. This is due to reducing carb intake to help control blood sugar and insulin levels and stimulate fat burning as fuel by forcing your body into ketosis.
Select full-fat versions of dairy and meat products instead of opting for lower fat versions; here are some healthy fats suitable for keto:
1. Avocados
Avocados are an integral component of the keto diet. Not only are they low in carbohydrates but packed full of healthy fats as well as rich in essential vitamins and minerals; avocados have become one of the star ingredients.
The ketogenic diet is a high-fat, low-carb eating plan designed to promote weight loss while improving health. This diet encourages people’s bodies to utilize fat as energy instead of carbs for energy, leading to the production of ketones which then act as fuel for their bodies, leading to fat loss and improved overall wellness.
To ensure a ketogenic diet is both safe and effective, it’s crucial that a proper meal plan be created and adhered to. While the keto diet includes many different food groups like meat, fish, dairy products and vegetables; certain items, like processed and fried foods that can lead to health complications should be avoided as part of the plan.
Avocados are an excellent source of protein, fiber and essential vitamins and minerals. Avocados provide heart-healthy monounsaturated fat oleic acid as well as the eye-health-promoting plant compounds lutein and zeaxanthin, along with potassium and magnesium which support muscle function and bone health – not to mention they have a low glycemic index that won’t spike your blood sugar levels!
2. Nuts
Nuts are an essential component of a keto diet. Loaded with healthy fats that promote metabolic function, most of their calories come from monounsaturated sources that can benefit heart health.
Almonds are a favorite among keto dieters because of their rich nutrient profile, including B12, magnesium, manganese, phosphorous and fiber. Furthermore, almonds provide an excellent source of protein as well as both saturated and unsaturated fats, making them heart-friendly snacks.
Pecans are another keto-friendly nut with an exceptional nutritional profile, boasting high levels of omega-3 fats and antioxidants, along with phytonutrients like copper, thiamine and manganese that support overall health benefits.
Flax seeds are an energizing and nutritious keto-friendly snack, packed with healthy fiber, anti-inflammatory omega-3 fats and health-promoting plant compounds. While they can be difficult to digest due to their high phytic acid content, soaking them for half an hour in water prior to consumption will greatly increase digestibility.
Peanut butter offers an ideal fat-to-carb ratio and can make an excellent addition to a keto diet. Opt for minimally processed varieties without added sugars and artificial sweeteners for best flavor and consistency, or create your own nut butters to achieve this goal.
3. Olive oil
Olive oil, an integral part of Mediterranean diets, makes an excellent addition to a keto diet. Packed with healthy monounsaturated fats and antioxidants that may reduce inflammation, studies indicate it could help protect against cardiovascular disease, stroke, diabetes and even oxidative stress. If possible look for extra virgin olive oil which undergoes minimal processing while still retaining more nutrition than its regular counterpart.
Soybeans also boast a low smoke point, making them suitable for cold cooking and dressings. Their versatility means it pairs perfectly with various herbs and spices as well as meats, eggs, vegetables, and fish, and are used extensively throughout Mediterranean dishes such as bruschetta or pasta with clams.
Olive oil boasts an abundance of heart-healthy monounsaturated fats, with only 17% coming from saturated sources. Olive oil is also an excellent source of vitamin E and polyphenols, both believed to promote overall wellness by decreasing cardiovascular disease risk as well as cancer risks.
Olive oil should be enjoyed in moderation as part of a balanced, whole foods eating plan. If you choose to include it, track your carb consumption using an app or similar tool so as not to go beyond an acceptable level and disrupt ketosis.
4. Nut butters
Nut butters make an irresistibly delicious keto snack. High in fat and low in carbohydrates, nut butters offer an abundance of protein, fiber and essential vitamins such as Vitamin E, Iron and Phosphorous.
Peanut butter is an indispensable staple in many households and one of the top keto diet spreads, though it should always be purchased unsweetened to avoid added sugars or vegetable oils. When selecting natural peanut butter containing only two ingredients – such as organic peanuts and salt – this should be your top choice.
Almond butter is another nutritious nut butter option packed with heart-healthy monounsaturated fats while being relatively low in carbs. Furthermore, almond butter provides vitamin E, calcium and magnesium benefits as well as being slightly more expensive than its peanut counterpart; its health advantages make up for any price differences though!
Sunbutter is an excellent alternative to peanut butter for those with allergies to nuts. Additionally, sunflower seed butter provides Omega 3 fatty acids and anti-inflammatory plant compounds which make for an excellent nutritional source.
5. Cheese
Cheese is an indispensable part of many keto diet meals, offering both protein and fat intake at the same time. Cheese boasts high levels of both proteins and calcium while having a relatively low carb count, making it perfect for keto followers (28). Furthermore, dairy fats have minimal impact on insulin levels which helps lower your blood sugar while sending a message to your liver that production of ketones needs to take place (29).
Unfortunately, many dairy products, including whole milk and butter, can be highly processed which increases their carb count. Spray cheese has 81 calories, 6 g of fat, and 2 g of carbohydrates in one ounce servings and should be avoided by those following keto.
Artisanal cheeses such as feta and goat cheese contain less processed dairy, as well as an ideal ratio of fat to protein, making them keto-friendly. Unfortunately, certain artisanal cheeses contain more carbohydrates than others that might not suit people following keto.
Swiss and cheddar are also ideal choices for keto diet, being yellow cheeses with lower carbohydrate counts than other varieties. Furthermore, cheddar boasts various mild to sharp flavors making it an adaptable option. A 1-ounce serving of cheddar provides 9 grams of fats while only 1 gram is comprised of carbs; making this cheese an excellent complement for keto.
6. Fish
Many individuals may be skeptical of the keto diet due to its high-fat content, with concern that fat may clog their arteries. But it’s important to keep in mind that healthy fats have minimal impact on insulin levels and help sustain ketosis by providing energy as well as supporting immune health.
Seafood is an excellent source of both protein and healthy fats. While salmon is an integral component of any keto diet, you should explore other varieties. Mackerel contains similar omega-3 levels as salmon – look for sustainably sourced versions to limit mercury exposure. Tuna provides another good source of omega-3s; opt for yellowfin or albacore varieties when selecting tuna as your main omega-3 source.
Sardines make an excellent addition to any diet. Packed with omega-3 fatty acids, B vitamins, copper and vitamin D – not to mention canned sardines which may also be called pilchards – they’re packed full of nutrients you need for a keto diet!
If you’re going to a restaurant or social gathering where fried fish will be on the menu, it is wise to be ready. Before arriving, check the menu so you can identify keto-friendly items and most restaurants are happy to make special accommodations and modifications if required by special dietary needs guests. Be sure to request extra oil or sauce so as to add additional fat; additionally opt for full-fat dairy products instead of low-fat versions when possible.