Unraveling the Mysteries of Fats: A Comprehensive Guide to Keto-Friendly Fats

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By: Laura Dority, MS, RD, LD

Fats, often misunderstood and unfairly vilified, play a crucial role in our diet, especially for those embracing the ketogenic lifestyle. It's time to demystify the different types of fats, understand their sources, and appreciate the health benefits each type brings to the table.

Monounsaturated Fats

Sources: Olive oil, avocados, nuts (especially almonds), seeds (pumpkin, sesame)

Health Benefits: Monounsaturated fats are associated with heart health, as they can help lower bad LDL cholesterol levels while maintaining or increasing good HDL cholesterol. They are also rich in antioxidants, supporting overall well-being.

Smoke Point: Moderate (suitable for light sautéing and low to medium heat cooking)

Omega-9 Fatty Acids 

Sources: Olive oil, avocados, almonds.

Benefits: Omega-9s are monounsaturated fats associated with heart health. While they are not classified as essential (meaning the body can produce them), incorporating omega-9-rich foods into your diet can still have positive effects on cardiovascular health.

Saturated Fats

Sources: Butter, coconut oil, animal fats (beef, pork, lamb), cheese

Health Benefits: Contrary to popular belief, saturated fats are not the villains they were once considered to be. They provide a stable source of energy, aid in hormone production, and contribute to the structure of cell membranes. Additionally, they can increase levels of beneficial HDL cholesterol.

Smoke Point: High (good for cooking at higher temperatures)

Medium Chain Triglycerides (MCTs)

Sources: Coconut oil, palm kernel oil, MCT oil.

Health Benefits: MCTs are a unique type of fat that is rapidly absorbed and metabolized by the body, providing a quick source of energy. They are popular in the ketogenic community for their potential to enhance ketone production, aiding those following a low-carb diet.

Smoke Point: Varies (coconut oil has a higher smoke point than MCT oil).


Polyunsaturated Fats

Sources: Fatty fish (salmon, mackerel), flaxseeds, chia seeds, walnuts, sunflower seeds

Health Benefits: Rich in essential fatty acids, particularly omega-3 and omega-6, polyunsaturated fats are vital for brain function, cardiovascular health, and reducing inflammation. They are considered heart-healthy when consumed in balance with other fats.

Smoke Point: Varies, generally moderate (be cautious with high-temperature cooking)

Omega-3 Fatty Acids

Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts

Benefits: Omega-3s are renowned for their anti-inflammatory properties, supporting heart health, brain function, and joint health. They play a crucial role in reducing the risk of chronic diseases.

Omega-6 Fatty Acids

Sources: Sunflower seeds, safflower oil, corn oil, soybean oil

Balance is Key: While omega-6s are essential, the Western diet often contains an imbalance of omega-3 to omega-6 ratios, contributing to inflammation. Aim for a balanced intake of both for optimal health.


Tips for Adding Healthy Fats to Your Ketogenic Diet: 

1. Cooking with Healthy Oils

  • Use olive oil for salad dressings or light sauteing.

  • Cook with coconut oil for its high smoke point and unique flavor. 

  • Incorporate MCT oil into smoothies and other beverages for a quick energy boost. 


2. Include Fatty Fish in Your Diet

  • Enjoy salmon, mackerel, or sardines a few times a week for a rich source of omega-3s. 


3. Snack on Nuts and Seeds

  • Almonds, walnuts, and chia seeds make for convenient and nutritious snacks. 


4. Avocado Love

  • Add slices of avocado to salads, omelets, or enjoy it on its own as a satisfying snack. 

  • Please be sure to check out our recently released clinician handout, Great Ways to Eat Avocados, for more ideas on incorporating avocados into your ketogenic diet. 


5. Cheese, Please

  • Include moderate amounts of cheese for both flavor and fat content but be aware of serving sizes as cheese is also high in protein. Exceeding protein on your ketogenic diet may lead to poor ketosis and negatively impact outcomes. 

Understanding the nuances of fats is a fundamental aspect of a successful ketogenic journey. By embracing a variety of healthy fats in your diet, you not only support your nutritional needs and ketogenic ratio but also unlock a world of culinary possibilities. Remember, diversity and balance are key as you navigate the diverse landscape of fats on your ketogenic journey.  Be sure to check out our free Fat Bomb handout that includes some great and tasty fat bomb recipes and ideas.