Once it was taught to us that low-carb and high-fat diet is something harmful. But, with continuous research, it is now proven that they are helpful. Helpful is just a simple term. The reality is that they are bringing a whole lot of health benefits to the humans. For instance, they are helping patients with epilepsy and heart disease. Even, they are friendly to patients with high blood pressure and type 2 diabetes. I can hear you saying everything is fine. But, what foods to eat when I am on a high-fat and low-carb diet like Keto?
Are all fats unhealthy?
When we hear the term high fat, we feel that it is unhealthy. But, keto diet is different. You will consume foods with high-fat content. At the same time, you will take carbs in lesser quantity. It means that your body will start to take energy from the fat already stored. The reason is that it does not get carbs to take energy from. Further, all fatty foods are not unhealthy. There are healthy fatty foods. When you are on Ketosis diet, you should take those foods. Also, they should be taken in the right quantities. Only then, you will get the complete benefits from keto.
Experts are of the opinion that healthy fats are the cornerstone of the keto diet. You should satisfy the energy needs of your body by supplying fat. You should get around 60-70% of the calories through fats. When it comes to deciding on the health of the fats, the source really matters. Higher fat content is one of the best aspects of the ketosis diet. The good thing about fat is that it is satiating. Further, as you know, it tastes great as well. The one thing you will have to ensure is that you take the right fats. As you know, you can get healthy fats from healthy oils. Here is a table to show the fat and other contents in different oils. You will also know the values of other healthy fats here:
|Food with serving size of 1 tablespoon||Calories||Protein (in grams)||Fat (in grams)||Carbs (in grams)||Fiber (in grams)|
You should make sure that you get your omega fatty acids from the foods. To support your overall health, you should take a balance of omega 3 and omega 6. It is true that omega 6 is healthy. But, too much of it can cause inflammation. So, you should be careful about intake of foods with high omega-6 content. Some of the foods falling under this category are sunflower oil, corn oil, plant oils, and peanuts. When it comes to omega-3, you should focus on the ones that come from fish. As you know, fish like mackerel, tuna, salmon, and trout are the best sources. Also, you should be cautious about taking seed and nuts. The reason is that they contain some carbs as well. For instance, nuts like almonds, pistachios, and cashews are rich in carbs.
Four categories of fats permitted in keto diet:
You should know that four categories of fats are permitted in the ketogenic diet. They are saturated fats, MUFAs, PUFAs and trans fats. Here, trans fats are naturally occurring fats.
Healthy saturated fats on Keto: We have been taught that saturated fats are harmful. We think that they are not friendly to the heart. But, recent studies have proven it to be wrong. It has been found that they are beneficial to the human health in many ways. Also, there is a type of saturated fat called Medium-Chain Triglycerides. The human body can easily digest it. It is present in coconut oil and in small quantities in palm oil and butter. When you consume them, they will directly pass to the liver. So, they are instantly converted into energy. They are the best choice for athletic performance and for those looking for fat loss.
Healthy MUFAs: Expanded as Monounsaturated Fatty Acids, these fats are known healthy. They are known to bring better insulin resistance and for good cholesterol. They will also help with lowering BP and reducing belly fat. Extra virgin olive oil is an excellent example for healthy MUFA. Avocados and avocado oil are also MUFAs.
Healthy PUFAs: PUFAs are Poly Unsaturated Fatty Acids. When heated, PUFAs can turn out to be unhealthy for consumption. So, most foods under this category should be consumed raw. But, they are highly healthy. Omega 3 and Omega 6 fatty acids are PUFAs. But, as mentioned earlier, they should be consumed in the right quantities. Experts suggest that 1:1 ratio is best. It means that they should be consumed in equal quantities. Examples of PUFAs include nuts oil, sesame oil, walnuts, flaxseed and flaxseed oil.
Natural Trans Fats: As you know, trans fat is not at all healthy for humans. But, there is a kind of trans fat that is naturally found in some foods. The foods include dairy fats and grass-fed meats. They will help by bringing down the risk of heart disease. Also, they can provide possible protection against the risk of cancer. They will also bring down the risk of obesity and diabetes.
Fats form the major portion of the ketogenic diet. So, you should be highly careful about making the right choice of foods. In fact, nearly 60-70% of your keto diet will have fats. Making the right choice of oil and nuts will help you get the recommended fats. Of course, you have a complete liberty with respect to fatty foods in keto. But, you should never go overboard. The right fatty foods with the rightly planned diet will help you.