Fatty Foods For Keto: What To Eat And Avoid

The keto diet is a high-fat, low-carbohydrate eating plan. To stay in ketosis, people on the keto diet need to get 55%–60% of their daily calories from fat. This equates to around 122–133 grams of fat per day for someone consuming 2,000 calories.

Healthy fats for the keto diet include oily fish, olive oil, avocado oil, seeds, and nuts. Unsaturated fats, such as those found in avocados, olive oil, and nuts, are recommended over saturated fats, which can raise your LDL (bad) cholesterol.

It is important to limit saturated fats from sources such as red meat, butter, and dairy, as these are linked to heart disease. Processed meats, such as bacon, sausages, and ham, may also be unhealthy in large quantities due to their high levels of saturated fat and potential carcinogens.

In addition to healthy fats, those on the keto diet should also focus on consuming enough protein. Lean protein sources, such as chicken and turkey, are preferable to fatty meats like beef, lamb, and pork.

Avocados and avocado oil

Avocados are a staple food for those on the keto diet. They are rich in healthy monounsaturated fats and are high in fibre, potassium, magnesium, vitamin C, vitamin E, vitamin K, and folate. Avocados can help you feel full for longer and prevent constipation. They are incredibly versatile and can be used in a variety of recipes, from homemade guacamole to chocolate mousse, keto-friendly salads, smoothies, or breakfast plates.

Avocado oil is also a great option for those on the keto diet. It is rich in anti-inflammatory monounsaturated fatty acids (MUFAs) and has a high smoke point, making it ideal for stir-frying and searing. Avocado oil has a smoke point of 520 degrees Fahrenheit, so you can sauté, bake, or broil without worry. It is also a good choice for salad dressings, dips, and sauces.

Nuts and seeds

• Pecans are tree nuts with the least amount of carbs out of all nuts, with only one ounce containing just one gram of net carbs. They are loaded with important nutrients like thiamine, magnesium, phosphorus, and zinc. Pecans are also a high-fat, keto-friendly nut that may help reduce levels of insulin, a hormone that can cause your body to store fat.
• Brazil Nuts are large, low-carb nuts that are loaded with important nutrients like selenium, which is essential for critical bodily functions, including metabolism, reproduction, and thyroid function. Just one Brazil nut provides more than 100% of the recommended daily value of selenium. However, due to their exceptionally high selenium content, it is recommended to limit your intake to one to three Brazil nuts a day.
• Macadamia Nuts are tree nuts native to Australia and are very high in fat, making them perfect for the keto diet. They contain B vitamins, magnesium, iron, copper, and manganese. Studies have also shown that eating macadamia nuts can lower total cholesterol and "bad" cholesterol.
• Walnuts are not only low in carbs but also loaded with nutrients, including B vitamins, iron, magnesium, zinc, antioxidants, and fibre. Eating walnuts regularly has been linked to improved heart health, reduced risk of cancer and type 2 diabetes, and even increased life expectancy.
• Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. They are rich in heart-healthy fats, fibre, vitamin E, manganese, and vitamin K. Hazelnuts are also an excellent source of vitamin E, which has been linked to a reduced risk of heart disease.
• Pine Nuts, sourced from the cones of pine trees, have a distinctive flavour and buttery texture due to their high oil content. They are packed with vitamins E and K, magnesium, zinc, copper, and phosphorus. Pine nuts contain pinolenic acid, which has been found to decrease hunger by regulating hormones that affect appetite.
• Almonds are low-carb nuts that pack a powerful nutritional punch. They contain vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese. Almonds have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and Alzheimer's. Almonds are also a good source of protein, delivering 6 grams per serving.

When following a keto diet, it is important to pay attention to serving sizes, as nuts and seeds are easy to overindulge in. A one-ounce serving of nuts is approximately a small handful, but using a kitchen scale to weigh them is recommended.

Oily fish

Salmon

Salmon is a popular fatty fish that fits well within the keto diet. A 6-ounce serving of salmon contains approximately 22 grams of fat, 34 grams of protein, and 354 calories. King salmon has the highest fat content and the most omega-3 fatty acids among the different types of salmon. Fresh salmon has a higher omega-3 content than canned salmon, but canned salmon still offers significant amounts of these beneficial fats. When following a keto diet, it is common to choose fattier cuts of salmon and consume more than the recommended serving size.

Sardines

Sardines are another fatty fish option for keto dieters. The average 3.75-ounce can of sardines contains 11 grams of fat and 23 grams of protein. Those looking for a higher fat content can opt for sardines canned in olive oil, while sardines canned in water are better for optimising omega-3 and omega-6 balance. Sardines are a convenient snack straight out of the can, or they can be sautéed with low-carb vegetables like spinach.

Anchovies

Anchovies are an oily fish with a decent fat content. A 2-ounce can provides 4.4 grams of fat and 13 grams of protein. While they may be more commonly known as a pizza topping, anchovies are a favourite snack for many keto dieters, who enjoy eating them straight from the can.

Mackerel

Mackerel is a fatty fish with omega-3 fatty acid levels comparable to salmon. A 9-ounce fillet contains 16 grams of fat and 17 grams of protein. Atlantic mackerel is a wiser choice than King or Spanish mackerel due to its lower mercury levels. Canned wild mackerel is also a good option if fresh fish is not available.

Health Benefits of Oily Fish on Keto

Grass-fed meat and bone broths

Grass-Fed Meat

Grass-fed meat, such as beef and lamb, is an excellent source of healthy fats and beneficial nutrients. Here are some reasons to choose grass-fed meat:

• Higher Levels of Nutrients: Grass-fed meat contains higher levels of key nutrients, including vitamins A, E, and minerals like calcium and magnesium. Grass-fed meat is also a rich source of vitamin E, which helps it withstand high-temperature cooking and supports immune function.
• Improved Fat Quality: Grass-fed meat contains a beneficial fat called conjugated linoleic acid (CLA), which has anti-inflammatory properties and is linked to improved immunity. CLA is associated with a reduced risk of heart disease, diabetes, and even cancer.
• Ethical and Environmental Benefits: Grass-fed meat comes from ethically raised animals that are allowed to roam and graze freely. This method of farming is more sustainable and has a lower carbon footprint than factory farming.
• Healthier Alternative: Grass-fed meat is leaner and healthier than grain-fed meat. Toxins consumed by grain-fed animals can accumulate in their fat, which you consume when eating the meat.

Bone Broth

Bone broth is another excellent addition to the keto diet. Here's why:

• Electrolytes: Bone broth contains electrolytes like potassium, magnesium, sodium, and calcium, which are important on the keto diet due to the reduced intake of starchy vegetables and fruits. Consuming bone broth can help mitigate the "keto flu."
• Rich in Collagen: The process of making bone broth releases collagen from the bones, joints, and ligaments, providing a natural and bioavailable form of this nutrient. Chicken and turkey bone broth contain type II collagen for joint health, while beef bone broth contains type I collagen for skin health.
• Low-Carb and Moderate Protein: Bone broth typically contains between 0-2 grams of carbs per serving and has a moderate amount of protein (about 10 grams per serving). This balance helps you stay in ketosis while providing enough protein for satiety.
• Sleep Aid: The reduction in carbs on the keto diet can disrupt sleep for some people. Bone broth is rich in glycine, an amino acid that has been shown to improve sleep quality.

In summary, grass-fed meat and bone broths are nutrient-dense, healthy options for the keto diet. They provide essential fats, proteins, and electrolytes while offering additional health benefits. When choosing grass-fed meat, look for trusted sources or local farmers to ensure the highest quality and ethical standards.

Coconut and coconut oil

Coconut oil is perfectly keto-friendly as it is pure fat and contains no carbohydrates. It is also a very versatile ingredient, with coconut milk, coconut cream, coconut butter, and shredded coconut all being used in keto-friendly recipes. However, it is a very calorie-rich food, packing 120 calories per tablespoon, so it should be consumed in moderation, especially if weight loss is your goal.

When buying coconut oil, you will come across two primary varieties: refined and unrefined. Refined coconut oil has been deodorized and colour-bleached, and often contains sodium hydroxide to lengthen its shelf life. It has a higher smoke point than unrefined coconut oil, making it better for cooking at high temperatures. Unrefined coconut oil, on the other hand, has a stronger flavour.

Frequently asked questions