Embarking on a ketogenic diet can seem daunting, especially when navigating the world of fats. This low-carb, high-fat dietary approach aims to shift the body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. A well-structured keto food list is your roadmap to success, ensuring you consume the right types and amounts of fats while keeping carbs at bay. This guide provides a detailed list of fatty foods suitable for a ketogenic diet, offering insights into their benefits and how to incorporate them into your meals.
Understanding the Keto Diet and Ketosis
The keto diet relies on specific macronutrient ratios to maintain ketosis. The goal is to drastically reduce carbohydrate intake and replace it with fat. When following a keto food list, focus on high-fat, low-carb foods that encourage ketosis. Healthy fats are the foundation of a successful keto diet, providing energy and supporting ketosis. Signs of ketosis include reduced cravings, increased energy, and mental clarity. Testing methods like ketone strips can also confirm it.
The Importance of Healthy Fats
Not all fats are created equal. When following a high-fat, very-low-carb ketogenic (keto) diet, it’s important to remember that 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.
Keto-Friendly Fatty Foods: A Detailed List
Here are some healthy sources of fat to enjoy on the keto diet:
1. Avocados and Avocado Oil
Avocados are not only an excellent source of heart-healthy fats but also provide a hefty dose of fiber and essential vitamins and minerals. Research suggests that avocados and their oil may support heart health, balanced blood sugar, and healthy aging. Half of an avocado contains 114 calories, 1.3 grams (g) of protein, 10.5 g of fat, 6 g of total carbs, and 5 g of fiber (1 g of net carbs).
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Enjoy avocado by itself, use it to make guacamole, or add it to smoothies and salads to boost fat and nutrient content. Drizzle avocado oil on grilled or steamed veggies or use it to make salad dressings and other keto-friendly sauces. Avocado oil has a smoke point of over 482 degrees F, making it ideal for stir-frying and searing. One tablespoon (tbsp) of avocado oil has 124 calories, 14 g of fat (1.6 g saturated fat), and 0 g of carbohydrates.
2. Nuts and Nut Butters
Including different kinds of nuts in your diet is a great way to boost your intake of healthy fats, plant-based protein, and fiber. Additionally, a higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses. Nuts differ in their nutrient composition, so eating a variety of your favorites will help you get the most benefits. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto.
Carry mixed nuts to snack on, sprinkle them on your salads and soups, or make a nut-based spread like walnut pesto. However, many also contain carbs, so be sure to look at labels to know exactly what you’re getting. For example, 1 tbsp of almond butter offers 98 calories, 3.4 g of protein, 8.9 g of fat, 3 g of total carbs, and about 1.5 g of fiber (about 1.5 g net carbs). One ounce (oz) of whole almonds (about 23 nuts) provides 164 calories, 6 g of protein, 14.1 g of fat, 6.1 g of carbohydrates, and about 3.5 g of fiber (2.6 g net carbs). When choosing nut butters, look for those labeled “without added sugar” to ensure you’re not adding extra carbs to your diet.
Nut and seed butters offer the same benefits as eating whole nuts and seeds - but in a more versatile package. Spread sunflower butter over keto crackers or use almond butter as a dip for low-carb vegetables. Add your favorite nut butter to smoothies or use it as a base for making energy bites. You can even include nut butters in sauces and marinades for fish or veggie noodles. You can make your own nut and seed butters if you want, but if you’re planning on using store-bought versions, be sure to read the ingredient label. Some varieties contain added sweeteners that could make them inappropriate for a keto diet.
3. Flax Seeds
Flax seeds are an excellent source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds. One-quarter cup (42 grams) of flax seeds provides 11 grams of fiber, 7 grams of protein, and 18 grams of fat, half of which from omega-3s. Research indicates that flax seeds and their oil may help prevent heart disease, cancer, diabetes, and degenerative brain diseases. One tablespoon of ground flaxseed has 37 calories, 1.3 g of protein, 3 g of fat, 2 g of carbs, and 1.9 g of fiber (0 net carbs).
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Add ground flax seeds to smoothies or sprinkle them on salads, soups, or a keto yogurt parfait. You can also incorporate whole or ground flax seeds into your favorite recipes for keto-friendly crackers, muffins, and pancakes. Choose ground flaxseed instead of whole to allow your body to better absorb the omega-3s.
4. Hemp Hearts
Hemp hearts, or seeds, are another great, nutrient-dense option for boosting fat intake on the ketogenic diet. Three tablespoons (30 grams) of hemp hearts provide 15 grams of fat, making them a perfect choice for high-fat diets. They’re one of very few complete plant-based protein sources that contain all nine essential amino acids. Plus, they pack a variety of vitamins and minerals, including vitamin E, calcium, iron, and potassium. One tablespoon of hemp hearts provides 5 g of fat, making them a perfect choice for high-fat diets.
Hemp hearts have a mild flavor and a texture similar to sesame seeds, so they’re easy to mix into a variety of foods without changing the flavor profile much. Sprinkle them on top of yogurt, salads, and roasted vegetables, blend them into smoothies and soups, or incorporate them into energy bites. You can also add them to sauces and dressings.
5. Chia Seeds
Chia seeds are rich in healthy fats and fiber, making them a perfect candidate for a keto diet. In just 1 tablespoon (15 grams) of chia seeds, you get 4 grams of fat, mostly omega-3s, as well as 4 grams of fiber, which is about 16% of the Daily Value (DV). One ounce of chia seeds has 138 calories, 4.7 g of protein, 8.7 g of fat, 11.9 g of carbs, and a whopping 9.8 g of fiber (2.1 net carbs). These seeds also contain a variety of plant compounds, including quercetin and kaempferol, that may reduce inflammation and prevent chronic conditions, such as cancer, heart disease, and diabetes.
Additionally, chia seeds have a unique ability to absorb water. When soaked in a liquid for a few hours, they become very gelatinous. In this form, they can be used to make chia pudding or to thicken sauces and dressings. Like other seeds, chia can be blended into smoothies or stirred into yogurt, soups, and salads. You can also use them to make keto-style crackers or as a breading for baked fish, chicken, or pork.
Read also: Healthier Liver, Healthier Life
6. Olives and Cold-Pressed Olive Oil
The benefits of olives and olive oil have been researched for decades, and it’s no coincidence that they’re frequently included in many of the world’s healthiest diets. Olives are not only loaded with heart-healthy fats but also contain vitamin E and various plant compounds known to reduce inflammation and your risk of chronic conditions like heart disease, cancer, and osteoporosis. One tablespoon of olive oil offers 119 calories, 13.5 g of total fat, and only 2 g of saturated fat. Olive oil contains no carbs or fiber.
Olives make for a convenient and portable snack but are also great tossed into salads or eaten as part of antipasti. For an extra boost of flavor stuff the olives with garlic, pimentos, or gorgonzola cheese. Purée whole olives with olive oil, anchovies, and capers to make a tapenade to add fat, flavor, and moisture to veggie sandwich wraps. Cold-pressed extra virgin olive oil can be drizzled over grilled or lightly sautéed veggies to boost fat content or use it as a base for a dressing or marinade for roasted meats, vegetables, or fresh salad.
7. Coconuts and Unrefined Coconut Oil
Coconuts and coconut oil are popular keto fat sources because they offer a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use. Research suggests that MCTs may ease your transition into ketosis, a state in which your body burns fats for fuel rather than glucose. What’s more, MCTs are more likely to be burned as energy and less likely to be stored as fat, which may aid weight loss. However, coconut and coconut products are also a source of saturated fat. It’s best to use this fat as you would any other fat source, in moderation. If you do choose to consume coconut oil, keep in mind that 1 tbsp offers 104 calories, 11.5 g of total fat, 9.6 g of saturated fat, and 0 g carbs.
Add unsweetened coconut flakes to homemade trail mix or smoothies. Use full-fat coconut milk to make curried meats or roast vegetables in coconut oil. For an island-style flavor, try sautéed cauliflower rice in coconut oil and fresh lime juice.
8. Cacao Nibs
If you think chocolate doesn’t belong in your keto diet, think again. Cacao nibs are a form of unsweetened, unprocessed raw chocolate. Just 1 ounce (28 grams) provides about 12 grams of fat and a whopping 9 grams of fiber. Dark chocolate is also well known for its rich supply of polyphenols, which are plant compounds with strong anti-inflammatory effects that may encourage the growth of healthy gut bacteria. A 3.5 ounce portion (100 g) of 70% cocoa chocolate contains 43 g of carbohydrates, 7 g of fiber, 47 g of fat, and 7 g of protein.
Add cacao nibs to homemade smoothies, energy bites, or trail mix. If you have a sweet tooth, make keto hot chocolate by melting cacao nibs in unsweetened coconut milk on the stovetop. Then mix in your favorite keto-friendly sweetener, such as stevia or monk fruit.
9. Full-Fat Greek Yogurt
Though it contains some carbs, unsweetened, full-fat Greek yogurt can be a healthy addition to a ketogenic diet. A 5.3-ounce (150-gram) serving provides approximately 6 grams of fat, 13 grams of protein, and 6 grams of carbs, as well as 15% of the DV for calcium.
Yogurt is also a great source of beneficial bacteria known as probiotics, which promote healthy digestive function. Full-fat Greek yogurt can be a great source of protein and fats in a keto diet. Flavored versions are not keto-friendly because they contain added sugar. Eat Greek yogurt by itself or build a keto yogurt parfait by layering nuts, seeds, coconut, and cacao with it. You can also mix in herbs and spices to make a flavorful veggie dip.
10. Fatty Fish
Fatty fish like salmon, tuna, anchovies, and sardines are great additions to a healthy ketogenic diet. They’re rich in high-quality protein and heart-healthy omega-3 fats. Certain types like salmon also provide a substantial dose of vitamin D, a nutrient critical for immune function, bone health, and more. A 3 oz serving of salmon offers 118 calories, 19.9 g protein, 3.7 g fat, and 0 g carbohydrates.
Bake or grill a filet of wild-caught, fatty fish to serve over a salad or alongside roasted vegetables. You can also use your favorite canned fish mixed with mayonnaise, herbs, and spices to stuff lettuce wraps, avocado, or celery sticks.
11. Whole Eggs
Eggs are as nutritious as they are versatile, making them an easy addition to a ketogenic diet. A single 56-gram egg packs about 5 grams of fat, 7 grams of protein, and 80 calories. Make sure to eat the whole egg, as the yolk is rich in B vitamins and the potent antioxidants lutein and zeaxanthin, which support eye health. A single large egg delivers about 5 g of fat, 6 g of protein and 70 calories in total. Plus, eggs contain 13 essential vitamins and minerals and are one of the most concentrated sources of choline.
Hard-boil a batch of eggs to have as snacks throughout the week or add a little mayonnaise and turn them into egg salad. Make a scramble loaded with low-carb veggies or have poached eggs with sliced avocado and tomato. Hard-boiled eggs also make the perfect grab-and-go snack.
12. Butter
Butter is perfect for your keto lifestyle, as it’s carb-free and about 80% fat. Though it was long considered a menace to heart health, current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk. One tablespoon of salted butter has 102 calories, 11.5 g of total fat, 7.3 g of saturated fat, and 0 carbohydrates.
Butter also happens to be one of the richest food sources of butyrate. Early research suggests that this type of short-chain fat may play a significant role in promoting brain health. Some research indicates that organic butter from grass-fed cows may have a slightly more favorable composition of fats than butter from conventionally raised cows, but whichever you choose, make sure it’s of high quality. Roast or sauté vegetables in butter or spread it on keto-friendly muffins, waffles, or pancakes. Rub butter over a whole chicken before roasting to achieve perfectly crispy skin.
13. Cheese
Cheese is another good high-fat, low-carb option for keto dieters, and with hundreds of varieties on the market, there’s no shortage of options to choose from. Though exact nutrient composition varies depending on the type of cheese, many types are good sources of protein and calcium. Certain fermented varieties like cheddar or gouda also provide probiotics.
Enjoy slices of cheese with fresh veggie sticks or melt it over roasted or steamed vegetables. Try adding shredded cheese to salads or grilled meats or use it to make keto mushroom pizza sliders.
14. MCT Oil
MCT (medium-chain triglyceride) oil is a supplement made from medium-chain fatty acids. These types of fat are more easily digested than the long-chain fatty acids found in most other foods. MCTs are rapidly absorbed and converted into ketones by the liver, making them especially useful for people on a keto diet.
MCT oil can help you feel full and stay fuller for longer. It’s a great alternative to other fats such as olive oil or butter. Some people take MCT oil by itself. But you can also add 1 or 2 teaspoons to low-carb smoothies for an extra fat boost or mix with olive oil, vinegar, and herbs for a keto-friendly vinaigrette.
Fats to Limit on Keto
Though fat makes up the majority of the calories on a ketogenic diet, not all sources of fat are good for your health - even if they fit into the macronutrient distribution of your diet plan.
1. Artificial Trans Fats
Artificially produced trans fats are known for significantly increasing heart disease risk and should be avoided, regardless of the type of diet you’re following. Trans fats are frequently found in highly refined oils and commercially prepared processed foods, such as cakes, cookies, pastries, biscuits, crackers, and other ultra-processed snacks. Trans fats may be indicated on an ingredient label under the names “partially hydrogenated oils” or “shortening.” It’s best to avoid foods that contain these ingredients as much as possible.
Note that many countries, including the United States, have banned or restricted the use of artificial trans fats. Still, according to the current regulation of the Food and Drug Administration (FDA), trans-fat-containing products manufactured before June 18, 2018 may be distributed until January 2020, or 2021 in some cases. What’s more, if a food provides less than 0.5 grams of trans fats per serving, it’s labeled as having 0 grams of trans fats.
2. Processed Meats
Processed meats, such as deli meat, sausages, salami, hot dogs, and cured and smoked meats, are frequently advertised as keto friendly. While these foods technically fit into a ketogenic diet plan, several studies have found an association between high intake of processed meats and an increased risk of cancers of the digestive tract. Therefore, it’s best to keep your intake of these foods minimal. Instead, focus on eating whole, minimally processed foods as much as possible.
3. Fried Foods
Deep-fried foods are included in some ketogenic diet plans, but you may want to think twice before adding them to yours. Fried foods tend to be high in trans fats, which can increase your risk of heart disease. Certain types of highly refined oils typically used for frying, such as corn oil, often contain small amounts of trans fats. As the oils are heated to very high temperatures, more trans fats may be produced. Fried food absorbs large amounts of these fats, and frequent consumption could lead to detrimental health effects over time. Therefore, keep your intake of fried foods to a minimum to support your health while following a ketogenic diet.
4. Saturated Fats
Saturated fats can also be great to incorporate into your keto plan, but only in small amounts. Consuming foods high in saturated fat can increase your LDL cholesterol levels, the kind that boosts your risk of heart disease and stroke.
5. Cream
Adding heavy cream or half-and-half to your coffee is one way to get an additional source of fat into your day. Just keep in mind that cream is a source of saturated fat, and given the large amount packed into a small serving size, it’s easy to go overboard. A 1 tbsp serving size of heavy cream has 51 calories, 5 g of fat (3.5 g of saturated fat), and it is just shy of 0.5 g of carbs.
6. Whole Milk
Whole milk is a good source of fat (8 g per cup), but that fat comes along with plenty of net carbohydrates - 11.7 g to be exact. A tablespoon of whole milk in your scrambled eggs may not make much of a difference in your carb goals. But consuming a half- or full cup will, and will likely require some planning to help you stay within your limits. Whole milk offers calcium and vitamin D, as well as other minerals that are good for your bones. To help limit your carbs, make sure you’re also consuming other sources of these nutrients via lower-carb options, such as fortified plant milks.
7. Red Meat
Because meat is naturally carb-free, it’s a popular choice for people following the keto diet. But not all types of meat are created equal. The American Heart Association advises limiting the amount of fatty meats like beef, lamb, and pork in your diet, since they’re high in saturated fat. Instead, opt for leaner meats, like skinless chicken and turkey. Alternatively, ask your butcher, grocer, server, or chef to help you choose the leanest cuts of beef. Red meat can be a great source of fats and protein in a keto diet. It’s rich in B vitamins, zinc, and protein.
Sample Keto Meal Ideas
Starting a keto diet can feel overwhelming, but with a few simple meal ideas, beginners can enjoy delicious, satisfying options.
Keto Breakfast Ideas
For a keto diet breakfast, eggs are often the perfect main ingredient because of their status filling, and healthy fat. For a quick keto breakfast, you may choose a keto smoothie using a keto protein powder. Use an approved keto fruit like frozen blueberries and some coconut milk, and then you have a delicious start to your day.
Keto Lunch Ideas
- Avocado
- Nuts (like almonds and macadamias)
- Hard-boiled eggs
- Olives
The Importance of Fiber on a Keto Diet
One of the risks of going on the keto diet is that you might not eat enough fiber and B vitamins. That’s because many foods high in fiber and B vitamins - such as whole grains, fruits, vegetables, and legumes like lentils and chickpeas - also contain a significant amount of carbs. Getting enough fiber in your diet is very important for the health of your gut microbiome, which is the community of trillions of microbes that live in your gut. These microbes digest fiber and turn it into chemicals that are linked to health benefits. Low-carb plants that still contain a good amount of fiber include non-starchy vegetables like broccoli, cauliflower, and zucchini, as well as avocados, nuts, seeds, and berries.
The fiber in the plants you eat doesn’t count toward your carbohydrate intake because you don’t fully digest it. When people talk about the “net carbs” in a food, they mean the total carbohydrates minus the part that’s fiber.
Considerations Before Starting a Keto Diet
Before making the decision to switch to a keto diet, you should consider whether you actually need to lose weight. Obesity increases the risk of health conditions like heart disease, type 2 diabetes, and certain cancers. But if your body mass index (BMI) is in the underweight range or near the bottom of the moderate range, you don’t need to lose weight.
Before starting the keto diet, you should get a blood test to look at your lipids. Some people will actually find that their high-density lipoproteins (HDL) - the good cholesterol - go up and their triglycerides go down. There can be issues with bone health when people switch to low-carb keto diets. Researchers see that markers for bone breakdown are higher and markers for bone building are lower. Also, when people start the keto diet, they go through the keto flu. Keto flu symptoms appear a few days after starting the diet. This eventually goes away once your body adjusts to your eating changes. Most people following a strict keto diet should take a multivitamin with minerals to ensure they're meeting those vitamin and mineral needs.
Potential Benefits and Risks
The keto diet can show positive results for helping the brain. It's been used for years to treat epilepsy. Researchers are looking to see if the keto diet can help treat age-related brain decline and potentially Alzheimer's disease. There are many different theories as to why the keto diet may be beneficial for brain health. These include the direct benefit from the presence of ketone bodies, especially one called beta hydroxybutyrate.
Helps with weight loss: Research suggests that the keto diet helps people cut calories because the diet doesn't include many foods that people are likely to overeat. However, it can be difficult to transition off of the keto diet without regaining weight. That's because people typically start eating more high-carb foods.
Can lead to nutrient deficiencies: The keto diet is very low in carbs which means you can't eat many fruits and vegetables. Possible negative effects on heart health: There are mixed results in studies that examine the specific effects of the keto diet on heart health. This is likely because much of it depends on individual food choices. Constipation and other gastrointestinal (GI) troubles: Constipation is likely the greatest long-term complication of the keto diet because of a low fiber intake.