When following a high-fat, very-low-carb keto diet, it’s important to remember that not all fats are created equal. Some sources of fat are better for you than others, and it’s critical that you fill your plate with the most wholesome options to successfully reach your health goals.
Here is a list of healthy fats for keto diet, which will help you choose the right healthy fats on keto dieting.
Avocados are not only an excellent source of heart-healthy fats but also provide a hefty dose of fibre and essential vitamins and minerals. Research suggests that avocados and their oil may support heart health, balanced blood sugar, and healthy ageing.
Olive oil is great for light sauteing, using in dressings, or drizzling over cooked meats or vegetables as a finishing oil. One tablespoon (tbsp) offers 119 calories and 13.5 g of fat, only 2 g of which are saturated fat. Olives are not only loaded with heart-healthy fats but also contain vitamin E and various plant compounds known to reduce inflammation and your risk of chronic conditions like heart disease, cancer, and osteoporosis.
Nuts And Nut Butter
Nuts offer unsaturated fats, but they also contain carbs, so look at labels to calculate exactly what you’re getting, says Whit mire. Same goes for nut butter. As an example, 1 tbsp of almond butter has 98 calories, 3 g of protein, 9 g of fat, 3 g of total carbs, and about 1.5 g of fibre.
Flax seeds are an excellent source of anti-inflammatory omega-3 fats, fibre, and health-promoting plant compounds. One-quarter cup (42 grams) of flax seeds provides 11 grams of fibre, 7 grams of protein, and 18 grams of fat, half of which from omega-3s. Research indicates that flax seeds and their oil may help prevent heart disease, cancer, diabetes, and degenerative brain diseases.
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Chia seeds are rich in healthy fats and fibre, making them a perfect candidate for a keto diet. These seeds also contain a variety of plant compounds, including Quentin and proliferate, that may reduce inflammation and prevent chronic conditions, such as cancer, heart disease, and diabetes. In just 1 tablespoon (15 grams) of chia seeds, you get 4 grams of fat, mostly omega-3s, as well as 4 grams of fibre, which is about 16% of the Daily Value (DV).
Hope this list will help you to choose right keto fats for you but alone eating right keto fat will not give you effective result from keto dieting, you will also need right keto diet plan and guidance to get satisfying results. If you don’t have a keto diet plan then you can get it from here.