keto diet fats

Keto Diet Fats: The Good & The Bad

You should keep in mind that not all fats are equal or good for you when following the low carb high fat keto diet. Some fat sources will be better than others. You have to eat as much of these good fats as possible.

Here is a list of keto diet fats to include in your daily life:


Including a variety of nuts in your keto diet is a good way to boost your consumption of healthy fats and fiber.

Eating more nut may also reduce your risk of cardiovascular problems. In one study, researchers found a reduced risk of up to 23%. Nuts are sometimes associated with a reduced risk of heart disease, cancer, diabetes, and even some respiratory conditions.

Flax Seeds

Flax seeds are known for being high sources of omega 3 fatty acids. This makes it another great option when looking at keto diet fats. Some research shows that flaxseed oils may help to prevent diabetes, heart disease and cancer.

You can add grounded flax seeds to different dishes for the keto diet. Include other keto diet fats to help you reach your daily goal. A few examples are keto friendly crackers, bread and pancakes.

Hemp Seeds

Hemp seeds are one of the very few plant-based protein sources that have all nine essential amino acids. They also have a lot of minerals and vitamins like calcium, potassium, iron and vitamin E.

You can put these seeds in yogurt, vegetables smoothies and salads. Hemp seeds have more or less the same taste as sesame seeds do. This means you won’t have to change the flavour profile of your favorite dishes.

Olives and Olive oil

Olives are full of fats that are good for your heart. Olives and olive oil also hold plant compounds that are known to reduce inflammation and your risk of getting osteoporosis, cancer and heart diseases.

Olives are a great on the go snack. It’s also useful in meals like salads. If you have enough patience, then you can even stuff your olives, which makes for a delicious snack full of keto diet fats.

Coconut products

Coconut and coconut oil holds a natural source of medium-chain triglycerides (MCTs). MCTs are fats that your body absorbs easily. MCTs can help with weight loss by making you feel fuller. It is also quickly oxidised by the liver so it will be burned as energy and will less likely be stored as fat.

Coconut oil can be used in various dishes like curry. You can also choose to replace your regular vegetable oil with coconut oil.

MTCs are part of coconut oil. You can also buy MTC oil, which only contains the medium chain triglycerides found in coconut oil.


Avocados have a lot of fiber, along with vitamins and minerals. This food also has fats that are essential for your heart. These are all keto diet fats that help you reach your daily macronutrient goals.

You can eat the avocado alone, make smoothies, guacamole and even stuffed avocados – as long as the added ingredients are keto friendly. You can also spritz a little bit of avocado oil on a seasoned salad to give it more flavour.

Avoid Trans Fats On The Keto Diet

Artificially produced trans fats can be dangerous for your health and increase the risk for heart related diseases.  Consumption of trans fats should be avoided whether you are following the keto diet or any other diet. Trans fats in food products are often easy to spot. It will be labelled as shortening or partially hydrogenated oils on the ingredient label.

Avoid Fried Foods On The Keto Diet

Fried foods are usually high in trans fats. Oils such as corn oil are heated at extremely high temperatures. Fried foods generally include more trans fats compared to packaged food. The high temperatures of the frying process cause more trans fats to be produced.

Fried foods absorb a lot of these trans fats. Everyday consumption of it can have bad effects on your health in the long run.

This doesn’t mean you can’t enjoy fried food. You can compromise and eat grilled kale chips instead, for example. There are many recipes for making chips, snacks, and even batter that uses keto diet fats that are healthy.


The ketogenic diet is all about keto diet fats. Some fats are just bad for you while others can be beneficial. To ensure you stay on the keto path you should avoid processed foods and oils. Stick to natural oils that are high in keto diet fats.


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