{"id":2499,"date":"2019-10-31T06:45:02","date_gmt":"2019-10-31T06:45:02","guid":{"rendered":"http:\/\/www.mymedicplus.com\/news\/?p=2499"},"modified":"2021-03-31T00:16:09","modified_gmt":"2021-03-30T18:46:09","slug":"keto-diet-14-healthy-sources-of-fat-to-enjoy-on-the-keto-diet","status":"publish","type":"post","link":"https:\/\/www.mymedicplus.com\/blog\/keto-diet-14-healthy-sources-of-fat-to-enjoy-on-the-keto-diet\/","title":{"rendered":"Keto Diet: 14 Healthy Sources of Fat To Enjoy On The Keto Diet"},"content":{"rendered":"\n

Source: themiracletech.com<\/p>\n

Ketosis is the goal when eating a ketogenic diet \u2014 to shift your energy source from carbohydrates (glucose) to fat (ketones) which helps burn fat,\u201d McKel Hill, registered dietitian and founder of\u00a0Nutrition Stripped,\u00a0told Business Insider. \u201cThis might look something like a diet made up of about 70-75% of your daily calories from fat, with about 20% from protein and just 5% from carbohydrates, as previously mentioned. Here Ansley Hill, RD, LD,\u00a0HealthLine.com<\/span>, reflects on healthy fats for the keto diet and limitations on some:<\/p>\n

\u201cWhen following a high-fat, very-low-carb ketogenic (keto) diet, it\u2019s important to remember that not all fats are created equal.<\/p>\n

Some sources of fat are better for you than others, and it\u2019s critical that you fill your plate with the most wholesome options to successfully reach your health goals.<\/p>\n

Here are 14 healthy sources of fat to enjoy on the keto diet.<\/p>\n

1. Avocados and avocado oil<\/strong><\/p>\n

Avocados are not only an excellent source of heart-healthy fats but also provide a hefty dose of fiber and essential vitamins and minerals (1<\/a>).<\/p>\n

Research suggests that\u00a0avocados\u00a0and their oil may support heart health, balanced blood sugar, and healthy aging (2Trusted Source,\u00a03Trusted Source).<\/p>\n

Enjoy avocado by itself, use it to make guacamole, or add it to smoothies and salads to boost fat and nutrient content. Drizzle\u00a0avocado oil\u00a0on grilled or steamed veggies or use it to make salad dressings and other keto-friendly sauces.<\/p>\n

2. Nuts<\/strong><\/p>\n

Including\u00a0different kinds of nuts\u00a0in your diet is a great way to boost your intake of healthy fats, plant-based protein, and fiber (4<\/a>).<\/p>\n

Additionally, a higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses (5Trusted Source).<\/p>\n

Nuts differ in their nutrient composition, so eating a variety of your favorites will help you get the\u00a0most benefits. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto.<\/p>\n

Carry mixed nuts to snack on, sprinkle them on your salads and soups, or make a nut-based spread like walnut pesto.<\/p>\n

3. Nut and seed butters<\/strong><\/p>\n

Nut and seed butters offer the same benefits as eating whole nuts and seeds \u2014 but in a more versatile package.<\/p>\n

Spread sunflower butter over keto crackers or use almond butter as a dip for\u00a0low-carb vegetables.<\/p>\n

Add your favorite nut butter to smoothies or use it as a base for making energy bites. You can even include nut butters in sauces and marinades for fish or\u00a0veggie noodles.<\/p>\n

You can make your own nut and seed butters if you want, but if you\u2019re planning on using store-bought versions, be sure to read the ingredient label. Some varieties contain added sweeteners that could make them inappropriate for a keto diet.<\/p>\n

4. Flax seeds<\/strong><\/p>\n

Flax seeds are an excellent source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds.<\/p>\n

One-quarter cup (42 grams) of\u00a0flax seeds\u00a0provides 11 grams of fiber, 7 grams of protein, and 18 grams of fat, half of which from omega-3s (6).<\/p>\n\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":2500,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[1104,140,139,835],"class_list":["post-2499","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss-gain","tag-carbohydrates","tag-healthy","tag-keto-diet","tag-ketogenic-diet"],"yoast_head":"\nKeto Diet: 14 Healthy Sources of Fat To Enjoy On The Keto Diet - MyMedicPlus<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mymedicplus.com\/blog\/keto-diet-14-healthy-sources-of-fat-to-enjoy-on-the-keto-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keto Diet: 14 Healthy Sources of Fat To Enjoy On The Keto Diet - 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