The keto diet takes an innovative approach to fats. Instead of restricting consumption of saturated fats such as butter and ghee, choose them in moderation alongside fish and fatty vegetables.
Healthy fats provide energy and help you feel full, making a delicious addition to salads or other meals.
Nuts & Seeds
Most people know that keto is high in fats, yet are uncertain which ones they should consume. Some worry too much fat may clog their arteries while others may wonder how they’ll get enough calories without eating carbs.
Nuts and seeds make an easy, delicious addition to any keto meal plan, providing vital nutrition. Rich in healthy fats and proteins as well as an abundant source of fiber, nuts and seeds make an enjoyable crunchy addition to salads, smoothies or any dish for extra crunchiness.
Almonds, hazelnuts, pecans, pine nuts, sunflower seeds and chia seeds are keto-friendly food items due to their low net carb count and great nutrient profile. Furthermore, these seeds offer vitamin E, selenium, magnesium zinc iron.
Pumpkin seeds (also called pepitas) are another delicious keto-friendly option, packed with protein and healthy fats as well as zinc, copper, phosphorus manganese, and folate. Like other nuts they provide plenty of fiber as well as an irresistibly crunchy crunch to any salad or soup dish!
Peanuts are another nutritious choice that’s packed with protein and heart-healthy fats, not to mention being an excellent source of vitamin B6 and dietary fiber. But it is important to be aware that they contain lectins which could potentially cause digestive issues in certain people.
Saturated fats are another healthy type of dietary fat to include on a keto diet in moderation; such as butter, coconut oil and meat products. Saturated fats may help improve insulin sensitivity while increasing energy.
Importantly, some saturated fats contain trans fats which should be avoided to ensure health benefits. Trans fats can be found in processed food products such as fast foods and baked goods that contain trans fats.
Ghee & Butter
As the keto diet is high in fats and low in carbohydrates, selecting healthy sources of fats such as ghee, butter, avocados, olive oil and fatty cuts of meat such as lamb or beef can provide essential unsaturated fatty acids that may help lower cholesterol levels.
Ghee is made by heating regular butter until its milk solids and liquid components separate and caramelize, producing its distinct nutty flavor. Ghee also has a higher smoke point than butter and is therefore suitable for high-heat cooking methods like frying and sauteing, making it convenient for keto dieters who require their fats in the kitchen for storage purposes.
Ghee is an ideal fat source to add richness and energy without adding excess carbs, making it the ideal addition to keto meals like sauces and roast vegetables, aromatic dishes such as stews or soups, as well as deliciously tasty sauces and roast vegetables. It makes an excellent substitute for butter in Bulletproof Coffee due to its lower foaming ability; similarly it makes delicious additions for roast potatoes stews and soups alike!
Ghee is a popular choice among keto dieters for both its delicious taste and health benefits, which make it a stand-in choice. Ghee contains butyrate – an important short-chain fatty acid which supports digestive tract cells – as well as vitamins A, D and E which all play vital roles in gut health.
Alongside A2 Ghee and grass-fed butter, other keto diet-approved sources of healthy fats include chia seeds, flax seed, sunflower seeds, nuts and nut butter, salmon fatty fish, eggs and other sources. All of these foods provide a balance of saturated and unsaturated fats which helps lower cholesterol levels and inflammation while providing ample amounts of protein as a vital dietary source. Trans fats should be avoided as these contribute to higher blood pressure and cardiovascular disease risk – opt for unsaturated sources like A2 Ghee and grass-fed butter instead.
Fatty Fish
Fats offer a sustainable energy source and help create a fuller feeling. Additionally, they support brain function and reduce inflammation.
Healthy fats can be found in various food items, including nuts, seeds, vegetables and meats. Fatty fish such as salmon, trout, sardines and mackerel are popular keto choices due to the abundance of omega-3 fatty acids they contain – for maximum benefit choose wild-caught over farm-raised.
Fatty cuts of beef, lamb and pork provide an excellent source of protein, vitamins and minerals. Use these lean proteins in salads, soups and casseroles or pair them with flavorful bone broth powders for an exciting meal option.
Nuts and seeds make great keto snacks that can easily be integrated into many dishes, from making nut butter to making granola or adding them to salads. Fatty fish such as salmon, tuna or mackerel is another delicious source of nutrition; you may enjoy adding it into a green smoothie for breakfast as an effective solution.
Vegetable and olive oils are excellent choices for cooking or salad dressing. Lard or ghee can add extra flavor and texture, while coconut oil contains medium-chain triglycerides that your body quickly metabolizes without being stored as fat.
While saturated fats may not be as healthy, they can still form part of a balanced diet when eaten in moderation. They are found in meat, dairy products and some vegetable oils, and according to Harvard School of Public Health excessive intake could increase your risk for high cholesterol and heart disease.
Avoid processed fats and fried food as these contain trans fats, which increase your risk of heart disease. Trans fats typically form solid forms at room temperature but liquefy when heated – these fats are found in products like margarine, shortening and many cookies and fast foods.
Fatty Cuts of Meat
Many variations of the keto diet recommend that up to 80% of your calories come from fats. To meet that goal, consume fattier cuts of meat like ribeyes, pork belly and skinless chicken thighs; leaner cuts such as top sirloin, bottom round roast and pork chops with fat removed also make great high-fat keto meals.
Meat is an integral component of the keto diet for good reason – our bodies were designed to digest it! The highest quality keto-friendly meats provide essential saturated and monounsaturated fats to aid with ketogenic metabolism. When possible, grass-fed and regeneratively raised options are best. Beef offers vital b vitamins, carnitine taurine and heme iron which is far more bioavailable than plant sources of iron.
When selecting beef for meals, be wary of grain-fed varieties as these often contain higher concentrations of inflammatory omega-6 fatty acids. In general, aim to source as much grass-fed and antibiotic-free meat as you can afford.
Ghee and butter are popular cooking fats on the keto diet because they’re packed with medium-chain triglycerides that the body uses as fuel rather than store as fat. Coconut oil has also been touted for its health benefits such as improving cholesterol and heart disease risk factors; just remember to consume in moderation since it contains some saturated fats too.
Add one tablespoon of these fats to your morning coffee or tea for an amazing creamy beverage that also provides soluble fiber! Just remember to avoid any artificial trans fats found in processed and packaged food products, which have been linked with increasing risk for heart disease; they’re often indicated on ingredient labels by terms like “partially hydrogenated oils” or “shortening.” Furthermore, be wary of foods like fried foods and frozen dinners which contain added sugars which could increase heart disease risk significantly as they’re high in carbs!