When following the ketogenic diet, it's important to choose healthy fats as they make up a significant portion of your daily caloric intake. The best healthy fats for keto (and every other diet) are monounsaturated and polyunsaturated fats. These two kinds of fats have multiple health benefits, including lowering bad LDL cholesterol levels and increasing good cholesterol, as well as lowering triglycerides which are associated with heart disease [1].
Some good sources of monounsaturated fats include olive oil, avocado, and nuts such as almonds and peanuts. Polyunsaturated fats can be found in foods like fatty fish (such as salmon and tuna), flaxseeds, and chia seeds [2]. Speaking of chia seeds, they are a great source of healthy fats to add on top of salads, yogurts, cereal, and more. In addition to being a source of omega-3 fatty acids, chia seeds also provide up to 30% of your daily magnesium and 18% of your daily calcium intake [2].
It's also important to choose healthy fats from nutrient-dense, whole foods and avoid those that come from ultra-processed oils, meats, and fried foods [3]. This will help support your overall health while on the keto diet.
1. Saturated Fats
The word saturated comes from the number of hydrogen atoms surrounding each carbon atom. One carbon atom holds on to as many hydrogen atoms as it can and thus a chain of carbon atoms becomes saturated with hydrogen.
These are the most common kind of fats, especially in a Western diet. They are mostly found in animal products and will remain solid at room temperature. Are they bad for you? Yes and no.
While they are listed under ‘bad fats’ they are more of an in-between; this is because when used sparingly they are perfectly safe for you but when overdone, they can cause health problems by increasing total cholesterol and ‘bad’ LDL cholesterol levels in the body with can lead to blocked arteries and heart problems. They are found in sources such as:
Red meat and fatty cuts of meat
Poultry skin and dark poultry meat i.e., legs, neck, and back
Whole milk, cheese, ice cream, and other dairy products
Lard and cocoa butter
Coconut oil, palm oil, and other tropical oils
Monounsaturated Fats
Monounsaturated fats have one unsaturated carbon bond in the fatty acid chain, hence the name monounsaturated. They are liquid at room temperature but will solidify when chilled.
Monounsaturated fats are considered to be healthy fats and have been shown to have numerous health benefits. They can help to lower bad LDL cholesterol levels and increase good HDL cholesterol levels in the body, which can help to reduce the risk of heart disease. They are also a good source of essential fatty acids, which the body needs for proper functioning.
Some good sources of monounsaturated fats include olive oil, avocado, and nuts such as almonds and peanuts.
Polyunsaturated Fats
Polyunsaturated fats have more than one unsaturated carbon bond in the fatty acid chain. They are also liquid at room temperature and remain liquid even when chilled.
Polyunsaturated fats are also considered to be healthy fats and have been shown to have numerous health benefits. Like monounsaturated fats, they can help to lower bad LDL cholesterol levels and increase good HDL cholesterol levels in the body, which can help to reduce the risk of heart disease. They are also a good source of essential fatty acids, which the body needs for proper functioning.
Some good sources of polyunsaturated fats include fatty fish (such as salmon and tuna), flaxseeds, and chia seeds.
Saturated Fats
A meta-analysis of prospective epidemiological studies showed that there is a significant positive association between saturated fat intake and the risk of coronary heart disease (CHD) [1].
A systematic review and meta-analysis of randomized controlled trials found that replacing saturated fat with unsaturated fat (either monounsaturated or polyunsaturated) reduces the risk of CHD events, CHD mortality, and total mortality [2].
Monounsaturated Fats
A systematic review and meta-analysis of randomized controlled trials found that replacing saturated fat with monounsaturated fat lowers total cholesterol and LDL cholesterol levels, and has a neutral effect on HDL cholesterol and triglycerides [3].
A meta-analysis of prospective cohort studies found that a higher intake of monounsaturated fatty acids is associated with a lower risk of stroke [4].