It’s not simply enough to eat fat on keto. The types of fat that we eat can literally be the difference between life and death. If your diet isn’t healthy not even keto is going to help fix health issues. The quality of the food you eat on keto is as important as the macros. The key to a healthy keto diet is plenty of fresh green leafy vegetables, good quality fats and proteins from natural sources.
What do I mean by natural? Well if something needs to be added or removed from your food then it’s no longer fully natural. Some foods will require some processing – butter for example is made from churning cream and separating the fat from the buttermilk. A type of light processing indeed but the ingredients of butter are simple, Kerrygold for example contains Cream, Salt (1.8%), Fat 80%. However spreadable margarines are made from a mix of vegetable oils. Here are the ingredients of Flora Original Water, vegetable oils in varying proportions (45%) (sunflower, palm and rapeseed), buttermilk (MILK), salt (1.4%), emulsifiers (mono- and diglycerides of fatty acids, sunflower lecithin), natural flavouring (contains MILK), preservative (potassium sorbate), citric acid, vitamins A and D, colour (carotene). Kerrygold is clearly the choice for the less processed and more natural product. However additionally the type of fat in the butter is vastly different to the margarine. Butter is 80% saturated fat and contains a fat called CLC (conjugated linoleic acid), Omega-3 fatty acids and vitamin K2. Margarine instead is full of omega-6 polyunsaturated fats and is low in omega-3 and saturated fat. This type of imbalance towards the wrong types of fats causes inflammation in our bodies and damages our hearts and brains.
So what are the right types of fat then? As I’ve said try to get your fat from the healthiest sources possible. Animal fats, from grass fed, organic and free range where possible. Cook with extra virgin olive oil, from Italy if possible as they have strict laws governing olive oil production and what can be put on the label. Other wonderful sources of fats are eggs – organic eggs from chickens, geese, ducks and quails. Try to diversify your source of eggs to get a wide range of vitamins and minerals. Avocados are a wonderful source of healthy fats. You don’t need to worry about organic avocados as you won’t eat the skin. Fat will make up the majority of your diet so making sure you’re eating the healthiest fat possible.