The Ketogenic diet has attained popularity as one of the best diets today. It serves luscious food and keeps its users happy and satisfied. Keto diet consists of 65% fats and due to this fact, many newbie ketogenic dieters assumed that they are free to consume as much fatty foods as they want as long as there are no carbs.
All fats are not created equal, however, most fats used in restaurants, fast food chains, and processed foods outlets are unhealthy and detrimental to human health.
In the KETO diet, there are two fat sources that are healthy, the first are MUFAs or the monounsaturated fats and the second are PUFAs that are foods considered as polyunsaturated.
Monosaturated fats are healthy fats while PUFA foods boast of Omega-3 fatty acids that are essential to brain health and must become part and parcel of any healthy diet. To continue ketosis, use only fat sources that are natural and avoid all fats that are unhealthy.
Eat good fat on Keto?
The healthy fat sources are saturated fats, as the monounsaturated fats (MUFAs) and some polyunsaturated fats (PUFAs). The best way to deal with your keto diet is to consume food with low carbs high on fat.
Polyunsaturated fats, or PUFA, such as Omega-3 fatty acids are essential to cerebral health and are part of any healthy diet. However, when PUFAs are heated or oxidized, they form harmful toxic compounds such as free radicals, which have the tendency to increase body inflammation. It follows that you should never use PUFAs for cooking, for these fats should always be eaten cold and never if already rancid.
New Studies exposed the saturated fats myth
For decades, saturated fats were considered bad for your health, but new research suggests the complete opposite. Saturated fats may actually come with a host of benefits. These may include:
- Improved the ratio of the good to bad cholesterol (HDL to LDL)
- Provides healthier functioning of the immune system.
- Stronger and denser bones
- Enhanced hormone regulation
- Improved “good” cholesterol levels
So, you should consume only Keto best fats to maintain good health.
Sources of healthy saturated fats are:
- Butter from grass-feed source
- MCT or coco oil
- Eggs
- Fatty cuts of red meat as NY porterhouse. strip steak and t-bone
- Lard
- Palm oil
Sources of healthy monounsaturated fats (MUFAs) include:
- Avocado oil
- Bacon with no nitrates
- Chia seeds
- Fatty fish
- Extra virgin olive oil
- Macadamia nuts
Healthy polyunsaturated fats (PUFAs) include:
- Avocado and avocado oil;
- Fish (mackerel, salmon, trout and tuna)
- Nuts
- Sunflower seeds
Unhealthy Fats to Avoid While On Keto
- Processed trans fats
- Vegetable oils
- Trans fats
They are often used as an economical substitute for natural, shelf-stable saturated fats. Be wary of processed foods that often contain trans fats.
Vegetable oils contain large amounts of the omega-6 fatty acids, which when consumed imbalanced with sufficient omega-3s, can lead to poor health such as inflammation. Being oxidized easily, the release risky and damaging free radicals.
Avoid consuming these unhealthy fat sources:
Unhealthy fat sources come from oils such as canola. corn, grapeseed, margarine, peanut, soybean, sunflower, and vegetable shortening.
For your safety, use only fatty sources that are natural and follow the right ratio.
Conclusion
Understanding the difference between keto’s good fats and bad fats, you can opt for wise choices in planning out menus for the week.
Utilize only natural sources of fats and enjoy ketosis benefits minus all potential negative effects of unhealthy fats.