Go Deep

Good Fats VS. Bad Fats


minute read

April 15, 2018

Get to know your fats! Learn the difference between healthy and unhealthy fats – crucial knowledge while on a ketogenic diet.

Healthy fats

It is crucial to know the difference between healthy and unhealthy fats while on a ketogenic diet – as you will be getting 70-80% of your daily caloric intake from fats!


Saturated Fats

Saturated fats have many health benefits although they were once beloved to be unhealthy they are now credited many positive effects.

Healthy sources of saturated fats include:

butter, ghee, lard, eggs, red meat (grass-fed), heavy cream, coconut oil, and MCT oil.

Monounsaturated Fats

Found in extra virgin olive oil, avocados, macadamia nut oil, and avocado oil.


Natural Trans Fats

Found in meat and dairy products of grass-fed animals


Natural Polyunsaturated Fats (Omega-3)

It is important to consider the source of these while on a ketogenic diet.  We are looking for ones that contain Omega-3 and come from a natural source – these are going to be the healthiest.  When incorporating these into your diet, pay attention to the ratio of Omega-3s to Omega-6s – it should be a 1:1 ratio.

Healthy sources include: fish, fish oil, chia seeds, flaxseeds & flaxseed oils, pasteurized eggs.




Processed Polyunsaturated Fats

These go through a lot of processing – using chemicals and additives which are not good for you. Polyunsaturated Fats are also comprised of omega-6 fatty acid which we already tend to consume an excess of. Better to steer clear of these.

Examples include many vegetable and seed oils including: canola, soybean, corn, sesame, grapeseed, peanut and sunflower


Processed Trans Fats

Contained in a lot of processed foods, including margarine and baked goods – or anything that is Hydrogenated.

Is this confusing?  A good rule of thumb is to get most of your fats from saturated and monounsaturated fats.



Healthy Oils & Fats:

  • Butter (grass-fed)
  • Lard
  • Ghee
  • Tallow
  • Almond Butter / Oil
  • Avocado Oil
  • Coconut Oil
  • Flaxseed Oil
  • Grapeseed Oil
  • Hempseed Oil
  • Macadamia Oil
  • MCT Oil (from Coconut or Palm Kernel)
  • Olive Oil
  • Cocoa Butter, Oil
  • Walnut Oil


Fats and Oils to Avoid:

  • ‍Refined Fats & Oils
  • Sunflower Oil
  • Safflower Oil
  • Cottonseed Oil
  • Canola Oil
  • Soybean Oil
  • Grapeseed Oil
  • Peanut Oil
  • Corn Oil
  • Trans Fats – ex. Margarine

Have a look, stick to, and save/bookmark this list to help make the correct choices while on a high-fat ketogenic diet.