You have likely heard the myth that keto and trans fats are unhealthy options. For decades, we have been repeatedly told that we must eliminate trans fats from our diets to be healthier and leaner. So, let me clear the air a bit when it comes to the keto and trans fats myth. 

Keto requires us to get most of our daily calories from dietary fats. This leads us to wonder if trans fats are really that bad for us.

What are Trans Fats?

Without getting into a science lesson (science is certainly not my strong suit), it’s a process that makes fats become more solid at room temperature, making it easier to store for more extended periods. In addition to artificially created trans fats, animal products (meats) contain some trans fats as well. 

Fact: Trans fats do affect your health.

There is tons of research proving that trans fats can harm your health. They impact your blood vessels by raising bad cholesterol, which increases your risk of heart disease, heart attacks, and strokes. 

Trans fats are inflammatory and can contribute to autoimmune disease and increased cortisol. Inflammation affects your pancreas, so increased trans fats can lead to a higher chance of developing type-2 diabetes, which also increases the risk of developing heart disease. 

Trans fats are linked to an increase in cancer rates. So, foods like chips, donuts, ice cream, and breakfast cereals should always be off the list of foods you eat, even if you *gasps* are not keto. 

What other foods contain trans fats?

Aside from the foods mentioned earlier, foods containing trans fats include:

• Microwave popcorn
• Pastries
• Most vegetable oils
• Pizza dough
• Cookies
• Non-dairy coffee creamers
• Fried foods like french fries and beignets 
• Margarine
• Amongst many others!

Myth: Trans fats in animal products are just as bad as manufactured trans fats.

Animal products contain trans fats as well. Dairy products and meat have a small percentage of trans fats, but because they are naturally occurring, they do not carry the same health risks! The benefits of eating meat and dairy products outweigh the small amount of trans fat present. So, keep enjoying your keto recipes; they are keeping you healthy. 

The goal here is to avoid trans fats for the most part, but particularly those found in processed and fried foods. 

Keto keeps us safe(er) from trans fat consumption.

Most trans fats have been banned from the U.S. since 2018, but this does not mean they have been completely eliminated from our food sources. Although keto does not include consuming processed foods, chips, cereals, etc, it is essential to read labels and minimize your exposure to trans fats.

Unless, of course, they are the trans fats found in animal products. Keto is always best when most of your diet consists of whole foods anyway!

I hope you have found this very brief explanation of keto and the trans fats myth helpful!

Amy XO

p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey

p.p.s. Here’s another great blog on gaining electrolytes