Fats are an essential part of your daily diet. When practicing a low-carb lifestyle, a majority of your daily calories will come from fats, so it’s important to choose them wisely. There are two types of fats commonly found in most foods today: saturated and unsaturated.
Saturated fats can be found in animal foods (think butter, animal proteins and full/reduced fat dairy products) and some plant-based foods (like coconut and coconut products as well as palm and palm kernel oil). The Dietary Guidelines for Americans recommends limiting your intake of saturated fat to no more than 10% of your daily calories (or about 22 grams of saturated fat for someone on a diet of 2,000 calories per day).
Unsaturated fats, or the “better-for-you” fats, are what you’ve likely heard of when it comes to choosing “healthy” fat choices. Unsaturated fats come in two forms, monounsaturated and polyunsaturated, and both can and should be used as part of a healthy diet. Consumption of unsaturated fats in moderation and in lieu of saturated fats has shown promise when it comes to cardiovascular health.
Read on below to learn about our favorite keto* friendly fats.
*Always consult your physician before starting an eating plan that involves regular consumption of high-fat foods.
1. AVOCADOS
Avocados are a staple in the ketogenic diet. Just one serving (or 1/3 of a medium avocado) provides about 80 calories and nearly 20 different nutrients, many of which are considered heart-healthy, including unsaturated fat, fiber, vitamin K, vitamin E, potassium and more.
A recent 2022 review found that men and women who consumed two or more servings of avocado per week had reduced risk of developing coronary heart disease and cardiovascular disease when compared to non-consumers. What’s even cooler is that research suggests that simply replacing half a serving per day of your traditional butter, margarine, egg, yogurt, cheese or processed meats with an equivalent amount of avocado resulted in a 16% to 22% reduced risk of cardiovascular disease.
Try It: Half an avocado and sprinkle a little “everything bagel” seasoning on top for a quick and convenient (not to mention tasty) snack!
2. NUTS
Nuts are easily one of the best keto-friendly snacks out there. Not only do they provide a quick and easy dose of better-for-you fats, but they’re also a convenient way to get both protein and fiber in your diet too. Studies have shown that a higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes and respiratory illnesses.
Whatever your preference — almonds, walnuts, pecans, pistachios, cashews or Brazil — nuts are great companions for the ketogenic diet. And if you’re going to be on the move, nuts are the perfect snack to keep you going without slowing you down.
Try It: If you want to mix things up, Ratio Food KETO* Friendly Toasted Almond Crunchy Bars provide a delicious and quick source of almonds.
3. NUT & SEED BUTTERS
We’ve already discussed how great nuts are for the keto diet, so it’s no coincidence that their spreadable counterpart makes the list as well. Whether you’re using peanut, almond, sunflower butter or another spreadable nut or seed butter, they all make the perfect topping on your favorite smoothies, yogurts and more.
This is a fat you can make on your own, but if you’re planning on using store-bought versions, be sure to read the ingredient label. Some brands contain added sweeteners that aren’t compliant with a strict keto-friendly lifestyle.
Try It: Craving something sweet? Try our Ratio Food KETO* Friendly Chocolate Brownie with a drizzle of your favorite nut butter on top!
4. FLAX SEEDS
Flaxseed is loaded with nutrients and is a great way to “sprinkle” fat on just about anything! One tablespoon of whole flaxseed (about 10 grams) provides 3 grams of fiber, 2 grams of protein and 4 grams of fat (of which most is unsaturated)! Plus, some of the fat in flaxseeds are omega-3 and omega-6 fatty acids, or essential fatty acids that you need to consume in your diet becomes your body can’t make them on its own.
While research continues to evolve on the functional benefits of adding more flaxseed into your diet, one thing’s for certain: Flaxseed is a great addition to help keep your system running smoothly on a low-carbohydrate diet, given its fiber content!
Try It: Add flax seeds to your smoothies, salads and soups, or sprinkle some on top of your favorite flavor of our Ratio Food KETO* Friendly Dairy Snacks. It’s also great sandwiched between your favorite nut or seed butter and low-carb bread for an added nutrient boost.
5. CHIA SEEDS
Abundant with fats and fiber, chia seeds are great for any lifestyle. In just 1 tablespoon (about 12 grams) of chia seeds, you get 4 grams of fat, omega-3s, as well as 4 grams of fiber, which is about 14% of the daily value. Like flaxseeds, chia seeds serve as a great way to keep your digestive system running smoothly on a higher fat diet when used regularly.
Chia seeds are also super absorbent. When soaked in liquid for a few hours, they develop a gelatinous texture, which makes them awesome for making quick keto snacks like chia pudding and overnight oats.
Try It: Spoon 2 to 3 tablespoons of chia seeds in a jar and top with ½ cup of milk of choice. Let it sit overnight in your refrigerator, then mix in a spoonful of your favorite nut or seed butter, a handful of berries and a tablespoon or two of Ratio Food KETO* Friendly Granola. Enjoy as a snack on the go!
6. COCONUT
Coconuts and coconut oil have become a widely adopted keto fat source for many reasons. Not only do they add a flavorful punch to both sweet and savory recipes, but they also offer a source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use for fuel. But, don’t be fooled, coconut and coconut products are also a source of saturated fat. It’s best to use this fat as you would any other fat source, in moderation. But remember, too much of a good thing is never a good thing.
Try It: Sprinkle unsweetened coconut flakes in your Ratio Food granola packs or on top of your favorite KETO* Friendly Dairy Snacks to mix things up!
7. KETO*-FRIENDLY YOGURTS
Make sure to read the nutrition labels for the nutrition content of your favorite yogurts, but some dairy snacks can be included on a keto-friendly diet. Keto-friendly yogurts can be a great side dish or snack for your low-carb lifestyle. Yogurt made from cow’s milk naturally provides calcium and probiotics, but keto-friendly varieties also provide more fat and protein and less sugar and carbs than many other yogurt counterparts.
Just one serving of our Ratio Food KETO* Friendly Blueberry Yogurt Cultured Dairy Snack provides 15 grams of total fat, 2 grams of net carbs,† 1 gram of sugar and a whopping 15 grams of protein (30% of your daily value).
†2G Net Carbs = 2G Total Carbs - 0G Fiber - 0G Sugar Alcohol
Try It: Use our “Buy In-Store” tool to see what stores near you carry Ratio Food KETO* Friendly Dairy Snacks.
8. FISH
If you’re a seafood fan, fatty fish like salmon, tuna, anchovies and sardines are amazing sources of good-for-you fats and much more. Known for providing high-quality protein and omega-3s, certain fish like salmon also provide vitamin D.
You’ll find plenty of varieties at your local grocer, but when it comes to choosing your fish, be sure to do your homework. Seafood should be purchased either from a refrigerated case, on ice or from the freezer section. Refer to this cheat sheet from the Food and Drug Administration to ensure you’re purchasing, storing, and cooking your seafood safely.
Just like any other cut of meat, choose the seafood choice that suits your lifestyle. While wild-caught is preferred for many, farm-raised is becoming quite popular, with boutique farms popping up across the globe using sustainable systems to produce safe, affordable and delicious fish.
Try It: Bake, grill or sauté a filet of fish with your favorite olive oil and fresh herbs to add some quality fat and protein to your lifestyle today.
9. WHOLE EGGS
A convenient source of fats, proteins and vitamins, eggs are a great addition to a ketogenic diet. A single large egg delivers about 5 grams of fat, 6 grams of protein and 70 calories in total. Plus, eggs contain 13 essential vitamins and minerals and are one of the most concentrated sources of choline. Choline is a b-like vitamin that 90% of Americans aren’t getting enough of, yet is great support for brain health and memory, muscle function and more.
Try It: Hard boil eggs during meal prep and have them ready to go. Toss one with a half of an avocado and top with “everything bagel” seasoning for a fully loaded snack that will keep your hunger at bay!
10. CHEESE
And last but not least… cheese. With countless varieties to choose from, cheese is a great high-fat, low-carb snack. The nutrient composition varies depending on what type of cheese you’re enjoying — however, most types are a great way to get more protein and calcium in your diet. Lower fat options may be a way to decrease saturated fat intakes, but they also may be lackluster in flavor. Plan your meals around what satisfies and satiates you the most, enjoying cheese as with other sources of saturated fat, in moderation.
Try It: Sprinkle it on a salad, throw a slice of it on your favorite protein or simply nibble on a few cubes to help meet your daily macro needs.
TO SUM IT UP
Fats are essential to succeed on the ketogenic diet. Since 70%-80% of your daily calories will come from them, it’s important to choose them carefully. Reference the list above next time you're meal planning to reap the full benefits of these delicious foods on your keto-friendly journey.
*Always consult your physician before starting an eating plan that involves regular consumption of high-fat foods.
SOURCES:
- https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
- https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/the-skinny-on-fats
- https://www.ahajournals.org/doi/10.1161/JAHA.121.024014
- https://pubmed.ncbi.nlm.nih.gov/27916000/
- https://pubmed.ncbi.nlm.nih.gov/25190822/
- https://medlineplus.gov/ency/patientinstructions/000728.htm
- https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/medium-chain-triglyceride
- https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-fresh-and-frozen-seafood-safely#:~:text=Fish%20should%20smell%20fresh%20and,red%20flesh%20if%20fresh%20tuna.
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/520005/nutrients
