When the word Ketogenic, or Keto is mentioned. The first images that pop in people’s heads are of fat. Lots and lots of fat. that is understandable. Considering 65-70 percent of daily caloric intake comes from exactly that; FAT.
All food is comprised into three categories: Carbohydrates, Protein, and Fat. fat is the most calorie dense component. Each gram contains 9 calories. While Protein and Carbohydrates each contain 4 calories per gram.
Importantly, the ketogenic lifestyle is based on the principal of burning fat for all of your daily caloric needs. It is essential to provide your body with the best types of fat to receive the most from the food you eat.
What are the Good Fats to Consume on Keto?
There are three types of healthy fats that should be included in your ketogenic lifestyle: Saturated Fats, Monounsaturated Fats, and Polyunsaturated Fats.
Saturated Fats have been shown to improve the ratio between good and bad cholesterol. (HDL:LDL). Increase bone density, immune system functionality, and hormone activity.
Monounsaturated Fats have been shown to improve insulin resistance and decrease the risk of heart disease.
Polyunsaturated Fats are vital for a healthy diet and brain health, but should be consumed cold. Never heated due to the fact that that once heated, or oxidized they can transform into harmful compounds such as free radicals that have been shown to increase inflammation in the body.
Keto-Friendly Saturated Fats:
- Coconut oil
- Grass-fed Butter
- Fatty Red Meat
- Palm Oil
Keto-Friendly Monounsaturated Fats:
- Olive Oil
- Avocado Oil
- Macadamia Nuts
- Fatty Fish
Keto-Friendly Polyunsaturated Fats:
- Extra Virgin Olive Oil
- Avocado / Avocado Oil
- Sunflower seeds
- Salmon, Tuna, Mackerel
- Corn oil
- Canola oil
- Grape seed oil
- Peanut oil
- Rapeseed oil
- Safflower oil
- Soybean oil
- Sunflower oil
- Vegetable Shortening
The above listed fats are TRANS FATS. they are use in most restaurants and prepackaged foods. it has been shown that TRANS FATS have been linked to obesity, type 2 diabetes, inflammation, cancer, and heart disease. A great rule of thumb when it comes to oils is if it comes from a seed…do not consume.