You can say yes to eating fat when you go on a ketogenic diet, but don’t think you can binge on unhealthy fats like deep-fried vegetables or junk foods. Instead, go for these nutritious and healthy choices when doing keto.
The keto diet is low in carbohydrates, moderate in protein, and high in fat. However, some sources of fat can cause health issues, such as heart disease. Those following the keto diet should aim to get at least 60% of their daily calorie intake from fat. Here are some healthy sources of fat:
Olive Oil
When we consume good fats in our diet, they not only satisfy us but keep our cholesterol levels in check. Olive oil, a great source of monounsaturated fatty acids (MUFAs) is a great option for using in salad dressings, light sautéing or drizzling over cooked vegetables. One tbsp of olive oil has 13.5gms of fat, only 2gms of which are saturated.
Avocado Oil
Similar to olive oil, avocado oil is also rich in anti-inflammatory MUFAs. But it is better than olive oil for high-heat cooking. It has a high smoke point, which prevents it from turning rancid when we use it for something that takes longer to cook. One tbsp of avocado oil has 14gms of fat.
Avocados
Avocados are a rich source of heart-healthy MUFAs. These delicious fruits are also loaded with fibre, which betters digestive health. Onemedium avocado contains 20gms of fat. You can consume avocados in salads or make spreads out of them. Avocados are one of the very few fruits allowed on the keto diet.
Chia Seeds and Flaxseed
Chia Seeds and flaxseeds provide essential omega-3 fatty acids. Consuming more of these healthy fats will improve your ratio of omega-6s to omega-3s, which will lower your risk of insulin resistanceand obesity. One oz of chia seeds provides 9gms of fat, and 1 tbsp of ground flaxseed provides 3gms of fat.
Nuts and Nut Butters
Nuts are a rich source of unsaturated fats – however, they do contain carbs, so you need to limit the amount you consume to stay in ketosis.One tbsp of almond butter provides 9gms of fat – but 3gms of total carbs. On the other hand,one oz of almonds provides 15gms of fat and 6gms of carbs, which is on the higher scale as per keto standards.
