What are the top healthy keto fats? What keto fats should you avoid? Get the answers to these questions and more in this comprehensive guide.

The Importance of Healthy Fats on Keto

When following a high-fat, very-low-carb ketogenic (keto) diet, it’s important to remember that not all fats are created equal. Some sources of fat are better for you than others, and it’s critical that you fill your plate with the most wholesome options to successfully reach your health goals.

Top 14 Healthy Keto Fats

Here are 14 healthy sources of fat to enjoy on the keto diet:

1. Avocados and Avocado Oil

Avocados are not only an excellent source of heart-healthy fats but also provide a hefty dose of fiber and essential vitamins and minerals. Research suggests that avocados and their oil may support heart health, balanced blood sugar, and healthy aging. Enjoy avocado by itself, use it to make guacamole, or add it to smoothies and salads to boost fat and nutrient content. Drizzle avocado oil on grilled or steamed veggies or use it to make salad dressings and other keto-friendly sauces.

2. Nuts

Including different kinds of nuts in your diet is a great way to boost your intake of healthy fats, plant-based protein, and fiber. Additionally, a higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses. Nuts differ in their nutrient composition, so eating a variety of your favorites will help you get the most benefits. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto.

3. Nut and Seed Butters

Nut and seed butters offer the same benefits as eating whole nuts and seeds — but in a more versatile package. Spread sunflower butter over keto crackers or use almond butter as a dip for low-carb vegetables. 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 veggie noodles.

4. Flax Seeds

Flax seeds are an excellent source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds. Research indicates that flax seeds and their oil may help prevent heart disease, cancer, diabetes, and degenerative brain diseases. Add ground flax seeds to smoothies or sprinkle them on salads, soups, or a keto yogurt parfait. You can also incorporate whole or ground flax seeds into your favorite recipes for keto-friendly crackers, muffins, and pancakes.

5. Hemp Hearts

Hemp hearts, or seeds, are another great, nutrient-dense option for boosting fat intake on the ketogenic diet. They’re one of very few complete plant-based protein sources that contain all nine essential amino acids. Plus, they pack a variety of vitamins and minerals, including vitamin E, calcium, iron, and potassium. Sprinkle them on top of yogurt, salads, and roasted vegetables, blend them into smoothies and soups, or incorporate them into energy bites.

6. Chia Seeds

Chia seeds are rich in healthy fats and fiber, making them a perfect candidate for a keto diet. In just 1 tablespoon (15 grams) of chia seeds, you get 4 grams of fat, 5 grams of fiber, and 2 grams of protein. Chia seeds can be used to make puddings, added to smoothies, and incorporated into baked goods to boost their nutritional profile.

Fats to Avoid on Keto

While there are many healthy fats to enjoy on the keto diet, there are also some fats that you should limit or avoid altogether. These include:

Processed Vegetable Oils

Vegetable oils like canola, corn, and safflower oil are highly processed and can be high in omega-6 fatty acids, which can promote inflammation when consumed in excess. Instead, opt for healthier oils like olive, avocado, or coconut oil.

Trans Fats

Trans fats, which are often found in fried foods, baked goods, and margarine, have been shown to increase the risk of heart disease and other chronic health conditions. Steer clear of these unhealthy fats.

The Bottom Line

When following a keto diet, it’s important to focus on incorporating healthy, high-fat foods into your meals and snacks. By choosing the right fats, you can support your overall health and reach your keto goals. Avocados, nuts, nut and seed butters, and seeds like flax and chia are all excellent options to include in your keto-friendly diet.