You might have heard about three kinds of fats in your daily life. However, much misinformation and misconceptions about fats have been created over time. Almost all fat types are healthy and important for our bodies. You must incorporate them in your diet. There is a dominant fat in the food that we eat.
For instance, olive oil contains 75% monounsaturated fat and butter contains 60% saturated fats When you are on a Ketogenic diet, it is particularly important for you to eat the right kind of fats since 70% of your calorie intake comes from fats. Before you read about fats in detail, here is the summary of kinds of fats for you to remember easily.
Good quality Fats Saturated Fats: Saturated Fats are found in butter, red meat, ghee, cream, lard, eggs, and palm oil/ coconut oil (MCTs).
Monounsaturated Fats: Monounsaturated Fats are found in avocados, extra virgin olive oil, macadamia nut oil, and avocado oil.
Natural Trans Fats: Natural Trans Fats are found in dairy products and meat of grass-fed animals.
Natural Polyunsaturated Fats: Natural Polyunsaturated Fats are found in fish oil, fish, chia seeds, and flaxseed. Even though seeds and legumes are not prohibited in Ketogenic diet, you must eat them in moderation since they contain high amount of Omega-6. You must consume Omega-3 and Omega-6 in almost equal ratio.
Bad Quality Fats Processed Polyunsaturated Fats: Processed Polyunsaturated Fats are not good for health for Ketogenic followers says KetoSumo. They are found in seed oils and vegetables such as Canola, Sesame, Soybean, Corn, Grapeseed, Sunflower, and Peanut.
Processed Trans Fats: Processed Trans Fats are found in margarine, commercially baked foods, and processed foods. Most of the food you consume in Ketogenic regime should contain monounsaturated and saturated fats. Now, let us study about these fats in detail.
Saturated Fatty Acids Saturated fats are important to keep the immune system in good health and maintain bone density and testosterone at a normal level. Saturated fats were wrongly considered unhealthy for a long time, but recent studies have proved their benefits for the body. In addition, as opposed to the popular myth, they are not bad for your heart.
They can be found in Butter, Red meat, Ghee, Eggs, Lard, Cream, Coconut oil (MCTs), Palm oil, Cocoa Butterjust simple foods that have been a part of our diet for ages. They are responsible for improving the LDL/ HDL cholesterol level. Saturated fats enhance the concentration of LDL, which is good for you since cholesterol is important for the body. It is utilized for the creation of hormones such as cortisol and testosterone, which are vital for our good health. LDL or Low-Density Lipoprotein serves the purpose of transportation for cholesterol.
Cholesterol moves around the body with the help of LDL. LDL is present in the body in four sizes: (Dense LDL) very small LDL/ small LDL: This LDL is very small and they can easily seep in through the arterial wall. They are also responsible for causing premature disease of the coronary artery.
Intermediate LDL or large LDL: This LDL is large and they are not linked with the enhanced danger of heart ailments. When you consume good quantities of saturated fat, large LDL increases in the blood and small LDL decreases.
Saturated fats increased the amount of HDL or High-Density Lipoprotein. HDL takes out the cholesterol from the blood. It averts build up in arteries because of very small and small LDL. They improve the ratio of LDL and HDL, which must be close to 1:1.
Monounsaturated Fatty Acids or MUFAs
Monounsaturated Fatty Acids also comes in the category of healthy fats. They improve your resistance to insulin and enhance the ratio of HDL and LDL. Sunflower and olive oil are the main source of monounsaturated fats. They stabilize blood pressure, protect photo-aging of skin, increase HDL, and cut down belly fat. MUFAs are found in Avocados, Extra virgin olive oil, Macadamia nut oil, Avocado oil, Lard, Bacon fat, and Goose Fat.
Natural Trans Fatty Acids
Natural TFAs are found in grass-fed animal and dairy fat. Grain-fed animals do not contain many natural TFAs. They are healthy for the human body and protect us against cancer, helps lose body fat, lowers hypertension, and provides several other biological benefits. It is essential to eat a high amount of fat in Ketogenic diets, but you have to make sure that you take the right type of fat.
You must know the right temperature for cooking for various oils. Avocado oil and olive oil are best implemented for cold use or light cooking. Ghee, butter, coconut oil, and bacon fat are best used for cooking on high heat.
Trans Fatty Acids
Although Trans fats are not incorporated in fatty foods, they need special mention. They are made from unnatural chemical processes that give them more shelf life. Hydrogenation is one of the processes, which includes adding hydrogen to Trans Fatty Acids.
It alters the placement of hydrogen atoms inside the chain of fatty acids. In the nutshell, whenever you see the label of a food packet with the words ‘hydrogenated’ or ‘trans fats’, you must not eat it. Trans Fatty Acids are terrible for your health and disrupt your level of LDL/HDL cholesterol. TFAs are the unhealthiest form of fats available in the market. Hydrogenation involved securing polyunsaturated oils so that they do not become rancid. Hydrogenated fats are utilized in fast foods, processed foods, commercially baked foods, and margarine.
You must stay away from such foods when you are making so much effort for your Ketogenic diet. Processed TFAs are the common cause of coronary heart diseases.
They are also linked with numerous long-standing problems related to health such as breast cancer, depression, and obesity.