Fat is the most important thing in the ‘low-carb, high-fat’ diet, which is gaining a lot of popularity as an effective diet method, the keto diet. This is because it is a way of eating that consumes up to 80% of total daily calories from fat. It is important which foods you get fat from.
Not all fats are the same. What fats are helpful when on a keto diet and what fats should be limited. It was introduced in the US health information media ‘everydayhealth’.
good fat
△ Avocado = Avocados are rich in monounsaturated fatty acids that are good for heart health. According to the Mayo Clinic in the United States, avocados are also rich in fiber, which is good for digestive health. According to USDA data, half an avocado contains 114 calories, 1.3 grams of protein, 10.5 grams of fat, 6 grams of total carbs, and 5 grams of fiber (one gram net carbs).
△ Olive Oil = Eating fat, such as monounsaturated fatty acids, not only gives a feeling of fullness, but also keeps cholesterol levels low. Olive oil, which is good for heart health, is used a lot on the Mediterranean diet, but it also fits well on the keto diet. It can be used in light stir-fries, suitable as a salad dressing, sprinkled on meat or used as a finishing oil for vegetables. According to the USDA, 1 tablespoon of olive oil contains 119 calories and 13.5 grams of fat. Of these, only 2 grams are saturated fat.
△ Avocado Oil = Like olive oil, avocado oil is rich in monounsaturated fatty acids, which have anti-inflammatory properties. One of the biggest advantages of avocado oil is that it has a high smoke point (regarding 270°C), so it can be used for high-heat cooking. One tablespoon of avocado oil contains 124 kcal, 14 g of fat (of which 1.6 g is saturated fat) and 0 g of carbohydrates.
△ nuts and nut butters = Nuts and butter made from nuts contain unsaturated fats, but they also contain carbohydrates, so you need to look closely at the ingredient label. For example, according to USDA data, 1 tablespoon of almond butter contains 98 calories, 3.4 grams of protein, 8.9 grams of fat, 3 grams of total carbohydrates, and regarding 1.5 grams of fiber. In the case of almonds, regarding 164 kcal per 30 g contains 6 g of protein, 14.1 g of fat, 6.1 g of carbohydrates and regarding 3.5 g of fiber. When choosing butter made from nuts, choose one that has no added sugars.
Chia seeds, flax seeds = Chia seeds and flax seeds contain omega-3 fatty acids. Nutrition experts explain that eating more of these fats will improve your omega-3 to omega-6 ratio. According to USDA data, regarding 30 grams of chia seeds contain 138 kcal, 4.7 grams of protein, 8.7 grams of fat, 11.9 grams of carbohydrates and 9.8 grams of fiber (only 2.1 net carbs). One tablespoon of ground flaxseed contains 37 kcal, 1.3 g of protein, 3 g of fat, 2 g of carbs and 1.9 g of fiber (0 net carbs).
△ oily fish = The American Heart Association recommends eating fish at least twice a week. In particular, emphasize oily fish rich in heart-healthy omega-3 fatty acids, such as salmon, sardines, and mackerel. According to a 2020 meta-analysis published in the nutrition journal ‘Nutrients’, eating 20 grams of fish per day lowered the risk of heart disease and heart disease-related death by 4%. About 85 grams of salmon contains 118 kcal, 19.9 grams of protein, 3.7 grams of fat and 0 grams of carbohydrates.
fats to limit
△ cheese = Cheese on the keto diet is controversial. Nutritional content varies by type, but overall, cheese is high in saturated fat. However, according to some studies, it also has health benefits. There is also an analysis result that those who ate regarding 40 grams of cheese a day had a 10% lower risk of heart disease and stroke. Of course, more research is needed on this, but given that it’s high in saturated fat, it’s a good idea to limit your cheese intake.
△ Cream = The heavy cream you eat on coffee is mostly saturated fat. Therefore, adding even a small amount is easy to overdo. According to the USDA, 1 tablespoon of thick, high-fat cream contains 51 calories, 5 grams of fat (3.5 grams of saturated fat) and 0.5 grams of carbohydrates.
The coconut oil = Coconut oil is known for its health benefits, so you might think you can eat as much as you want while on a keto diet, but that’s not necessarily true. Coconut oil is high in artery-clogging saturated fat. However, some argue that they are different because they are composed of medium-chain triglycerides, fatty acids that are metabolized more quickly by the body and are less likely to be stored as fat in the body. Eat healthy unsaturated fats first, and consume moderate amounts of saturated fats such as coconut oil. One tablespoon of coconut oil contains 104 kcal, 11.5 g of fat (9.6 g of which is saturated fat), and 0 g of carbs.
△ Butter = Butter is high in saturated fat and cholesterol, which can increase your risk of heart disease. So it’s okay to eat butter once in a while, but not often. One tablespoon of butter contains 102 calories, 11.5 grams of fat (7.3 grams is saturated fat), and zero carbohydrates.
△ milk = Whole milk that has not had the fat removed contains a significant amount of fat. According to the USDA, one cup of milk contains 8 grams of fat. In addition to fat, it also contains a lot of net carbs at 11.7 grams. A spoonful of scrambled eggs won’t hurt your goal, but drinking half a cup or a full cup is a different story. Milk also contains calcium, vitamin D and other minerals that are good for your bones, so make sure you get these nutrients from foods low in carbohydrates.
△ red meat = Meat is popular on the low-carbohydrate keto diet. But not all types of meat are the same. The American Heart Association recommends limiting your intake of fatty meats such as beef, lamb and pork. This is because it is high in saturated fat. Instead, choose lean meats such as skinless chicken.
