As part of a keto diet, fat is an integral component. These nutritious lipids provide essential energy without adding carbohydrates into your daily regimen.
Eggs are an excellent source of both protein and healthy, anti-inflammatory fats. Enjoy hard boiled, soft boiled, poached, fried or scrambled versions for optimal nutrition!
Coconuts and coconut oil are popular keto fat sources, providing natural sources of medium-chain triglycerides (MCTs). MCTs may help ease your transition into ketosis – the state in which your body starts using fat for fuel rather than glucose (13). (14)
Nut and Seed Butters
Nut and seed butters provide an easy and tasty way to get the essential healthy fats needed for keto. When choosing your nut and seed butter, look for options high in fat but low in carbohydrates; commercial brands that often contain added sugars should be avoided in favor of natural brands that use sweeteners like Stevia as natural sweeteners.
The keto diet is a high-fat, moderate protein and very low-carb eating plan designed to induce ketosis in your body. Ketosis requires your body to use fat as energy; so eating foods rich in healthy fats such as nuts butter can help increase energy and focus throughout the day.
There is an assortment of nut and seed butters available, such as peanut, almond, cashew and pecan butters. Certain nut butters have higher carb counts than others so it is essential that you read their nutrition label to find one suitable for keto dieting.
Combine different nut and seed butters to craft unique spreads, such as almond-cashew butter combinations that mimic peanut butter but are more nutritious. Also try including seeds like sesame, pumpkin or hemp into the mix for additional benefits.
Nut and seed butters make an irresistibly delicious snack or spread, while being an excellent source of protein and iron. Not to mention all the healthy vitamins and minerals like magnesium, Vitamin E, Phosphorus and Zinc! Consuming an abundance of these nutrient-rich foods will help support weight loss goals while giving your body all it needs for optimal performance.
Tahini is another wonderful keto-friendly ingredient. With lower carbohydrate and higher fiber and healthy fat levels than most nut butters and the option to make or buy it easily at your local health food store, tahini makes an excellent way to flavor smoothies, sauces and marinades alike!
Flax seeds (commonly referred to as linseed) contain high concentrations of omega-3 fatty acids and make an excellent addition to a keto diet. You can either enjoy them whole, ground into flax seed meal for use in baked goods and soups or mixed into smoothies or protein shakes, and there are even low-carb products like “flax milk.” According to one 6-month study participants who consumed an ounce (30 grams) daily of flax seed meal had lower total blood pressure levels compared with control groups.
Flax seeds provide an abundance of omega-3s as well as being packed with dietary fiber and lignans that have antioxidant properties, along with being an excellent source of potassium, magnesium, vitamin E and folate. One tablespoon of milled flax provides 37 calories with only 0.1g net carbs, 3g fats and 1.3g protein content per tablespoon!
Flax seeds can also provide your diet with essential soluble fiber, helping prevent constipation and promote regularity. This is particularly essential if you are following a restrictive diet such as ketogenic. Alongside psyllium husk powder, flax seeds are one of the top foods for maintaining regularity on this type of diet.
Sunflower seeds can help boost your intake of vitamin E, magnesium and selenium – perfect if you want to increase these essential minerals! You can snack on them alone as a tasty treat or incorporate them into salads or trail mixes for even greater nutritional benefit. Furthermore, they’re an ideal alternative to peanuts for people with nut allergies looking for tasty snack solutions!
Add sunflower seeds to your diet for optimal health to achieve balance between omega-6 fatty acids and omega-3 fatty acids – essential components for overall wellbeing. Unfortunately, American diets tend to contain higher concentrations of omega-6 than omega-3 fatty acids, so making Sunflower Seeds part of your routine diet could make a major difference.
Sunflower seeds can be enjoyed whole or toasted, as an addition to salads or trail mix for an extra burst of flavor. One ounce contains 6 grams of carbohydrates while 2 tablespoons have less than one gram net carbs – as with all keto-friendly food sources, be mindful to monitor portion sizes to remain within your targeted net carb allowance.
Hemp hearts are the soft, nutty-flavored inner part of hemp seeds that is packed with healthy fats and proteins, providing an ideal ingredient to add an extra burst of flavor, texture, and nutrition to any recipe. Hemp hearts provide Omega-3 and Omega-6 fatty acids as well as vitamins, minerals, amino acids, dietary fiber, phytochemicals – they are suitable for gluten-free vegan and kosher diets alike!
Hemp seeds are an easy addition to any meal. Their mild flavor and creamy consistency makes them a versatile ingredient that works well in soups, smoothies and salads alike. Hemp hearts provide 15 grams of protein in just one tablespoon serving while being an excellent way to boost protein without increasing saturated or trans fat intake; one 3-tear serving also boasts all nine essential amino acids as well as high levels of calcium, iron, phosphorus potassium and zinc content.
Hemp hearts also provide polyunsaturated fatty acids (PUFAs) which are beneficial for your heart. PUFAs can lower cholesterol levels in your blood, reduce blood pressure, and help protect against chronic diseases like cardiovascular disease, diabetes and depression (6).
Hemp hearts are an excellent source of gamma-linolenic acid (GLA), an essential fatty acid which plays a pivotal role in managing inflammation, body temperature and cell proliferation. Hemp oil derived from its seeds has also been found to aid eczema sufferers by moisturizing and softening their skin (7).
Hemp Seed Porridge is an irresistibly tasty breakfast that will set the perfect foundation for a day filled with nutrients, fibre and healthy fats! Enjoy this oat-free, keto take on oatmeal made with coconut milk and garnished with sweet berries for a sweet finish. Packed full of protein – and for extra energy boost try adding grass-fed collagen or MCT oil for extra energy boost!
Hummus is an exquisite appetizer perfect for serving with pitta chips, vegetables or as a meat dip! This easy Hummus recipe provides delicious nutrition by way of healthy fats and plant-based proteins!