Keto Diet: What Fats Are Best?

The keto diet is a high-fat, low-carb diet that has been associated with weight loss and improved health. While on the keto diet, 55% to 70% of your daily calories should come from fat. However, not all fats are created equal. It is important to choose healthy fats such as avocados, nuts, olive oil, and fatty fish like salmon and tuna. These foods are rich in unsaturated fats, which have been linked to improved health outcomes. On the other hand, it is best to limit saturated fats and artificial trans fats, which can increase the risk of heart disease and other negative health outcomes. When following a keto diet, it is crucial to monitor your fat intake and ensure a balance of healthy fats to achieve optimal results.

Monounsaturated fats, like olive oil and avocados, are linked to lower blood pressure and healthier blood sugar levels

Monounsaturated fats, such as those found in olive oil and avocados, are considered "good" or "healthy" fats. They are liquid at room temperature and can have a positive impact on health when consumed in moderation.

Monounsaturated fats are associated with a reduced risk of heart disease. They can help lower levels of "bad" cholesterol (low-density lipoprotein or LDL) and increase levels of "good" cholesterol (high-density lipoprotein-C or HDL-C). For instance, avocado oil has been linked to decreasing LDL cholesterol and increasing HDL cholesterol. Similarly, olive oil is known to have a high number of monounsaturated fatty acids (MUFAs) and has been associated with a lower risk of developing heart disease.

Monounsaturated fats may also help with weight loss. Replacing saturated fats with monounsaturated fats can reduce body fat, especially abdominal fat. Additionally, these fats can improve insulin sensitivity and reduce inflammation in the body, which can lower the risk of chronic metabolic diseases like metabolic dysfunction-associated steatotic liver disease (MASLD).

Furthermore, monounsaturated fats can help regulate blood sugar levels. A 2023 study showed that avocado intake was associated with better blood sugar regulation in people with diabetes. Olive oil, too, has been linked to healthier blood sugar levels.

In summary, monounsaturated fats found in olive oil and avocados offer a range of health benefits, including lower blood pressure, healthier blood sugar levels, reduced inflammation, and improved insulin sensitivity. They can also aid in weight loss and the reduction of "bad" cholesterol, contributing to a healthier heart and overall well-being.

Polyunsaturated fats, like omega-3s and omega-6s, are essential fatty acids and should be consumed in a ratio of 4:1 or less

Polyunsaturated fats, such as omega-3 and omega-6 fatty acids, are essential fats that the human body cannot produce and must be obtained from one's diet. Omega-3 fatty acids are polyunsaturated fats with anti-inflammatory properties, which are found in oily fish, flax seeds, chia seeds, walnuts, and certain types of nuts. Omega-6 fatty acids, on the other hand, are pro-inflammatory and are abundant in Western diets, mainly from refined vegetable oils and foods cooked in these oils. While omega-6 fats provide the body with energy, most people do not consume enough omega-3s, which are crucial for heart, brain, and metabolic health.

The ideal ratio of omega-6 to omega-3 fatty acids in one's diet is debated, but it generally falls between 1:1 and 4:1. However, people following a typical Western diet may consume a ratio of up to 17:1. This imbalance may contribute to inflammation and chronic diseases such as rheumatoid arthritis, diabetes, atherosclerosis, and heart failure.

To improve your omega-6 to omega-3 ratio, it is recommended to consume more omega-3 sources like fatty fish (salmon, mackerel, sardines, etc.), grass-fed meat, and plant sources like flax seeds and chia seeds. Additionally, you should limit your consumption of omega-6-rich oils and processed foods that contain them, such as soybean oil, sunflower oil, corn oil, and mayonnaise.

By consuming a balanced ratio of omega-6 to omega-3 fatty acids, you can help reduce inflammation and potentially lower your risk of chronic diseases.

Saturated fats, found in meat, lard, egg yolks, coconut oil, butter, and palm oil, have been linked to lower rates of heart disease

Saturated fats, which are solid at room temperature, are found in meat, lard, egg yolks, coconut oil, butter, and palm oil. They have been linked to higher levels of LDL cholesterol in the blood, which increases the risk of heart disease and stroke. However, there is conflicting information about the impact of saturated fats on health.

A 2018 study showed that coconut oil, a source of saturated fat, increased high-density lipoprotein (HDL) or "good" cholesterol compared to olive oil and butter. This type of cholesterol can protect against heart disease. Despite this, the American Heart Association recommends limiting saturated fats and replacing them with healthier options to lower the risk of heart disease. They suggest that no more than 120 out of 2000 calories per day should come from saturated fat, which is about 13 grams.

In addition to coconut oil, other sources of saturated fat include animal-based foods like beef, pork, poultry, full-fat dairy products, and eggs, as well as tropical fats like palm and palm kernel oil. The consumption of meat and egg yolk has been associated with increased cardiovascular risk, particularly in people with impaired renal function or the elderly.

On the other hand, unsaturated fat has been found to have a positive impact on health. A 2016 study showed that consuming higher amounts of unsaturated fat was associated with a lower risk of mortality.

While there is ongoing debate about the health effects of different types of fat, it is clear that not all fats are equal. When following a keto diet, it is important to choose healthy fats from nutrient-dense, whole foods and avoid those that come from ultra-processed oils, meats, and fried foods.

Trans fats are vegetable oils that have been engineered to be more shelf-stable and are linked to heart disease, Alzheimer's, and cancer

Trans fats are a type of unsaturated fat that has been chemically altered to make them more solid. They are created by adding hydrogen to liquid vegetable oils—a process known as hydrogenation. This makes the oils more shelf-stable and suitable for deep-frying, as they can be used many times in commercial fryers. However, trans fats have been linked to several serious health issues.

The Health Risks of Consuming Trans Fats

Consuming trans fats has been shown to increase the risk of heart disease, stroke, and type 2 diabetes. They do this by raising levels of low-density lipoprotein (LDL), or "bad" cholesterol, while lowering high-density lipoprotein (HDL), or "good" cholesterol. This imbalance can lead to a build-up of plaque in the arteries, increasing the risk of cardiovascular events such as heart attacks and strokes.

In addition to cardiovascular risks, trans fats have also been linked to an increased risk of dementia, including Alzheimer's disease. A 2019 study found that people aged 60 and older with higher blood levels of elaidic acid, the most common type of trans fat, were more likely to develop dementia and Alzheimer's disease specifically.

Trans Fats in the Keto Diet

The ketogenic, or keto, diet is a high-fat, low-carbohydrate diet. While it includes a variety of healthy fats, such as olive oil, avocado oil, nuts, and seeds, it is important to avoid artificial trans fats. These are often found in highly refined oils and commercially prepared processed foods like cakes, cookies, biscuits, and crackers.

To stay within the guidelines of a keto diet and maintain good health, it is best to avoid artificial trans fats and choose natural, unhydrogenated vegetable oils such as olive oil and avocado oil. These oils provide essential fatty acids and have been linked to improved heart health and reduced inflammation in the body.

Unsaturated fats have a positive impact on health and are found in avocados, nuts, seeds, and oily fish

When it comes to health, not all fats are equal. Unsaturated fats, which are liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol levels, reduce inflammation, stabilize heart rhythms, and play several other beneficial roles.

Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds. They are also found in avocados, oily fish, and other foods. Avocados, for example, are an excellent source of heart-healthy fats and provide a good dose of fibre and essential vitamins and minerals. Nuts are another great source of unsaturated fats, offering a variety of nutrient compositions, including plant-based protein and fibre.

There are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated fats can be found in avocados, nuts, seeds, olives, and olive oils. Polyunsaturated fats, on the other hand, can be found in sunflower, corn, soybean, and flaxseed oils, as well as in fish, walnuts, and flax seeds.

The health benefits of unsaturated fats are well-established. They help lower a person's levels of LDL (bad) cholesterol, reduce inflammation, and build stronger cell membranes in the body. They may also help reduce the risk of rheumatoid arthritis, according to a 2014 study. Additionally, unsaturated fats can help boost good cholesterol in the blood, which can lower the risk of heart disease or stroke. They also work to maintain the body's cells and brain health, and certain fats even fight inflammation.

In conclusion, unsaturated fats, found in avocados, nuts, seeds, oily fish, and other sources, have a positive impact on health. They help improve cholesterol levels, reduce inflammation, and lower the risk of heart disease.

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