{"id":3156,"date":"2022-02-08T15:48:24","date_gmt":"2022-02-08T15:48:24","guid":{"rendered":"https:\/\/www.go-keto.com\/?page_id=3156"},"modified":"2025-02-22T14:14:35","modified_gmt":"2025-02-22T14:14:35","slug":"fat-facts-the-best-sources-of-fat-for-keto","status":"publish","type":"post","link":"https:\/\/www.go-keto.com\/en\/academy\/fat-facts-the-best-sources-of-fat-for-keto\/","title":{"rendered":"Fat Facts: the Best Sources of Fat for Keto"},"content":{"rendered":"

Fat is of prime importance in the keto diet. By minimizing your carb intake and getting about 70% of your calories from fat, you train your body to turn the fat into ketones. Instead of carbs, these ketones become your primary source of energy – you\u2019re in ketosis. There are lots of fats to choose from. The best types support your health and will actually promote ketosis. So which fats are best for keto?<\/strong><\/p>\n

Essentially, there are three sorts of consumable fat or fatty acids. The classification is based on the molecule structure of the fatty acid in question.<\/p>\n

Types of Fat<\/strong><\/h2>\n
    \n
  1. Saturated fat<\/li>\n
  2. Monounsaturated fat<\/li>\n
  3. Polyunsaturated fat<\/li>\n<\/ol>\n

    Each of these types can be great for your keto diet. Keep in mind that food always contains more than one type of fat. Red meat, for instance, contains both saturated and monounsaturated fatty acids and even some polyunsaturated fat.<\/p>\n

    The Best Saturated Fat Sources for Keto<\/strong><\/h2>\n

    \"<\/p>\n

    1. MCT Oil<\/strong><\/a><\/span><\/h4>\n

    This is the best fat for ketone production. Instead of being first transported through the blood stream, MCT\u2019s (Medium Chain Triglycerides) go straight to your liver to be converted into ketones. That\u2019s why they supply your body with ketone energy faster than any other sort of fat. MCT\u2019s are essential to the keto lifestyle.<\/p>\n

    MCT Oil can be produced from either palm kernel oil or coconut oil, but since palm agriculture is far from sustainable, MCT oil from coconut is usually preferred.<\/p>\n

    Use:<\/strong> on its own for an energy boost, for bulletproof coffee, in drinks, shakes and with salad
    \nUnsuitable for:<\/strong> use at high temperatures; cooking; frying etc.<\/p>\n

    2. Ghee<\/strong><\/a><\/span><\/h4>\n

    Ghee is purified butter that behaves much like coconut oil and tastes like butter; just a bit nuttier. Although it\u2019s technically dairy-based, it is clarified to the extent that it\u2019s considered lactose free. Its greatest advantage over butter is that it can be used at very high temperatures without going black or bitter.<\/p>\n

    Use:<\/strong> very suitable for (stir)frying and even deep frying, Asian and Indian cooking, baking, \u2018buttering\u2019 (keto) bread
    \nUnsuitable for:<\/strong> salad dressings etc.<\/p>\n

    3. Coconut Oil<\/strong><\/span><\/h4>\n

    Coconut oil naturally contains MCT\u2019s and it\u2019s from coconut oil that the best type of MCT Oil is produced. It is solid at room temperature. It doesn\u2019t necessarily have a coconut flavour, since it\u2019s also available in refined, odourless varieties. Extra Virgin is the best quality.<\/p>\n

    Use:<\/strong> very suitable for (stir)frying at high temperatures, Asian and Indian cooking, baking
    \nUnsuitable for:<\/strong> cold dishes, salad dressings, mayonnaise etc.<\/p>\n

    Foods Rich in Saturated Fat: use in moderation<\/strong><\/h2>\n

    \"<\/p>\n

    The following foods are rich sources of saturated fat. While saturated fat is not incompatible with the keto lifestyle, it is recommended to use saturated fat with moderation and make sure you get lots of mono- and polyunsaturated fat as well. Here\u2019s what you need to keep in mind.<\/p>\n

    Full fat dairy: butter, cream and cheese<\/strong><\/h4>\n

    These are generally considered keto-friendly, but always make sure that they\u2019re full fat and low in carbs \u2013 some cheeses, for instance, can be real carb bombs. This group of foods, especially cheese and yoghurt, may also contain large amounts of protein, e.g. casein, which you may want to limit, since your body will turn them into carbs if there is a surplus.<\/p>\n

    Meat: beef, lamb and pork<\/strong><\/h4>\n

    Unless your lifestyle is vegan or vegetarian, most meat, including its fat, has its place in your keto lifestyle, provided that you use it moderately. Too much red meat is not considered healthy; it\u2019s high in saturated fat and too much protein may spike blood sugar levels.<\/p>\n

    Avoid so-called \u2018dirty keto\u2019 and opt for fresh, unprocessed and preferably organic meat. Ready-made, processed meat product such as burgers and sausages often contain added carbs. Moreover, these products usually also contain lots of preservatives, colorants and other artificial additives, making them a poor choice for healthy eating.<\/p>\n

    The Best Monounsaturated Fat Sources for Keto<\/strong><\/h2>\n

    Monounsaturated fats are the types of fat that have long been considered healthy and are staple food in the Mediterranean diet. Ketonians thrive on them as well.<\/p>\n

    Avocado and Avocado Oil<\/strong><\/h4>\n

    Because of its great taste and texture as well as its wonderful fat-carb ratio and nutritional values, avocado is well-established as keto\u2019s favourite veggie \u2013 although technically, it\u2019s fruit. A very special type of fruit, because unlike the majority of fruit, avocado contains a large amount of oil consisting largely of monounsaturated fat. Heating will ruin the subtle taste of avocado and worse, cause the oil to oxidize which renders it unhealthy.<\/p>\n

    Use:<\/strong> avocado and avocado oil need to be used cold: in salads, mayonnaise and salsa\u2019s \u2013 guacamole, yeay!
    \nUnsuitable for:<\/strong> heating, frying, baking<\/p>\n

    Extra Virgin Olive Oil<\/strong><\/h4>\n

    Appreciated throughout the ages for its wonderful taste and versatility, olive oil is at the core of Mediterranean cuisine. It\u2019s generally considered one of the healthiest fats for cooking. It comes in many flavours, depending on where and how it is produced, so it pays to find out which type you like best for what dish.<\/p>\n

    The unrefined, cold-pressed variety known as extra virgin olive oil has the strongest taste when used cold but can be heated up to ca. 210 \u00b0C, the so-called smoke-point. At higher temperatures the taste deteriorates and the risk of oxidation sets in.<\/p>\n

    So while extra virgin olive oil is eligible for most cooking and light frying, it\u2019s better to use a refined olive oil for deep frying, stir-frying and searing.<\/p>\n

    Use:<\/strong> as dressing for salad and vegetables and any food eaten cold, sauces and mayonnaise, cooking under ca. 210 \u00b0C
    \nUnsuitable for:<\/strong> deep frying, stir-frying and searing (for these, better use refined olive oil)<\/p>\n

    Nuts and Nut Oil<\/strong><\/h4>\n

    Most nuts are quite rich in monounsaturated fats and many of them, as well as the oil extracted from them, are suitable for keto. There\u2019s one notable exception: cashews, which are high in carbs.<\/p>\n

    These nuts and nut oils best suited to the keto lifestyle:<\/strong><\/p>\n

      \n
    1. Macadamia and Macadamia Nut Oil<\/li>\n
    2. Pecans<\/li>\n
    3. Almonds and Almond Oil<\/li>\n
    4. Walnuts and Walnut Oil<\/li>\n
    5. Brazil Nuts<\/li>\n<\/ol>\n

      Use:<\/strong> snacks, cooking (nuts), over salad and vegetables and any food eaten cold (nut oil)
      \nUnsuitable for:<\/strong> heating (nut oil)<\/p>\n

      <\/div>\n