‘Fats you should avoid while Keto‘ counter-productive, right? Well, although a keto diet should be high fat, not just any fat will do. We still have to be mindful of the types of fats we are eating, and I hope this blog can help clarify what fats you should avoid while keto.
Not All Fats Are Good
Some fats are essential to your health, while others can be a big source of inflammation. While not all fats are created equally, I will help you to understand which ones can keep you healthy and full longer, and which fats that can cause harm to your gut, your heart and your arteries.
Which Fats to Avoid
I’m sure you have already heard that a diet high in deep fried foods is not going to give you the nourishment you need to be healthy, but did you know that margarine is equally as bad for your body? Fats that are highly processed (like margarine) will also contain many other chemical additives. So, which are the worst on the list?
Artificial trans-fats like margarine and shortening.
These fats are typically solid at room temperature, and the process that makes these fats solid at room temperatures is also what lengthens their shelf life.
Trans-fats are found in cookies, creamers, most microwave popcorns, deep fried foods and some store bought doughs – amongst many other foods. The good news is, these are largely not keto friendly food, but some are, and awareness is the key.
Also, be mindful of ingredients that list hydrogenated or partially hydrogenated oils, as these are often trans-fats claiming to be trans-fat free!
Highly processed fats undergo extensive processing that causes the formation of free radicals.
If you have been here a while, you’ll know that free radicals significantly increase inflammation in the body. Highly processed fats include safflower oil, soybean oil, vegetable oil, canola oil, processed cheese and margarine.
What are the Keto Friendly Alternatives?
Fats that are not highly processed or that do not have synthetic preservatives, colors or emulsifiers.
This is where avocado oil, butter and lard enter the keto equation. Healthy fats include saturated fats, which are often less processed and are naturally more stable. Saturated fats can raise your good cholesterol, it is needed to maintain a healthy gut, and it can support the health of your brain and nervous system.
Where do you get the Richest Forms of Saturated Fats?
- Butter, ghee, animal products, dairy, lard, eggs, coconut oil, palm oil and cocoa (along with cocoa butters).
- Monounsaturated and polyunsaturated fats are a part of this list as well! These fats include avocado oil, olives, olive oil and nut oils and butters.
- Polyunsaturated fats include fish like salmon, mackerel and cod, shellfish, algae, flax seeds and chia seeds. Omega-3 supplements are also a part of this list of fats that are great for you.
I hope this gave you a clear snapshot of which fats to avoid while keto, and forever, really.
Since the inception of keto many years ago there has been a misconception about keto just being high in fats and very low carb. The truth is, not all fats are created equal. The purpose of living a keto lifestyle is to improve your overall health, and this includes the addition of foods that will make you healthier overall.
Let me know what you think in the comments! Until then, remember the fats you should avoid while keto!
Amy XO
p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey
Thanks Amy that was very helpful
Thank you for this reminder. ❤️
Thank you so much Amy, it’s nice to get reminders of things we know we should be doing but maybe aren’t as committed as we need to be !! Me, me , me !!!thanks again for your reminders that do mean a lot !!!
Thank you for the great info. it’s really easy to get confused. For me anyway.
Your blogs really help when grocery shopping. I went to the store yesterday. First time in a long time. I saw Keto this, Keto that. Thanks to the information you pour into. I remember your hints. Outer isles, if you can’t pronounce it’s not good. So much garbage in our foods it’s sad. Thanks for all the time you put into keeping us healthy
Good info
Thanks Amy
Thank you thank you. I kept thinking we shouldn’t have nut oils. So glad I was wrong
Excellent information! Thank you so much for caring so much for us I nourishing our minds as well as our bodies with valuable information that can make a difference! Blessings on all you do to be a blessing to others!
Thank you for the reminder. I kinda lost my self and got off keto, but I found you again. So thank you.
Very great advice! Thank you. I have been doing keto since February and have lost 46 pounds. This is the kind of information that has helped me get to this point. Thank you
Great info
Thank you for the informatìon.
Thank you for the reminder. I’ve been a long time follower of yours and stay true to the healthy fats.
I appreciate all you do for us
This continues to make good sense and you are one of few voices speaking this truth about fats. Thank you, Amy!
Thank you for all of the Knowledge that you put out there to help us through our journey on keto and the very good recipes. The salad in the jar was an eye opener, I now save all of my malo, pickle, and anything else thats glass! Thank you may God continue to prosper you and keep you in good health as your soul prospers!
Always good for a reminder! Love my butter, olive oil and coconut oil! Thanks for the reminder! We appreciate all your work in keeping us updated!
Thank you Amy, great reminder.
Thanks for the info and all your help.
Thank you! It can be confusing navigating this WOE, you put things in such an easy to understand way.
Excellent info, thank you for posting it!
Thanks so much for the info on fats. It’s very helpful. Appreciate all you do.
Thank you
Thank you, I have been trying to get family members to stop using shortening (“it’s better for frying”) is what I get. I will share this with them.
I needed this information! Thanks Amy!
Spot-on, Amy & super concise; thanks!
THANKS FOR ALL YOU DO
Love all your Blogs!!
Great info and great reminder. Sometimes we slip up! Thank you!
This is so helpful! I’m printing it and hanging it on my fridge. Thanks for everything Amy!
Thank you for the information. Needed a reminder
Very helpful! Thank you!!
Great remindets
Thanks Amy, great reminder!!
I was talking to a coworker about good fat and bad fat. I’m going to forward this to her.
Thank you for the great blogs.
Thank you Amy. We appreciate all you do.
Thank you Amy! I will keep this on my board as a reminder.
Thank you for this refresher on good and bad fats I appreciate it!
Thank you Amy, I didn’t know about the good and bad fats. All this time I’ve been using Crisco Shortening. I thought it was a good fat. Of course I never read the ingredients. There’s still alot I don’t know. So I really appreciate your knowledge and you sharing it with us.
Thank you 😊
Thank you for sharing.
Thank you for this information. Not only do you provide alternatives but you provide information behind the choices you make and are kind enough to share and educate us. Your kindness is very much appreciated!