Healthy fats are an integral component of the keto diet. Opt for natural sources like avocado, nuts and fish while avoiding processed meats which contain carcinogens and high levels of saturated fats.
Opt for olive oil when low heat cooking, butter and ghee for flavoring and fat addition, and MCT oil supplements to support natural ketones production and energy levels in your body.
Nuts & Seeds
Fat is an essential element of any healthy diet, including ketogenic dieting. Unfortunately, however, many individuals fear that high-fat foods will clog their arteries and contribute to weight gain; the truth is that certain kinds of fats actually promote health by providing essential proteins, vitamins, minerals, and antioxidants.
Nuts and seeds make an irresistibly tasty keto snack and are packed with healthy fats, including fiber to keep you full longer. In addition, nuts and seeds contain heart-friendly monounsaturated, polyunsaturated, and omega-3 fatty acids – three essential components to overall heart health!
Peanuts are an excellent plant-based source of protein with only 3 net carbs per serving and an abundance of leucine, an essential branched-chain amino acid used to build muscle[*]. Pistachios also offer low net carb counts while being rich sources of several essential vitamins and minerals.
Almonds are another low-carb, nutritious nut packed with heart-healthy fats, proteins and vitamin E that may reduce LDL cholesterol and blood pressure. Pecans provide additional cardioprotective fats as well as being an excellent source of antioxidants – two key features in keto diet-friendly eating plans.
Brazil nuts are another delicious nut rich in selenium, an antioxidant known to benefit heart, immune and thyroid health. Plus, they’re packed full of healthy fats – an added benefit that makes these tasty nuts perfect for raw or roasted enjoyment!
Chia seeds make an excellent keto-friendly snack and can easily be added to smoothies, shakes, or desserts for an unique texture and delicious flavor! Plus they contain omega-3 fatty acids and fiber – essential nutrients!
Sunflower seeds are an easy, tasty snack or addition to savory recipes, offering low carb and rich source of vitamin E, magnesium and iron content.
Be mindful of portion control when eating nuts and seeds. It can be easy to overindulge in their consumption. Always consult the nutrition facts on the label for guidance in selecting an appropriate serving size; furthermore, weigh your food so you can keep track of how many carbs you’re consuming.
Ghee & Butter
Butter is an outstanding cooking fat, whether melting on toast or sauteing veggies. Ghee is even better for those who suffer from dairy intolerance or who prefer higher smoke points; its refined form, known as clarified butter, removes milk solids and water content to provide pure butterfat with richer and nutty flavors that can tolerate higher heat settings.
Ghee is made by melting and simmering butter until its milk solids start to brown and dissipate, creating golden and fragrant butterfat while still retaining its nutritional profile. Ghee contains more saturated fat than its butter counterpart as well as more heart-healthy monounsaturated fats – it even has a higher smoke point, making it suitable for high-heat cooking like stir frying and adobo preparations!
Ghee has long been a pantry staple in South Asia and now continues to gain momentum as an ingredient in Western cooking and beauty products. Ghee is made from grass-fed cow’s butter and contains high-quality essential fatty acids such as butyrate, palmitic acid and oleic acid that support metabolism, lower cholesterol and improve cardiovascular health; plus they’re an excellent source of conjugated linoleic acid (CLA) which may aid in fighting against excess weight gain or obesity.
Saturated fats consist of triglycerides, with each one consisting of three chains of carbon and hydrogen atoms connected by glycerol molecules. Unsaturated fats have double bonds between their carbon atoms which makes them more stable and liquid at room temperature; healthy sources include avocado, nuts and seeds, olive oil, canola oil and grass-fed ghee as source for these essential unsaturated lipids – these components of an optimal ketogenic lifestyle and diet can promote optimal health!
Eggs are an integral component of many keto diets, offering both low carbs and an abundance of protein and healthy fats. Eggs serve as nature’s multivitamin: each egg packs six grams of high-quality protein plus A, B5, B6, B12, D E and K vitamins; calcium Phosphorus Zinc Iron Calcium as well as powerful antioxidants like Lutein Zeaxanthin are found within eggs!
One large egg contains 0.45g of carbohydrates, making them the ideal keto food. Furthermore, eggs provide a great source of protein – with over 80% of their calories coming from high-quality sources like eggs. A high-protein diet may support muscle development while helping prevent overeating.
When purchasing eggs, look for free-range or organic options. Not only are these more beneficial to the environment and you, but their production allows chickens more outdoor time and a healthier diet than conventional eggs can produce.
Selecting organic eggs can help limit your exposure to harmful pesticides and chemicals found in conventionally produced food, and purchasing local may support small farmers and the community as a whole.
Another tip when choosing eggs is to go for those containing yolks. While many avoid them due to their cholesterol content, egg yolks contain most of its essential nutrients.
When selecting your meats, make sure they come from grass-fed sources. These tend to contain higher levels of omega-3 fatty acids – known to benefit brain and eye health among other benefits – while being lower in saturated fat content which has been linked with heart disease and other chronic illnesses.
As a general guideline, selecting unprocessed meats whenever possible will reduce your exposure to harmful carcinogens produced when meat is heated at high temperatures, such as sausage and bacon which have been linked with heart disease and obesity.
Grass-fed Meat & Bone Broth
The ketogenic diet helps your body learn to burn fat instead of carbohydrates for fuel, or ketosis, helping you shed unwanted weight while keeping metabolic rates healthy. A major part of ketosis involves keeping carbs to an absolute minimum so blood sugar and insulin levels don’t increase, prompting liver cells to start breaking down fat for energy instead. In order to reach ketosis, make sure your body receives adequate ratios of fats, proteins and carbs while planning meals around healthy fats with high nutrient density – planning meals around these parameters is key!
To ensure you’re eating healthy fats on a keto diet, Harvard School of Public Health suggests prioritizing polyunsaturated and monounsaturated fats as sources. Saturated fats found naturally in meat and dairy products should only be consumed moderately as too much saturated fat can increase cholesterol and increase your risk for heart disease.
Avoid foods containing trans fats, also known as hydrogenated fats. These are created by adding hydrogen atoms to unsaturated fats found in vegetable oils and margarine; when heated they form solid masses that don’t melt back down to liquid state again when warm. Trans fats have been linked with heart disease and should therefore not be included on a keto diet plan.
Opt for grass-fed meats that are rich in heart-healthy omega-3 fatty acids. Although you can find these essential fatty acids in seeds, nuts and avocados, the American Heart Association advises taking two servings of fatty fish each week for maximum cardiovascular wellness.
Butter is another good source of healthy fats for a keto diet, provided it’s organic and grass-fed. Unsalted varieties have less total fat content. Butter can be spread on Keto-friendly bread or used to roast vegetables before enjoying with coffee or tea – MCT oil also offers this benefit directly by going straight to your liver for production of ketones.