Quite the debate has stirred about whether or not the keto diet is good for us since it gained tons of traction on social media over the past year. It's a low-carb diet that promotes the intake of healthy fats, and states that up to 80 percent of your total daily calories should be made up of them. The keto diet has its pros and cons: some have greatly benefitted from trying it, but there are people who should avoid keto as well.
If you've decided to try keto, it's important to remember that just because it's a high-fat diet, that doesn't mean we should be consuming large amounts of unhealthy fats. Luckily, there are plenty of options for heathy fats while on the keto diet.
An avocado is one of those fats that keeps on giving. It's great as a snack, side, spread, or in a dressing. This fruit is loaded with fiber, vitamins, and minerals. Avocados are also naturally free of cholesterol and sodium, which make them an excellent fat source when on keto.
Ghee (Clarified Butter)
Ghee has been a part of ayurveda for thousands of years. When made from an organic, grass-fed source, it's a great alternative to butter and oil. It has a high smoke point, meaning you can cook it at high temperatures without losing nutrients. It is anti-inflammatory, can help our bodies with digestion and absorbing nutrients, and also aids in strengthening bones due to the vitamins present in it.
Other healthy oils to utilize on keto are avocado oil, coconut oil, and extra virgin olive oil.
Flaxseeds are a heart-healthy source of omega-3s, fiber, vitamins, and minerals. Due to their high percentage of fiber, they help keep people fuller for longer, thereby controlling cravings and hunger. Adding ground flaxseeds to meals is as easy as sprinkling them on yogurt, adding them to smoothies, or mixing them in your baking.
Another excellent source of omega-3s, wild-caught fatty fish like tuna, salmon, mackerel, and cod are a great addition when on the keto diet. They are also rich in protein and vitamin D. Steaming, poaching, and pan-frying your fish are the best ways to cook them in order to retain the most nutrients and omega-3s.
Most nuts contain both monounsaturated and polyunsaturated fats, which are heart-healthy and good for lowering cholesterol. They're highly nutritious and contain a high level of antioxidants, so incorporating them into your diet is definitely beneficial. Whether you're consuming them as a snack, turning them into nut milk or nut butters, or topping your baked goods with them, they're a perfect fat to add to your keto diet.
Eggs are a great protein source when you're on keto. Although they are high in cholesterol, eating them in moderation is beneficial in your diet because they contain valuable and vital nutrients, including vitamin D. They're low in saturated fats (which negatively affect your health), but high in monounsaturated and polyunsaturated fats. Pasture-raised, organic eggs tend to be the best form to consume to attain the most health benefits.