Healthy fats play an integral part of the keto diet, signaling to your body to use fat as fuel rather than carbohydrates as its primary fuel source. By restricting carbs intake, this diet sends out an alert telling it that its primary fuel source should come from fat storage rather than carbs.
Unsaturated fats offer numerous health advantages over saturated ones, which raise LDL cholesterol levels. Consider including these keto-approved healthy fats into your meals and snacks:
Avocados
Avocados are a go-to ingredient in keto recipes due to their healthful fats and delicious versatility. Packed full of heart-friendly monounsaturated fats that help lower bad cholesterol levels and promote cardiovascular wellbeing, avocados also contain potassium which promotes healthy blood pressure.
Avocados offer an abundance of essential micronutrients for supporting immune system health and bone wellbeing, making avocados an invaluable addition to any healthy diet. By including avocados in your daily regimen, they can contribute valuable micronutrients which may benefit both immune system function and bone wellbeing.
One serving of avocado contains just 1.83 net carbs, making it an ideal keto snack to satisfy hunger cravings and balance meals. Avocados also provide essential fiber that aid digestion while making you feel full for longer.
When purchasing avocados, look for those that yield slightly when gently pressed; this indicates they’re ready for consumption in keto dishes and recipes. Try incorporating this nutrient-packed fruit in everything from omega-3 rich smoked salmon with avocado-topped eggs to crisp bacon and avocado breakfast burritos – you won’t regret adding these vibrant fruits into your breakfast dishes!
Guacamole makes an excellent morning meal option; simply mash the avocados using a fork or knife and combine it with desired amounts of lemon juice and salt before stirring in chopped vegetables such as scallions or onions for extra flavor!
Avocado oil makes a rich and satisfying salad dressing or vegetable side dish, boasting medium-chain triglycerides (MCTs) easily absorbed and utilized by your body as quick energy sources – ideal for weight loss as well as decreasing risk of metabolic syndrome.
Eggs
Eating eggs on a keto diet is an easy and satisfying way to add healthy fats and proteins into your meals, providing both protein and healthy fats for weight loss and heart health. Not only are they rich in protein, they’re also low in carbohydrates and provide essential B vitamins and choline, two nutrients which support brain health. Finally, eggs also boast low carbohydrates for improved weight management as they offer up a source of healthy saturated fats that help support brain health.
One large egg contains less than 1 gram of carbs and 6 grams of protein, making it an excellent option for keto diets. While eggs have long been derided due to their cholesterol content, recent research indicates they do not increase blood cholesterol levels and could even improve heart health by changing LDL shape (the “bad” form of cholesterol). Eggs also provide valuable sources of the antioxidants lutein and zeaxanthin which have been linked with eye health.
On a keto diet, eggs can be enjoyed in various ways – from hard-boiling and scrambling them through poaching them – as a nutritious addition. Ideal for making breakfasts and lunches alike, or making ahead for use throughout the week in recipes such as vegetable scramble or egg salad; and you can also incorporate eggs into other dishes, like baked quiches. They make easy prep options that are deliciously filling additions to any ketogenic diet!
Olive Oil
Olive oil is an essential dietary component in keto, providing numerous health advantages as well as adding delicious flavor. Olive oil has numerous heart-healthy benefits that reduce cardiovascular disease risk and maintain optimal cholesterol levels, plus being packed full of health-promoting monounsaturated fats and antioxidants such as Vitamin E and Polyphenols that promote heart wellness.
Grass-fed butter is an extremely popular cooking fat, offering both health benefits and delicious flavor enhancement. It contains high amounts of CLA, linked to decreased risk of cancer, as well as butyrate for gut health benefits. To gain maximum effectiveness from grass-fed butter it’s best to purchase products made from animals fed a grass diet rather than corn or soy-based feed sources.
Coconut oil is another ideal keto-friendly cooking fat, offering similar nutritional profiles as butter. Packed full of medium-chain triglycerides – which promote ketone production and energy levels – coconut oil makes an ideal choice for roasting or frying due to its high smoke point.
Nut butters can be an easy and tasty way to satisfy your dietary requirements on the Keto Diet, making for delicious keto-friendly snacks. Just be sure to read ingredient labels carefully so you avoid added sugars or additives that could take you out of ketosis.
Chia seeds are one of the latest healthy fat trends and can bring many advantages to the Keto Diet. Notably, they offer excellent sources of omega-3 fatty acids and contribute to your daily fiber needs while being rich in antioxidants and plant compounds like lignans – making them a delicious way to enhance any delicious recipe or smoothie! Try including them as an ingredient in one today.
Nuts
Nuts are one of nature’s most convenient foods, perfect for on-the-go snacking. Keep a stash in your purse, desk or car to enjoy an easy low-carb, high-fat snack whenever hunger hits! Nuts contain healthy fats, fiber and micronutrients that support blood sugar balance while decreasing inflammation – ultimately decreasing risk for chronic disease.
Though all nuts contain high amounts of fat, certain varieties may be more appropriate for keto than others. When choosing nuts with a good fat-to-carb ratio, you can ensure you stay within your daily carb limit and satisfy keto requirements.
Almonds top the list for keto-friendly nuts. Their net carb count is the lowest among all nuts, making them ideal for keto dieters. Furthermore, almonds provide essential vitamin E and magnesium while providing healthy omega-3 fats to support wellness on keto diets.
Pecans are another excellent addition to keto diets, boasting lower net carb content than most nuts while offering essential nutrients like copper, iron, manganese and zinc. Furthermore, pecans provide beneficial monounsaturated fats which support cardiovascular health.
Pine nuts are another keto-friendly nut with very low carb counts and rich nutritional profiles such as vitamins E, P, P5, magnesium, zinc and omega-3 fats.
Brazil nuts are an exceptional keto-friendly nut choice, boasting a low net carb count and being an abundant source of selenium–an essential mineral essential for thyroid and immune health.
Pistachios have slightly higher carb counts than other nuts, yet still make an ideal keto choice. Pistachios provide plenty of lutein, vitamin K and folate. Be sure to choose shelled pistachios to control portion sizes more effectively and slow your eating speed!
Meat
Grass-fed meats such as grass-fed beef, pork, lamb and poultry provide healthy fats and proteins to keep you satisfied during keto. Furthermore, they also deliver B vitamins and minerals like iron and zinc. Red meat tends to have the highest saturated fat levels; to avoid overeating animal proteins consider selecting lean cuts from red meat and eating only sparingly.
Be sure to include fish, chicken and plant-based proteins as part of a balanced diet for a healthier heart. Not only are these options an excellent source of protein but they’re also known to lower saturated and trans fat intake – all key elements for optimal heart health!
Fatty fish such as salmon, tuna and trout contain high concentrations of omega-3 fatty acids while being relatively low in carbs. When possible, opt for wild-caught varieties over farm-raised ones for optimal nutritional benefits.
Poultry such as skinless chicken thighs and breasts are lean, low in sodium, high in protein and rich in essential vitamins like niacin and riboflavin. When possible, leave the skin on as it contains extra fat content.
Dairy products such as yogurt and cheese contain low carbohydrates while being packed with proteins and essential fatty acids – such as omega-3s for anti-inflammation purposes and probiotic L-carnitine for probiotic acidification (24). If possible, choose organic dairy to minimize exposure to harmful chemicals that could negatively impact your health.
Coconut and olive oils are preferred cooking fats on a keto diet because they’re natural sources of medium-chain triglycerides that support staying in ketosis by providing your body with fast energy instead of glucose. Use these oils to create homemade salad dressings, roast vegetables or saute low-carb veggies in them; or pair them with creamy nut or seed butters as snacks on-the-go or to add flavor and texture to dishes.