The Best and Worst Fats to Eat

This lifestyle is built on consuming  65% of the daily macros from fat. So many newbies think that they should eat any fatty food as long as they don’t contain carbohydrates. 

But the truth is, not all fats are created equal.
The truth is, as we talked about in the how to get enough fat is that all fats are not created equally. 

In fact, many fats used in restaurants, fast food chains, and in processed foods at the food market contain unhealthy fats that can do more harm than good to your health. 


So we have created a very useful list you can refer to when you are shopping for the health Keto-friendly fatty meals.

In this Keto Beginners Series, you’ll learn everything you need to know the difference between good fats and bad fats.

The Good Fats to Eat on Keto are!

These few types of fats should make up the majority of your calories on keto. 

We are looking for healthy fat sources that include saturated fats, monounsaturated fats (MUFAs), and some polyunsaturated fats (PUFAs).


We must stick to food that contains the fat mentioned above it is the best way to be successful living in the Keto lifestyle. 

Monounsaturated fats have been shown to improve insulin sensitivity, decrease the risk of heart disease, and even lower blood pressure.

Polyunsaturated fats should be consumed with a little more caution. Some PUFAs, such as Omega-3 fatty acids, are vital to brain health and should be part of any healthy diet. However, when PUFAs such as vegetable oil is heated or oxidized, they can form harmful compounds such as free radicals, which have been shown to increase inflammation in the body. This means you should never use PUFAs for cooking, and these fats should always be eaten cold, and never eaten if at all rancid. 

But what about saturated fats? Aren’t they unhealthy? We have been told they are our whole lives.

Studies have Change the Way we think about Saturated fats.

For decades we were been taught that saturated fats — from foods like red meat — were bad for our health. But new research suggests the complete opposite. 

Saturated fats may actually be good for us and come with tons of benefits. These may include:

Improved good to bad cholesterol ratio (HDL to LDL)
Healthier immune system functioning
Increased bone density
Improved hormone regulation
Improved “good” cholesterol levels
The Best Fats To Consume Are?

Here is a list of our recommended, healthy fat sources to eat in large amounts on keto:

Sources of healthy saturated fats include:

Eggs
Coconut oil or MCTs (medium chain triglycerides)
Grass-fed butter
Fatty cuts of red meat like NY strip steak, porterhouse, and t-bone
Lard
Palm oil
Sources of healthy monounsaturated fats (MUFAs) include:

Lard
Bacon with no nitrates
Olive oil
Avocado oil
Macadamia nuts
Fatty fish
Chia seeds
Healthy polyunsaturated fats (PUFAs) include:

Extra virgin olive oil
Nuts
Avocado and avocado oil
Sunflower seeds
Nuts
Fish such as salmon, tuna, mackerel, and trout
Note: Naturally-occurring trans fats including grass-fed animal foods and grass-fed dairy products like butter are perfectly fine to consume.

Now the Fats To Avoid!

Now that you understand the good fats to consume, let ’s go over fat sources you should avoid.

Unhealthy fat sources to avoid include processed trans fats and vegetable oils. 

Trans fats are typically used as a cheap substitute for natural, shelf-stable saturated fats. This means you must be very careful when purchasing packaged foods that may contain processed trans fats. Additionally, many restaurants will use processed trans fats to fry their foods, so try to be extremely cautious when you’re going out to eat.


Vegetable oils contain large amounts of omega-6 fatty acids, which when not balanced with sufficient omega-3s, can result in negative health effects, such as inflammation. 

Avoid these unhealthy fat sources:

Corn oil
Canola oil
Grapeseed oil
Peanut oil
Rapeseed oil
Safflower oil
Soybean oil
Sunflower oil
Margarine
Vegetable shortening
Stick to Natural Fatty Sources at the Right Ratio

Now that you understand the difference between good fats and bad fats on keto, you can make much better decisions when it comes to planning out your meals for the week. 

As long as you stick to the natural fat sources listed above, you’ll start experiencing the benefits of ketosis without the potentially negative effects of unhealthy fats.

 

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