Great Sources of Healthy Fats.
Healthy Fats are an important energy source for the Ketogenic or Keto diet because this diet requires a low daily carbohydrates intake. So we need to find ready sources of these healthy fats. Well we are in luck because there is an abundance of these fats in fruit, fish and nuts.
The keto diet has gained tons of traction on social media over the past year or so. It's a low-carb diet that promotes the intake of healthy fats. When on the keto diet, up to 80 percent of our total daily calories should be sourced from them.
S0 for people trying keto, it's important to remember that just because it's a high-fat diet, doesn't mean we should be consuming large amounts of what we call unhealthy fats.
The unhealthy fats are called the saturated fats. We see these in takeaways and in animal fats. What we are after are the healthy fats or the Polyunsaturated fats, sometimes called PUFA's. There are also Monosaturated fats that are healthy as well. The poly- and the mono- fats are good friends of our health, and luckily there are plenty of options to use these heathy fats while on the keto diet.
Here are just some of the sources of the PUFA's:
Avocado is one of those fruits with a monosaturated oil that keeps on giving. Avocardo is great as a snack, side, spread, or in a dressing. This fruit is loaded with fibre, vitamins, and minerals. Avocados are also naturally free of cholesterol and sodium, which make them an excellent fat source when on keto.
Other healthy monosaturated oils like Avocardo that we can utilize for our keto diet are Coconut oil and extra Virgin olive oil.
Ghee (Clarified Butter)
Ghee has been a part of the Indian medicine called Ayurveda for thousands of years. When made from an organic, grass-fed source, it's a great alternative to butter and oil. It has a high smoke point, meaning you can cook it at high temperatures without losing nutrients. Ghee is anti-inflammatory, it can help our bodies with digestion and absorption of nutrients, and also aids in strengthening bones because of the vitamins present in it.
Flaxseed oil is a heart-healthy source of omega-3s, plus fiber, vitamins, and minerals. Because of the high percentage of fiber in flax seeds, they help people feel “full” for longer, so this can control cravings and hunger pangs. Adding ground flaxseeds to meals is as easy as sprinkling them on yogurt, adding them to smoothies, or mixing them in your baking.
Another excellent source of omega-3s are the fatty fish like tuna, salmon, mackerel, and cod. So these fish make an excellent addition to the keto diet menu. They are also rich in protein and vitamin D. Steaming, poaching, and pan-frying your fish are the best ways to cook them in order to retain the most nutrients and omega-3s.
Most nuts contain both monounsaturated and polyunsaturated fats, which are heart-healthy and good for general health. They're highly nutritious and contain a high level of antioxidants, so incorporating them into your diet is definitely beneficial.
For example, eat about a dozen almonds a day and your heart will love you.
The top 9 nuts for your health and a keto diet are: Almonds. Pistachios, Walnuts, Cashews, Pecans, Macadamia, Brasil, Hazel and Peanuts
Whether you're consuming nuts as a snack, turning them into nut milk or nut butters, or topping your baked goods with them, nuts have the perfect healthy fat to add to your keto diet.
Eggs are a powerhouse of goodies for us. They are a great protein source when you're on keto. Eating them in moderation is beneficial in your diet because they contain valuable and vital nutrients, including vitamin D. Eggs are low in saturated fats (which negatively affect your health), but high in monounsaturated and polyunsaturated fats. Pasture-raised, organic eggs tend to be the best form to consume to attain the most health benefits.
So if we return to some basic ingredients for our diet, instead of relying on the refined foods that flood the market, we are giving our bodies a health giving treat. It is a win-win for us really because if we are on the keto diet and we have increased our Poly and Monosaturated fat intake, then we are losing weight while maintaining a healthy diet (-:
Just one last thing – please eat the nuts raw – Remember, back to basics.