The best 14 types of fats allowed in the keto diet

The fats allowed in the keto diet are among the most important nutrients that must be known.

Because it is a system that relies on fats by no less than 70%, and this percentage is very large, it makes the ketogenic person constantly search for various sources of healthy fats.

Drinks allowed in the keto diet

Reducing the representation of fats leads to exiting the state of ketosis, and being limited to certain types leads to the desire not to continue. On the ketogenic diet.

List of the best sources of fats allowed in the keto diet

Avocado oil

It is one of the best fats allowed in the keto diet, which improves heart health in general, in addition to being rich in large amounts of fiber and essential vitamins and minerals.

It supports heart health, balanced blood sugar, and healthy aging, and can be used alone or added to smoothies and salads to increase the fat and nutrient content.

Or sprinkle it on grilled or steamed vegetables, or use it to make salad dressings and other uses.

Nuts

Nuts provide many of the types of fats allowed on the keto diet, and they are also a good source of plant-based protein and fiber.

These types of fats allowed in the keto diet reduce the risk of heart disease and deaths related to cancer, diabetes, and respiratory diseases.

Nuts differ in their nutritional composition, so you must vary between them to obtain the greatest benefit. There are pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts.

It can be eaten as a snack (a keto diet snack) or sprinkled on salads and soups.

Nut and seed butter

Nut and seed butters provide the same benefits as eating whole nuts and seeds; all types of butter are among the types of fats allowed on the keto diet.

Spread sunflower butter on keto crackers or use almond butter as a dip for low-carb veggies, and it can be added to smoothies, sauces, and pickles.

types of milk allowed in the keto diet

Flax seeds

Flax seeds are one of the fats allowed on the keto diet because they are an important source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds.

A quarter cup (42 grams) of flax seeds provides 11 grams of fiber, 7 grams of protein, and 18 grams of fat, half of which is healthy omega-3.

This type of fat allowed in the keto diet helps prevent heart disease, cancer, diabetes, and degenerative brain diseases.

Add ground flax seeds to smoothies or sprinkle them on salads or soups, and they can be incorporated into keto-friendly cookie, muffin, and pie recipes.

Hemp hearts

Hemp hearts, or seeds, are one of the best types of fat allowed in the keto diet.

Three tablespoons (30 grams) provide 15 grams of fat.

It contains all the essential amino acids, along with a variety of vitamins and minerals, such as vitamin E, calcium, iron, and potassium.

They can be added to yogurt, salads, and grilled vegetables, mixed into smoothies and drinks, or added to sauces and gravies.

Chia seeds

Chia seeds are rich in healthy fats and fiber, and they are one of the best types of fats allowed in the keto diet.

One tablespoon (15 grams) of chia seeds provides 4 grams of fat, mostly omega-3, which represents about 16% of the daily value.

It is rich in the compounds quercetin and kaempferol, which reduce inflammation and prevent chronic diseases such as cancer, heart disease, and diabetes.

It can be mixed into fruit juices, soups, or salads, and it can be used to make keto cookies.

Olive

It is one of the best fats allowed in the keto diet and in many healthy diets around the world.

It maintains heart health thanks to the quality of fats it contains, along with vitamin E and various plant compounds known to reduce inflammation and the risk of chronic diseases such as heart disease, cancer, and osteoporosis.

coconut

Coconut oil is a common source of the best-quality fat allowed in the keto diet.

They provide a natural source of medium-chain triglycerides (MCTS), which are easily absorbed by the body.

Research suggests that MCTs may facilitate the transition into ketosis because the body converts them into ketones very quickly; they also help in losing weight because the possibility of them being stored in the form of fat in the body is unlikely; and they increase the individual’s feeling of fullness.

You can drink full-fat coconut milk, add its oil to salads, drinks, and juices, or use it to make baked goods.

Cocoa nibs

Cocoa nibs are a form of raw, unsweetened, unprocessed chocolate. One ounce (28 grams) of them provides about 12 grams of fat and 9 grams of fiber.

Of course, it is one of the best sources of fat allowed in the keto diet.

Because it is rich in plant compounds that have powerful ketogenic and anti-inflammatory effects that may encourage the growth of healthy gut bacteria.

Add cocoa nibs to smoothies, keto desserts, and all kinds of ice cream.

Full-fat Greek yogurt

Unsweetened, full-fat Greek yogurt can be a healthy addition to the ketogenic diet and may be considered one of the best types of fat allowed on the keto diet.

Each 150 grams contains approximately 6 grams of fat, 13 grams of protein, and 6 grams of carbohydrates, in addition to providing 15% of the body’s daily needs for calcium.

It is also rich in probiotic bacteria that promote healthy digestive system function and prevent its disorders.

Its benefit will increase by adding layers of nuts, seeds, or cocoa to it.

What are the allowed and prohibited fruits on the keto diet?

Fatty fish

Fatty fish is one of the sources of fat allowed in the keto diet.

Salmon, tuna, anchovies, and sardines are types that contain a large percentage of fat, which are great additions to a healthy keto diet.

They are rich in protein and heart-healthy omega-3 fats, and salmon also provides a large dose of vitamin D, a nutrient essential for immune function and bone health.

eggs

Eggs are one of the most popular foods in all diets, especially the ketogenic diet, because they contain a large amount of the proteins and fats allowed in the keto diet.

One 56-gram egg contains about 5 grams of fat, 7 grams of protein, and 80 calories.

Make sure to eat whole eggs, as the yolk is rich in B vitamins and the powerful antioxidants lutein and zeaxanthin, which support eye and body health in general.

Butter

Butter is perfect for the ketogenic lifestyle because it is free of carbohydrates and a rich source of the fats allowed in the keto diet, which represent 80% of its components.

Research suggests that grass-fed butter may have a more favorable fat composition than butter from conventional cows, but whichever you choose, make sure the butter is of high quality.

It can be used in many meals, such as chicken, pies, and crackers, and can be added to various types of drinks.

Cheese

Cheese is another good, high-fat, low-carb option.

Many types are a good source of protein and calcium, such as some fermented varieties like cheddar.

Therefore, it is considered one of the fats allowed in the keto diet, which can be relied upon to provide the body’s needs for fats and proteins as well.

Conclusion

At the conclusion of our article on the 14 best types of fats allowed in the keto diet, we learned about these fats, but you must always remember that diversity and moderation are the basis of the keto diet.