What Kind of Fat Should You Eat on Keto for Optimal Health?

Studies show that focusing on high-quality fats can improve health outcomes on a ketogenic diet. So, what kind of fat should you eat on keto to fuel your body and promote overall wellness?

Quick Summary

Prioritizing high-quality monounsaturated and polyunsaturated fats from whole foods is key for a healthy keto diet. While moderate saturated fat is acceptable, heavily processed fats and trans fats should be strictly avoided for optimal health and to sustain ketosis.

Key Points

• Prioritize Unsaturated Fats: Focus on monounsaturated fats from avocados and olive oil and anti-inflammatory omega-3s from fatty fish, seeds, and nuts.

• Moderate Saturated Fat: Incorporate high-quality, unprocessed saturated fats like grass-fed butter, ghee, and coconut oil in moderation, while being mindful of intake.

• Eliminate Unhealthy Fats: Strictly avoid artificial trans fats found in processed foods and inflammatory omega-6-heavy vegetable oils.

• Choose Whole Foods: Rely on fat sources from whole foods rather than processed products, ensuring nutrient density and better health outcomes.

• Diversify Fat Sources: Consume a variety of fats to get a wide range of nutrients, rather than depending on one type exclusively.

• Balance Omega-3s and Omega-6s: Actively increase omega-3 intake from sources like fatty fish and flaxseeds to balance out the standard high omega-6 diet.

The Foundation: Understanding Keto Fat Requirements

On a ketogenic diet, carbohydrates are drastically reduced, and fat becomes the body's primary fuel source. This metabolic shift, known as ketosis, depends on a high fat intake, typically comprising 60% to 80% of daily calories. However, the quality of these fats is paramount for long-term health and success. Merely consuming high quantities of any fat is insufficient; the focus must be on nutrient-dense, high-quality sources that support overall well-being, rather than simply meeting a macro target with processed options. Balancing the types of fat—monounsaturated, polyunsaturated, and saturated—is crucial for maintaining heart health, brain function, and reducing inflammation.

Embrace Healthy Unsaturated Fats

Unsaturated fats are widely regarded as beneficial for heart health and should form the cornerstone of your keto fat intake. They are liquid at room temperature and come in two main forms.

Monounsaturated Fats (MUFAs)

These fats are rich in sources like olives, avocados, and certain nuts. Studies have linked MUFA consumption to a reduced risk of cardiovascular disease.

• Avocados and Avocado Oil: An excellent source of heart-healthy MUFAs, fiber, and vitamins, avocados are a keto staple. Avocado oil is also a stable, high-heat cooking oil, making it versatile for many keto dishes.
• Olives and Olive Oil: A cornerstone of the Mediterranean diet, extra virgin olive oil provides potent antioxidants and anti-inflammatory properties. It is perfect for dressings, finishing oils, or light sautéing.
• Nuts and Nut Butters: Macadamia nuts, almonds, and pecans offer healthy fats and added fiber. Choose unsweetened nut butters to avoid hidden sugars.

Polyunsaturated Fats (PUFAs)

This category includes the essential fatty acids omega-3 and omega-6. While both are necessary, the standard Western diet often has an imbalanced ratio, with too much omega-6. A healthy keto diet should prioritize sources high in anti-inflammatory omega-3s.

• Fatty Fish: Salmon, mackerel, sardines, and anchovies are packed with omega-3s that are vital for brain and heart health.
• Seeds: Chia seeds and flaxseeds are excellent sources of omega-3s and fiber. Ground flaxseed is particularly effective as it allows for better absorption.

Include Quality Saturated Fats in Moderation

While once vilified, current research suggests that saturated fat has a place in a healthy diet when consumed in moderation, especially on keto. The key is focusing on high-quality, unprocessed sources.

• Grass-fed Butter and Ghee: These products offer a better fatty acid profile and key nutrients compared to conventional butter.
• Coconut Oil: A popular keto fat due to its medium-chain triglycerides (MCTs), which are easily converted to ketones for quick energy.
• Pasture-Raised and Grass-Fed Meats: Fatty cuts of grass-fed beef or pasture-raised poultry are richer in beneficial omega-3s compared to grain-fed alternatives.
• Full-Fat Dairy: Full-fat Greek yogurt and cheeses can provide fats, protein, and calcium, but should be checked for added carbs and enjoyed in moderation.

The Fats to Avoid on Keto

Not all high-fat foods are created equal. Some fats, particularly those that are highly processed, should be eliminated from a healthy ketogenic diet.

• Trans Fats: These artificial fats are a complete no-go, offering no health benefits and increasing the risk of chronic diseases. They are found in processed and fried foods, and often listed as 'partially hydrogenated oils'.
• Processed Vegetable and Seed Oils: Corn, canola, soybean, and sunflower oils are often highly refined and high in omega-6 fatty acids. Excessive intake can promote inflammation.
• Processed Meats: Products like hot dogs, sausages, and processed deli meats often contain unhealthy additives and preservatives.

A Quick Reference for Healthy Keto Fat Sources

• Oils and Condiments: Extra Virgin Olive Oil, Avocado Oil, MCT Oil, Grass-fed Butter, Ghee, Lard from pasture-raised animals, Mayonnaise (without added sugar)
• Proteins: Fatty fish (salmon, sardines), Eggs (pasture-raised), Fatty cuts of meat (grass-fed beef, pasture-raised pork), Skin-on chicken
• Dairy (Full-Fat): Cheeses (cheddar, mozzarella), Greek Yogurt (unsweetened), Heavy Cream
• Nuts and Seeds: Macadamia nuts, Pecans, Walnuts, Almonds, Chia seeds, Flaxseeds, Hemp hearts
• Other: Avocados, Cacao nibs, Olives

Keto Fat Sources: A Comparison

Fat Type	Sources	Keto Suitability	Primary Health Benefit	Avoid When...
Monounsaturated	Avocados, Olive Oil, Nuts	Excellent	Heart health, anti-inflammatory	Choosing oils with low smoke points for high-heat cooking
Polyunsaturated	Fatty Fish, Flax Seeds, Chia Seeds, Walnuts	Excellent (prioritize Omega-3)	Brain health, inflammation reduction	Excessively consuming Omega-6 sources (corn, soy oil)
Saturated	Grass-fed Butter, Ghee, Coconut Oil, Fatty Meats	Moderate (quality matters)	Energy, stable for high heat cooking	Sourced from conventional, low-quality animals or consumed in excess
Trans	Partially Hydrogenated Oils, Processed Foods	Strictly Avoid	None	Always

A Balanced Approach to Keto Fat Intake

To ensure a healthy and sustainable keto diet, variety and quality are key. Instead of relying on a single fat source, aim to include a diverse mix of healthy fats. Use avocado or olive oil for dressings and light cooking, opt for MCT oil to boost ketone production, and include fatty fish a couple of times a week to get your omega-3s. When cooking with high heat, use stable fats like ghee or lard. Avoid the pitfalls of relying on low-quality, processed fats, which can lead to negative health outcomes despite adhering to keto macros. For further reading on the importance of fat quality, consider this resource from the Harvard T.H. Chan School of Public Health: Emphasizing unsaturated fats on a ketogenic diet.

Conclusion: Fueling Your Keto Journey with Quality Fats

Choosing the right kind of fat is the most critical factor for success on a ketogenic diet. By focusing on whole, unprocessed sources of monounsaturated and polyunsaturated fats, with moderate amounts of high-quality saturated fats, you can optimize your health while maintaining ketosis. The best sources include avocados, olive oil, fatty fish, nuts, seeds, and grass-fed dairy. Equally important is the strict avoidance of artificial trans fats and inflammatory processed seed oils. By making conscious choices about fat quality, you ensure your body is fueled not just for ketosis, but for long-term health and vitality.

Frequently Asked Questions

Are all saturated fats bad on keto?

No. While moderation is key, high-quality saturated fats from grass-fed butter, ghee, and coconut oil are acceptable on a ketogenic diet. It is more important to avoid heavily processed, low-quality sources.

Can I have vegetable oils on a keto diet?

You should avoid most common processed vegetable oils like corn, soy, and sunflower oil, as they are high in inflammatory omega-6s. Instead, opt for healthier oils like extra virgin olive oil or avocado oil.

What is MCT oil and why is it good for keto?

MCT (medium-chain triglyceride) oil is derived from coconut oil and is easily absorbed and converted into ketones by the liver. This makes it an efficient fuel source for quick energy on a keto diet.

Is bacon okay to eat for fat on keto?

Bacon can be consumed in moderation, but since it is a processed meat high in saturated fat and sodium, it should not be your primary fat source. Focus more on unprocessed meats and healthier fats.

What is the best cooking oil for high heat on keto?

For high-heat cooking on a keto diet, the best oils are those with high smoke points and high stability, such as avocado oil, ghee, and coconut oil.

How do I ensure I'm getting enough fat on keto?

To ensure adequate fat intake, incorporate healthy fats into every meal. Add avocado to a salad, use olive oil for dressings, snack on nuts, and choose fattier cuts of meat and full-fat dairy.

Do I have to worry about my cholesterol on a high-fat keto diet?

The effect of a keto diet on cholesterol can vary. A key strategy is to emphasize unsaturated fats and minimize low-quality saturated fats, which can help promote a healthier lipid profile. It's best to consult a doctor to monitor your levels.