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 the total daily calories from fat. It matters what foods you get fat from.
Not all fats are the same. Which fats are useful on a keto diet and which fats should be restricted. It was presented in the US health information media ‘everyday health’.
good fat
△ Avocado = 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 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 often used in the Mediterranean diet, but it also goes well with the keto diet. It can be used in a light stir-fry, suitable as a salad dressing, sprinkled on meat or used as a fattening 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 (around 270°C), so it can be used for high heat cooking. One tablespoon of avocado oil contains 124 kcal, 14 g fat (of which 1.6 g is saturated fat) and 0 g carbohydrates.
△ nuts and nut butters = Nuts and nut butters contain unsaturated fats, but they also contain carbohydrates, so you need to look carefully 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 contains 6 g of protein, 14.1 g of fat, 6.1 g of carbohydrates and approximately 3.5 g of fibre. When choosing a 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, 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 net carbs). One tablespoon of ground flaxseed contains 37 kcal, 1.3 g protein, 3 g fat, 2 g carbs and 1.9 g 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 nutritional journal Nutrients, eating 20 grams of fish per day reduced the risk of heart disease and heart disease-related death by 4%. Approximately 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 in general, cheese is high in saturated fat. However, according to some studies, it also has health benefits. Analysis also shows that those who eat around 40 grams of cheese a day have a 10% lower risk of heart disease and stroke. Of course, this needs more research, but given that it is 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 saturated fat which clogs the artery. However, some argue that they are different because they contain medium chain triglycerides, fatty acids that are metabolized more quickly by the body and are less likely to be stored as body fat. Eat healthy unsaturated fats first, and moderate amounts of saturated fats such as coconut oil. One tablespoon of coconut oil contains 104 kcal, 11.5 g fat (9.6 g saturated fat), and 0 g 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 from time to time, 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 been skimmed contains a significant amount of fat. According to the USDA, one cup of milk contains 8 grams of fat. As well as fat, it is also high in net carbohydrates 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 that are low in carbohydrates.
△ red meat = Meat is popular on the low carb 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.
