What are the best fats to eat on a keto diet? Fats are your friends on the keto diet. Incorporating natural fats into your meal plan is what the keto diet is all about. Be aware that ‘bad’ fats must be avoided at all costs on the Keto diet. These include processed trans fats and polyunsaturated fats. Hydrogenated and partially hydrogenated oils. Processed vegetable oils include cottonseed, sunflower, safflower, soybean, and canola oils. These are often used in cookies, crackers and pre-prepared foods, especially fast food. They are extremely bad for your health!
Below you will find a list of the best fats to eat on a keto diet:
COCONUT OIL IS ONE OF THE BEST FATS TO EAT ON A KETO DIET
Coconut oil is one of the best fats to eat on the keto diet. There are several reasons for this. Firstly, it is made from medium-chain triglycerides (MCTs). These are medium-chain fats that encourage the body to go into ketosis. They are metabolized by the body as a source of energy. MCT’s bypass the digestive tract and become an immediate source of energy in the liver as ketones. These then provide fuel for the brain and other organs to function.
Secondly, it remains stable at higher cooking temperatures, unlike olive oil. Use it to roast vegetables and for baking. The main MCT in coconut oil is lauric acid, which had an abundance of antimicrobial properties. As such, it does not spoil like other oils. Thus it is an anti-fungal for diseases like candida which is the cause of thrush.
OLIVE OIL
Olive oil, both virgin and extra virgin are Some of the best fats to eat on a keto diet. It is rich in anti-oxidants and highly nutritious as well as being carb-free. Use it liberally in dressings and with lemon or vinegar on vegetables and salads and in dips. There are a myriad of studies going back 50 years which prove that olive oil is one of the healthiest fats that you can eat. The health benefits of the ‘Mediterranean diet’ have been lauded for years and olive oil is a big part of it.
That said, unfortunately, the quality of olive oil in supermarkets has deteriorated in recent years. Many brands use inferior quality oils to pad out and keep the price down. If you can afford to invest in some slightly more expensive varieties that come from quality sources, I would highly advise this.
BEST FATS TO EAT ON A KETO DIET: AVOCADO OIL
Avocado oil is high in monounsaturated fats, as well as having a good amount of antioxidants. In contrast to olive oil avocado oil has an extremely high smoke point which is 520F. Use it for cooking, roasting, and frying, as it does not degrade at higher temperatures like olive oil.
Use it in place of other oils to enhance recipes on a keto diet. Since it remains liquid at room temperature, it is great to use in salad dressings and dips. Use avocado oil in place of other oils in both dressings and cooking on a keto diet. You will reap the same health benefits that you get from eating Avocados!
Avocado oil is more expensive than a lot of other oils. That said, the health benefits really do make it worthwhile adding to your keto diet options.
BUTTER AND GHEE
Butter and Ghee are both great fats to eat on a keto diet. Ghee is butter without the milk solids. When heated the milk solids collect on the bottom of the pan It is easy to make. The milk solids contain the calcium. It is great for cooking if you are following the Dr. Coimbra high dose vitamin D protocol. By separating those milk solids, you end up with ghee or clarified butter, which has a higher smoke point than butter of 485° F.
Remove the dairy solids from the butter and it has a longer shelf life. Also, you can use it to cook at higher temperatures than butter. We call this ghee or clarified butter. Make hollandaise sauce and other sauces with butter such as hollandaise, or bearnaise. Ghee is one of the best fats to eat on a keto diet. It is great for the Coimbra protocol diet and other low calcium diets. For more information see: Best dairy foods on a keto diet.
NEXT: BEST VEGETABLES TO EAT ON A KETO DIET