When following a high-fat, very-low-carb ketogenic (keto) diet, it’s important to remember that not all fats are created equal.Some sources of fat are better for you than others, and it’s critical that you fill your plate with the most wholesome options to successfully reach your health goals.
Here are 14 healthy sources of fat to enjoy on the keto diet.
Avocados and avocado oil
Avocados are high in monounsaturated and polyunsaturated fats, which are healthy fats that can help reduce inflammation, lower cholesterol levels, and support heart health. Additionally, avocados are low in carbohydrates and high in fiber, making them a great choice for a ketogenic diet, which is typically low in carbohydrates and high in fat. Avocado can be enjoyed in a variety of ways on a ketogenic diet, such as sliced on salads or used as a base for dips and spreads.
Nuts
nuts are a great source of healthy fats and are suitable for a ketogenic diet. Nuts contain monounsaturated and polyunsaturated fats, as well as fiber, protein, and various vitamins and minerals. They can provide a satisfying crunch to a meal or snack, and can be a great source of energy on a low-carb, high-fat diet like the ketogenic diet. However, it’s important to keep in mind that some nuts are higher in carbohydrates than others, so it’s important to choose nuts that are lower in carbs and higher in fat, such as macadamia nuts, pecans, and Brazil nuts. Additionally, it’s important to watch portion sizes, as nuts are calorie-dense and can be easy to overeat.
Carry mixed nuts to snack on, sprinkle them on your salads and soups, or make a nut-based spread like walnut pesto.
Nut and seed butters
Yes, nut and seed butters are a great source of healthy fats and are suitable for a ketogenic diet, as long as they are low in carbohydrates and free from added sugars. Nut and seed butters, such as almond butter, peanut butter, and tahini, are high in monounsaturated and polyunsaturated fats, as well as protein and fiber. They can be enjoyed as a spread on keto-friendly bread or crackers, or added to smoothies or sauces for a creamy, nutty flavor. However, it’s important to keep in mind that some nut and seed butters may contain added sugars or other ingredients that can increase carbohydrate content, so it’s important to read labels carefully and choose natural, minimally processed options.
Flax seeds
Flax seeds are high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is essential for good health. They are also high in fiber and low in carbohydrates, making them a great choice for a low-carb, high-fat diet like the ketogenic diet. Flax seeds can be added to smoothies, baked goods, or used as a topping for salads or oatmeal. However, it’s important to keep in mind that flax seeds should be ground before consuming to ensure optimal digestion and absorption of nutrients.
Hemp hearts
Hemp hearts, also known as hemp seeds, are high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid, and are also a good source of protein and fiber. They are low in carbohydrates and high in fat, making them a great choice for a low-carb, high-fat diet like the ketogenic diet. Hemp hearts can be added to smoothies, salads, or used as a topping for yogurt or oatmeal. They can also be used as a substitute for breadcrumbs in keto-friendly recipes.
Chia seeds
Chia seeds are high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid, and are also a good source of fiber and protein. They are low in carbohydrates and high in fat, making them a great choice for a low-carb, high-fat diet like the ketogenic diet. Chia seeds can be added to smoothies, oatmeal, or used as a binding agent in keto-friendly recipes. They can also be mixed with liquid to create a gel-like texture and used as a substitute for eggs in vegan keto recipes.
Olives and cold-pressed olive oil
Olives and olive oil are high in monounsaturated fats, which can help reduce inflammation and support heart health. Additionally, olive oil is a good source of antioxidants, which can help protect against oxidative damage in the body. Olives can be enjoyed as a snack or added to salads or pizzas, while olive oil can be used for cooking or as a dressing for salads or vegetables. However, it’s important to choose high-quality, cold-pressed olive oil, as some lower quality oils may be mixed with other oils or contain added ingredients that can increase the carbohydrate content.
Coconuts and unrefined coconut oil
Coconuts and coconut oil are high in medium-chain triglycerides (MCTs), which are a type of fat that is quickly metabolized by the body and converted into ketones, the primary fuel source for the body on a ketogenic diet. Coconut oil is also high in lauric acid, which has antimicrobial properties and may help support immune function. Coconuts can be enjoyed in a variety of ways, such as drinking coconut water, adding coconut flakes to recipes, or using coconut milk in curries or smoothies. Unrefined coconut oil can be used for cooking or baking, as it has a high smoke point and a mild, nutty flavor. However, it’s important to keep in mind that coconut oil is high in calories, so it should be used in moderation as part of a well-rounded ketogenic diet.
Cacao nibs
Cacao nibs are made from crushed cocoa beans and are high in monounsaturated and polyunsaturated fats. They are also a good source of antioxidants, fiber, and minerals like magnesium and iron. Cacao nibs can be enjoyed as a snack or used as a topping for keto-friendly desserts or smoothie bowls. However, it’s important to keep in mind that cacao nibs are also high in calories, so they should be consumed in moderation as part of a well-rounded ketogenic diet. Additionally, some commercially available cacao nibs may contain added sugars or other ingredients, so it’s important to choose natural, minimally processed options.
Full-fat Greek yogurt
Greek yogurt is high in fat and protein, making it a great choice for those following a low-carb, high-fat diet like the ketogenic diet. Additionally, Greek yogurt is a good source of probiotics, which can help support gut health and boost the immune system. Greek yogurt can be enjoyed as a snack or used as a base for keto-friendly dips or dressings. However, it’s important to choose full-fat varieties, as low-fat or non-fat options may be higher in carbohydrates. Additionally, some flavored Greek yogurts may contain added sugars, so it’s important to read the label and choose natural, unsweetened options.
Fatty fish
Fatty fish such as salmon, sardines, and mackerel are high in omega-3 fatty acids, which can help reduce inflammation and support heart health. Additionally, fatty fish is a good source of protein and other important nutrients such as vitamin D and selenium. Fatty fish can be enjoyed as a main dish or added to salads or omelets for a boost of healthy fats. However, it’s important to choose wild-caught fish whenever possible, as farmed fish may be higher in toxins and lower in omega-3 fatty acids. Additionally, some fish may be higher in mercury, so it’s important to limit consumption of high-mercury fish like swordfish and shark.
Whole eggs
Eggs are high in healthy fats, protein, and essential nutrients such as vitamin D, choline, and selenium. Additionally, eggs are a versatile food that can be enjoyed in a variety of ways, such as boiled, scrambled, or used in keto-friendly baking recipes. While eggs have been previously thought to increase the risk of heart disease due to their cholesterol content, recent research suggests that moderate egg consumption is not associated with increased heart disease risk in healthy individuals. Therefore, whole eggs can be a healthy and satisfying addition to a well-rounded ketogenic diet.
Butter
Butter is high in saturated fat and calories, which makes it a good source of energy for the body on a ketogenic diet. Additionally, butter is a good source of fat-soluble vitamins such as vitamin A and vitamin D, as well as other important nutrients such as choline and butyrate. Butter can be used for cooking or baking, or added to keto-friendly coffee or tea for a boost of healthy fats. However, it’s important to choose high-quality, grass-fed butter whenever possible, as it is typically higher in beneficial nutrients and lower in toxins compared to conventionally produced butter. Additionally, while butter can be a healthy addition to a ketogenic diet in moderation, it’s important to keep in mind that it is high in calories and saturated fat, so it should be consumed in moderation as part of a well-rounded ketogenic diet.
Cheese
Cheese is high in fat, protein, and essential nutrients such as calcium and vitamin D. Additionally, cheese is a versatile food that can be enjoyed in a variety of ways, such as melted on top of keto-friendly pizzas or used as a snack. However, it’s important to choose high-quality, natural cheeses whenever possible, as some processed cheeses may contain added sugars or other unhealthy ingredients. Additionally, while cheese can be a healthy addition to a ketogenic diet in moderation, it’s important to keep in mind that it is high in calories and saturated fat, so it should be consumed in moderation as part of a well-rounded ketogenic diet.