An eating plan consists of 80% fats, 10-15% protein, and the rest is carbs. As for a beginner on the keto diet, fat is just fat. But that’s not the case. As all fats are not created equally. Some sources of fat are better for your health than others. Keto diets can be made or broken by certain fats.
In the article, today we will discuss some healthy resources of fats to enjoy.
Nuts
As nuts and sugar are free, rich in healthy fats, and low in carbs, they can make a healthy addition to the keto diet. They are also a significant source of proteins, vitamins, minerals, and antioxidants.
Flax seeds
These are excellent sources of omega-3 fatty acids. It has been suggested that flex seed oil and seeds are useful in preventing heart disease, diabetes, cancer, and degenerative brain disorders.
Chia seeds
These are rich in healthy fats and fiber. They have anti-inflammatory properties thus helping to prevent chronic medical conditions like cancer, diabetes, and heart conditions. When soaked in water, it makes a gelatinous substance that can be used to make puddings or to thicken sauces. It can also be blended into smoothies or used in salad dressings
Olives and olive oil
One of the world’s healthiest diets is also rich in heart-friendly fats. They are also a rich source of vitamin E and various plant compounds. These are known to reduce inflammation and thus the risk of many chronic medical conditions like heart disease, cancer, and osteoporosis. Cold-pressed olive oil can be drizzled over grilled or sauteed veggies to increase the fat content and can be a base for a marinade or dressing roasted chicken, salads, or veggies.
Coconut and coconut oil
Coconut and its oil could be a favorite choice for the keto diet user as it provides medium-chain triglycerides, a type of fat that our body can easily digest and use. Full-fat coconut milk can also be used in curries.
Cacao nibs
Chocolate: who says no when on a keto diet? Cacao nibs are unsweetened raw unprocessed chocolate and just one ounce provides 12 grams of fats. Besides dark chocolates are also well-known for their rich supply of polyphenols, which are plant compounds, and are also well-known for their anti-inflammatory properties which affect the growth of healthy gut bacteria.
Greek yogurt
Though containing some carbs full-fat Greek yogurt can be a healthy option for keto diet users. It also contains beneficial bacteria known as prebiotics which are very useful in the digestive tract.
Butter
Earlier, there was a myth that butter wasn’t healthy for heart health. Now, not only has the myth been discredited, but it has also been proven that butter contains butyrate, which is healthy for brain health.
Cheese
It is a rich source of protein and calcium. There are different varieties of cheese available in stores, so their nutritional values vary as well.
Eggs
Eggs are nutritious and healthy and can be eaten hard-boiled, poached with a slice of avocado or tomatoes, or scrambled along with low-carb veggies. It is also a rich source of antioxidants, which support eye health.
Fatty fish
Fatty fishes like Salmon, Tuna are rich sources of protein. They are also a healthy source of heart-friendly Omega-3 fatty acids. Baked or grilled fish served with salads or alongside roasted vegetables are also nutrient-dense sources of vitamin D.