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. That’s because it’s a way of eating that consumes up to 80 percent of your total daily calories from fat. It is important from which foods you get fat.
Not all fats are created equal. Which fats are helpful when following a keto diet and which fats should be limited. It was introduced in the US health information media “everydayhealth”.
good fat
△ Avocados = Avocados are rich in monounsaturated fatty acids which are good for heart health. According to the Mayo Clinic in the United States, avocados are also high 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 carbohydrates, and 5 grams of fiber (one gram of net carbs).
△ Olive oil = Eating fats, such as monounsaturated fatty acids, not only gives you a feeling of fullness, but also keeps your cholesterol levels low. Olive oil, which is good for heart health, is used a lot in the Mediterranean diet, but it also fits well with the keto diet. It can be used in light stir-fries, suitable as a salad dressing, sprinkled over 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 benefits of avocado oil is that it has a high smoke point (about 270°C), so it can be used for high-temperature cooking. A tablespoon of avocado oil contains 124 kcal, 14 g of fat (of which 1.6 g of saturated fat) and 0 g of carbohydrates.
△ nuts and nut butters = Nuts and nut butters contain unsaturated fats, but they also contain carbohydrates, so you need to look closely at the ingredients 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 about 1.5 grams of fiber. In the case of almonds, approximately 164 kcal per 30 g contain 6 g of protein, 14.1 g of fat, 6.1 g of carbohydrates and approximately 3.5 g of fiber. When choosing nut butters, choose one that has no added sugar.
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, about 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 of carbohydrates net). One tablespoon of ground flaxseed contains 37 kcal, 1.3 g of protein, 3 g of fat, 2 g of carbohydrates and 1.9 g of fiber (0 net carbs).
△ blue fish = The American Heart Association recommends eating fish at least twice a week. In particular, emphasize fatty fish rich in heart-healthy omega-3 fatty acids, such as salmon, sardines, and mackerel. According to a 2020 meta-analysis published in the nutritional journal “Nutrients,” eating 20 grams of fish a day reduced the risk of heart disease and heart disease-related death by 4 percent. Approximately 85 grams of salmon contains 118 kcal, 19.9 grams of protein, 3.7 grams of fat and 0 grams of carbohydrates.
limit fats
△ 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 finding that those who ate about 40 grams of cheese per day had a 10% lower risk of heart disease and stroke. Of course, more research is needed on this, but since it’s high in saturated fat, it’s a good idea to limit your cheese intake.
△ cream = The cream you eat on your coffee is mostly saturated fat. Therefore, adding even a small amount is easy to overdo it. According to the USDA, 1 tablespoon of the thick, high-fat creamer contains 51 calories, 5 grams of fat (3.5 grams of saturated fat), and 0.5 grams of carbohydrates.
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 saturated fats that clog arteries. However, some argue that they’re different because they’re 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 carbohydrates.
△ 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 are saturated fat), and zero carbs.
△ milk = Full fat milk 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 packs 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 bones, so make sure you get these nutrients from low-carb foods.
△ red meat = Meat is popular in the low carb keto diet. But not all types of meat are created equal. 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. Choose lean meats like skinless chicken instead.
