The ketogenic diet, characterized by its high-fat, very low-carb approach, has gained significant traction for its potential benefits in weight loss and blood sugar management. Central to the success of a keto diet is the strategic selection of fats. Not all fats are created equal, and choosing the right ones is crucial for achieving health goals and maintaining ketosis. This article explores a variety of keto-friendly fats, including butters, oils, nuts, seeds, and other options, while also highlighting fats to limit or avoid.
The Importance of Healthy Fats on Keto
When following a ketogenic diet, it's essential to prioritize wholesome fat sources. Healthy fats not only provide energy but also support various bodily functions. They can help you feel full, keep cholesterol levels in check, and provide essential nutrients.
Keto-Friendly Butters
Nut Butters
Nut butters can be an excellent source of healthy fats and can be incorporated into a keto diet in various ways, such as in smoothies, fat bombs, or as a topping for low-carb bread or crackers. When selecting a keto-friendly nut butter, it is important to choose brands without added sugars or artificial sweeteners.
Once Again Nut Butter offers a range of keto-friendly nut butters made with high-quality, natural ingredients and no added sugars.
Butter (Especially Grass-Fed)
Butter, particularly grass-fed butter, receives a big thumbs up on the ketogenic diet. It contains only trace amounts of carbs per serving, whether salted or unsalted. Like other fatty dairy products, butter is rich in conjugated linoleic acid (CLA), a fatty acid that may promote fat loss and potentially reduce the risk of cancer and cardiovascular disease. Grass-fed butter contains up to five times more CLA than butter from grain-fed cows and is much higher in Omega-3 fatty acids.
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Use butter for cooking keto meals, baking keto recipes, or in your bulletproof coffee, or spread it generously when you need more fat.
Clarified Butter and Ghee
Clarified butter is made by heating butter, removing it from the heat after the butterfat and milk solids separate, then skimming away and discarding the milk solids. Ghee, the Hindi word for “fat,” is butter that’s been cooked a bit longer to allow the milk solids to caramelize and produce a deeper golden color and distinct nutty flavor before they’re skimmed and discarded.
In both instances, what’s left is pure butterfat, which can be enjoyed and used the same way you’d use butter. Since both clarified butter and ghee don’t contain quick-to-spoil liquid and milk components, they have longer shelf lives, which is part of the reason they’re staples in hot countries. Store-bought ghee can be expensive and is less common in grocery stores, so many ketonians make it at home. The recipe is easy.
Top 14 Keto-Friendly Fat Sources
Avocados and Avocado Oil: Avocados are an excellent source of heart-healthy fats, fiber, and essential vitamins and minerals. Research suggests they may support heart health, balanced blood sugar, and healthy aging. Avocado oil is ideal for stir-frying and searing due to its high smoke point. Half of an avocado contains 114 calories, 1.3 grams of protein, 10.5 grams of fat, 6 grams of total carbs, and 5 grams of fiber (1 gram of net carbs). One tablespoon of avocado oil has 124 calories, 14 grams of fat (1.6 grams saturated fat), and 0 grams of carbohydrates.
Nuts: Including different kinds of nuts in your diet is a great way to boost your intake of healthy fats, plant-based protein, and fiber. A higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto. One ounce 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).
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Nut and Seed Butters: Nut and seed butters offer the same benefits as eating whole nuts and seeds but in a more versatile package. When choosing nut butters, look for those labeled “without added sugar” to ensure you’re not adding extra carbs to your diet. 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).
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. Choose ground flaxseed instead of whole to allow your body to better absorb the omega-3s. 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).
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.
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). 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. 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).
Olives and Cold-Pressed Olive Oil: Olives are loaded with heart-healthy fats, vitamin E, and various plant compounds known to reduce inflammation and your risk of chronic conditions like heart disease, cancer, and osteoporosis. 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. 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.
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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.
Cacao Nibs: 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. Just 1 oz provides about 12 g of fat and a whopping 9 g of fiber.
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.
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. A 3 oz serving of salmon offers 118 calories, 19.9 g protein, 3.7 g fat, and 0 g carbohydrates.
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 packs about 5 g of fat, 7 g of protein, 0 carbs, and 80 calories.
Butter: Butter is perfect for your keto lifestyle, as it’s carb-free and about 80% fat. Current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk. 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. One tablespoon of salted butter has 102 calories, 11.5 g of total fat, 7.3 g of saturated fat, and 0 carbohydrates.
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.
Other Keto-Friendly Oils and Fats
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.
Coconut Oil: Coconut oil has unique properties that make it a rockstar for keto cooking. Specifically, it’s rich in medium-chain triglycerides (at about 50%), which can increase ketone production and may increase metabolic rate and promote the loss of weight and belly fat.
Lard: Lard, or rendered pork fat, is a great choice on a keto diet. It functions similarly to butter, providing flavor, crispness, flakiness and tenderness to baked goods, but has a much stronger flavor.
Tallow: Tallow is rendered animal fat, usually from beef. It’s comprised of approximately 50% saturated fat, 42% monounsaturated fat, and only 4% polyunsaturated fat and is great for high-heat cooking.
Duck Fat: Duck fat doesn’t have to be reserved for special occasions or elegant preparations.
Fats to Limit on Keto
While fat makes up the majority of 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.
Butter: Butter is high in saturated fat and cholesterol, meaning it can increase your risk of heart disease. It’s still okay to use butter in your fat rotation, but it’s best not to make it your go-to fat.
Cheese: Cheese can be a good high-fat, low-carb, and high-protein option for keto dieters. But it’s best to be mindful of how much you’re eating. While individual cheeses have different nutritional profiles, their overall high saturated fat content qualifies them as a food to limit.
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.
Coconut Oil: “Despite coconut oil being 100 percent keto-friendly, it can be high in saturated fats,” says Kaufman. “A higher consumption of saturated fats can lead to heart disease. If given the option, I would choose avocado or olive oil as a good source of unsaturated fats.” 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.
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. 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.
Red Meat: 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.
Fats to Avoid on Keto
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.
Processed Meats: 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.
Fried Foods: 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.