On a keto diet, fat is the primary source of energy. Only fats can meet the body’s maximum calorie needs. Although the main role of fats is to provide energy, they also serve other vital functions, including:
Stay warm
Provide energy
Provide essential fatty acids like Omega-3 and Omega-6 which our bodies can’t synthesize
In the production of certain hormones
Helps absorb fat-soluble vitamins A, D, E, and K
Regulating inflammation and immunity
Add richness to the food and give the feeling of fullness
Though fat is an essential nutrient for the keto diet, it is not considered healthy, as not all fats are created equal. Studies have shown that eating some type of fat harms your health. In this context, we will discuss some healthy fats to be taken, as well as fats to be avoided whether you are on keto or not.
Healthy fats
Today, to our surprise saturated fats are not on the list of unhealthy fats. It is because they contain no double bonds, so they are naturally stable, and the chances of them undergoing oxidation are very low. Recent research has linked saturated fats to health benefits. It improves health by
Increasing the HDL level and lowering the LDL level
Support the male hormone system
Support the brain and central nervous system
Sources of saturated fatty acids
Butter
Ghee
Heavy cream
Cheese and full-fat dairy products
Eggs
Coconut oil
Pork, lamb, chicken
Dark chocolates
Monounsaturated fatty acids
These fatty acids reduce the risk of cardiovascular diseases, stroke, and mortality. The sources are:
Olives and olive oils
Avocados
Nuts like walnuts, hazelnuts, peanuts, and nut butter
Polyunsaturated fatty acids
The two types of PUFA are omega-3 and omega-6 fatty acids. Omega-6 consumption can be kept very low as excessive consumption can increase the risk of cardiovascular diseases. The benefits of omega-3 fatty acids are:
Improves heart health
Improve blood sugar level
Improves mental health
Reduces weight
Sources of omega-3-rich foods
Shellfish like mussels, oysters, crabs
Fatty fish like salmon, cod, herring
Chia seeds
Flex seeds
Types of fats to be avoided
Trans fats
They are made by hydrogenation of oils to improve their texture and shelf-life. They harm your health by increasing the risk of cardiovascular disease and type 2 diabetes. Trans fats are generally found in
Some cookies
Microwave popcorn
Store-bought dough
Deep-fried products
It is advisable to minimize the use of trans fats.
Highly processed fats
These are the fats that undergo lots of processing by repetitive heating at extremely high temperatures. When heated fats undergo oxidative damage creating free radicals. These free radicals can deteriorate health as they cause inflammation. Also, they are rich in omega-6 fatty acids which if consumed in large quantities can seriously impact heart health. Highly processed oils are
Corn oil
Soya bean oil
Safflower oil
Canola oil
Margarine
Processed cheese
Fats with added preservatives
Preservatives are added to some fats like margarine and vegetable oils to extend their shelf lives. For example, manufacturers add artificial BHA ( Butylated Hydroxyanisole), BHT (Butylated Hydroxytoluene), and TBHQ ( Territory Butyl Hydroquinone) to protect the oil from oxidation. Though the FDA considers these fats safe if used in minimal quantities, certain studies on animals have found BHA and BHT to be carcinogenic.
Deep-fried foods
When you deep fry food, it means that you heat the oil at a temperature of 175ᵒ, which means the composition of the oil is changed. In a restaurant, the oil is heated multiple times before it’s thrown. Multiple heatings of the oil cause oxidative damage and release free radicals. These free radicals increase inflammation levels in the body. Thus, they are responsible for many chronic heart diseases, certain cancers, Alzheimer’s disease, dementia, and type 2 diabetes.
Omega-6 fatty acids
Omega-6 fatty acids are unsaturated fatty acids that are beneficial if consumed very little. But if consumed in large quantities, they can cause liver disease, inflammatory bowel disease, and cardiovascular disease. Potential sources of omega-6 fatty acids are
Corn oil
Sunflower oil
Safflower oil