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healthy fats

Which Healthy Fats Should I Be Eating On Keto?

If you’re on the KEETZ train, fats are now your best friends. But some fats may actually be the enemy, disguised as our pals, when it’s simply not the case.

Let’s presume you know by now that 70 percent of your daily intake is made up of fats on the Ketogenic Diet. What you may not know is that not all fats are created equal.

Some kinds of fats are incredibly beneficial to the body, while others do lasting damage to your health. Fats are categorized by their chemical makeup, rather than their impact on the body.  

So, which fats are healthy fats and where can you source them?

Monounsaturated Fats

Monounsaturated Fats arethe ultimate Healthy Fats and your best friend when on a Ketogenic diet. They improve your good to bad cholesterol ratio, stabilize blood pressure, assist insulin resistance, and improve heart health.

You can find these in olives, avocados, macadamia nuts, cashew nuts, peanuts and all the nuts and butters sourced from these. They are also present in some animal fat, including goose fat, lard and bacon fat.

Saturated Fats

Saturated fats help to strengthen your immune system, normalize bone density, are used in the process of producing the hormones testosterone and cortisone, and balance good and bad cholesterol levels.

Saturated fats can be converted into ketones quicker than any other kinds of fat.

The kinds of saturated fats you consume is very important, as fats such as lauric, myristic, and palmitic acids increase both good and bad cholesterol levels.

Beneficial saturated fats are found mainly in dairy and animal products. Eat eggs, butter and ghee, high fat cream and milks, and grass fed organic red meats. Get plant based saturated fats from coconuts and coconut oil, cocoa butter, and sustainably sourced palm oil.

Medium-chain triglycerides (MCTs) are also an amazing source of saturated fat. They can be consumed in their pure form as MCT and MCT powder, or added to something such asKeto Coffee. MCTs are transported directly to the liver to be converted into energy, making it an incredibly efficient source of energy.

The majority of your fat intake will come from saturated fats.

healthy fats

Polyunsaturated Fats

Polyunsaturated fats can be beneficial for the overall health of the heart and cardiovascular system, decreasing harmful cholesterol and inflammation. Omega 3 and Omega 6 are both polyunsaturated fats that have a positive effect on the body.

Omega 3 can be sourced naturally in fatty fish such as salmon, tuna and sardines, in seafood such as mussels and scallops, in flaxseed (linseed) and chia seeds.

Source your Omega 6 from seeds, such as almonds, pumpkin seeds and sunflower seeds. Beware that too much Omega 6 can be harmful. The recommended intake is between 0.39oz and 0.6oz (11g and 17g) per day. 

Polyunsaturated fats are unstable compounds compared to saturated fats and monounsaturated fats. They are at risk of breaking up and becoming oxidized or altering when being cooked and digested. This is when polyunsaturated fats become dangerous to the body - leading to heart issues, damage to and fatty buildup on the arterial walls.

Avoid processed polyunsaturated fats, such as margarines and vegetable oils (with the exception of olive oil, avocado oil, and coconut oil). These are damaging, as the chemical makeup is likely to have been modified when the fat was processed. Never cook polyunsaturated fats, as heat can cause their composition to change.

Trans Fats

Unnatural trans fats are fats that are created by artificially altering unsaturated fats to increase shelf life. Adding the chemical hydrogen to the unsaturated fats does this. It stabilizes the usually vulnerable compound.

Trans fats increase bad cholesterol and lower good cholesterol, negatively affecting your cholesterol balance. They increase your risk of heart disease and cause inflammation in the cardiovascular system.

Seeing hydrogenated on food labels is a huge warning sign that trans fats are present within a product. Put it down and run the other way. Avoid processed foods in general, to limit your consumption of unnatural trans fats.

Trans fats are present in small amounts in some red meats and dairy products. These occur naturally during the animal’s digestion process. Because these are present in such small doses, the good fats present in red meats far outweighs the effects of the trans fats.

Here at KEETZ we’re going to keep the info flowing! Some scientific, and some just for fun. All of which will help you make better decisions because you’ll know what to do. It’s that KEETZ lyfe we want to live!


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