April 15, 2018
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.
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:
Fats and Oils to Avoid:
Have a look, stick to, and save/bookmark this list to help make the correct choices while on a high-fat ketogenic diet.