best fats for keto

Following a keto diet requires cutting down carbohydrates to a minimum and consuming high-fat foods. In the absence of carbs, the body starts to burn stored fats, hence placing the body into ketosisHowever, not all fats are healthy or obvious to eat while on this diet. Since it’s important to reach your diet goals, in this article, we tell you what the best fats for a keto diet are.

The Best Fats for keto

Fatty fish

Due to their high-fat, low-carb, and fair protein content, fatty fish are among the best keto fats to eat. Anchovies, salmon, and sardines are full of Omega-3 fatty acids and other nutrients.

The vitamin B3 contained in anchovies helps convert faster food into energy, while selenium promotes heart health and improves the function of the thyroid.

Salmon is an important source of vitamin D that has a crucial role in preserving the bones’ health and helps strengthen the immune system.

Sardines are also rich in copper. Copper is a nutrient that helps regulate blood pressure and heart rate, contributes to the formation and development of connective tissues and has an important role in red blood cell production.

Fatty fish can be consumed in several delicious ways: baked or grilled with vegetables, as an ingredient in salads or as stuffing for various keto-friendly vegetables. 

best fats for keto avocado

Avocado

Avocado is a keto friendly fruit that contains healthy fats, fibre, and nutrients such as calcium, magnesium, vitamin B, calcium, vitamin K, and potassium, with an essential role in protecting the heart’s health, regulating blood sugar, preventing cancer, and helping decrease the metabolic syndrome risk. The low glycemic index of avocado can improve cholesterol levels.

You can serve avocado plain, add it to salads and dressings, or prepare guacamole.

best fats for keto butter

Butter

With 80% fat and low carbohydrate content, grass-fed butter is one of the best fats for keto. Butyrate, a fat found in butter, contributes to brain health; the CLA (conjugated linoleic acid) decreases the risk for diabetes and can protect against cancer.

Butter makes a good companion at breakfast, can be used for roasting vegetables or chicken and is a valuable ingredient in keto-friendly homemade desserts such as pancakes, waffles and muffins.

best fats for keto coconut

Best fats for keto – coconut and coconut oil

Coconuts and coconut oil are at the top of keto fats to eat.

The coconut flesh, meaning the white fleshy part of the coconut, is high in fat and fibre and has a low carb content.

The coconut flesh can be used in salads, various stews, and fixing delicious smoothies.

Coconut oil contains saturated fats, mainly medium-chain triglycerides (MCTs).

MCTs can help the body enter faster a state of ketosis and are more prone to be burned to obtain the energy the body needs, which contributes to weight loss. 

Coconut oil also contains HDL or high-density lipoprotein, a type of cholesterol that promotes heart health.

Coconut oil is the perfect ingredient for baking and roasting and sautéed vegetables such as cauliflower, a keto-friendly vegetable.

best fats for keto nuts

Nuts

Nuts can boost the fat intake on keto, which is why they are frequently recommended for this diet. They contain healthy fats such as Omega-3, vitamins B and E, magnesium, calcium, iron, potassium, copper, selenium, zinc and manganese.

Consuming nuts has been associated by research with a decrease in the risk of heart disease, diabetes, cancer and respiratory problems. 

The best nuts for keto are walnutsalmondspistachios, pecans, hazelnuts, Brazil and Macadamia nuts, peanuts, chestnuts and cashews.

You can enjoy them plain, as quick and healthy snacks, or use them in soups, keto-friendly desserts and salads or spreads.

best fats for keto olives

Olives and olive oil

Olives are among the top listed keto foods. Relatively high in healthy fats, low in carbohydrates and with a reasonable amount of fibre, olives also contain oleuropein. This antioxidant has an anti-inflammatory effect on cells and protects them against damage. The vitamin E in olives and their other plant-based compounds decrease the risk of osteoporosis and cancer. 

Olives can be eaten raw as a quick snack that you can take anywhere. You can stuff them with various ingredients such as garlic or cheese or add them to a wide range of salads for extra flavour.      

With 10 grams of monounsaturated fat per tablespoon (14 grams), olive oil is one of the best fats for keto. Additionally, extra virgin olive oil is packed with antioxidants, which help the body fight against the harmful impact of free radicals. Salad dressings, fried eggs, roasted meats and sautéed vegetables are among the foods you can successfully incorporate this healthy oil.

best fats for keto eggs

Eggs

With almost 5 grams of fat per 53 grams, eggs are packed with healthy nutrients such as Lutein, vitamin D, phosphorous, zinc, Choline, and vitamin A. Eating eggs helps your body remain in ketosis and can also improve the health of your eyes, bones and teeth, provide immune support and contribute to the good health of the brain. 

It’s important (not only for the ketogenic diet) to consume the whole egg, as the yolk contains vitamins B and Choline. Without Choline, the liver cannot process fat, leading to serious health problems such as Non-Alcoholic Fatty Liver Disease.

Eggs are so versatile that all you need to do is choose your favourite way of eating them: boiled, scrambled, poached or fried; eggs will surely add more flavour to your meals. You can use them for preparing almost any dish, from sauces to salads and quiches to muffins.

best fats for keto cacao

Cacao nibs

A form of unprocessed, unsweetened raw cacao beans, cacao nibs contain 12 grams of fat per 28 grams of product, which qualifies them for our best fats for keto list.

They also contain iron (6% of the Reference Daily Intake – RDI), zinc, magnesium, copper, manganese and phosphorus, are low in sugar and are rich in flavonoid antioxidants. Flavonoid consumption has been associated with a decreased heart and mental disease risk.

With a crunchy texture and a bitter taste than the darkest of chocolates, cacao nibs can be used to prepare smoothies, ice creams, baked desserts such as cakes and muffins, and homemade energy bars.

These are the most relevant keto fats to eat, and I invite you to test every one of them to maintain good health and keep your body in ketosis. Should you have any questions or need additional information, please send me an e-mail or drop by the store