Not all fats are equal. When adhering to a ketogenic (keto) diet and seeking nutritious choices, consider incorporating avocado (butter fruit), nuts, olive oil, or full-fat Greek yogurt into your meals. Continue reading to discover even more beneficial options. While engaging in a high-fat, very-low-carbohydrate ketogenic diet, it's vital to recognize that not all sources of fat offer the same health benefits. Some fat sources are significantly more advantageous than others, making it essential to prioritize wholesome options to effectively achieve your health objectives.

Here are 14 nutritious fat sources to savor while on the keto diet.

1. Avocados and Avocado Oil

Avocados are not just a delicious fruit; they are also a rich source of heart-healthy fats, dietary fiber, and a variety of essential vitamins and minerals. This nutrient-dense fruit is versatile and can be easily incorporated into various dishes.

Numerous studies indicate that both avocados and their oil play a beneficial role in promoting cardiovascular health, stabilizing blood sugar levels, and supporting the aging process. In countries like India, where avocados are gaining popularity, they are being integrated into traditional recipes to enhance nutritional value.

You can enjoy avocados on their own, whip them into creamy guacamole, or blend them into smoothies and salads to enrich them with healthy fats and nutrients. Additionally, a drizzle of avocado oil can elevate the flavor of grilled or steamed vegetables, and it serves as a fantastic base for making salad dressings and various keto-friendly sauces, making it a staple in kitchens across Australia and Canada as well.

2. Nuts

Incorporating a diverse range of nuts into your diet serves as an excellent strategy to enhance your intake of healthy fats, plant-derived proteins, and dietary fiber. Notably, research indicates that increasing your nut consumption is linked to a lower risk of heart disease, as well as decreased mortality rates related to cancer, diabetes, and respiratory conditions.

Each type of nut offers a unique nutrient profile, making it beneficial to enjoy a variety of your preferred nuts. Options such as pistachios, walnuts, almonds, pecans, cashews (kaju), and Brazil nuts provide fantastic choices for low-carbohydrate, high-fat diets, including ketogenic regimens.

Consider carrying a mix of nuts for on-the-go snacking, sprinkling them over salads and soups for added texture, or creating delicious nut-based spreads like a walnut pesto for an enriching flavor boost.

3. Nut and Seed Butters

Nut and seed butters provide the same nutritional advantages as consuming whole nuts and seeds, packaged in a more adaptable form. These butters can be effortlessly incorporated into various meals and snacks, making them a delightful addition to your diet. For instance, you can spread sunflower butter on keto-friendly crackers or use almond butter as a dip for an array of low-carb vegetables, adding both flavor and healthy fats.

Furthermore, incorporating your preferred nut butter into smoothies can enhance texture and taste, while they serve as an excellent base for preparing energy bites. Additionally, nut butters can elevate sauces and marinades, making them perfect complements for fish dishes or veggie noodles, appealing to diverse culinary traditions from India to Australia.

If you prefer a homemade option, creating your own nut and seed butters is certainly feasible. However, if you opt for store-bought varieties, it's essential to scrutinize the ingredient labels carefully. Many commercial products may include added sweeteners, which can render them unsuitable for those following a ketogenic diet.

4. Flax Seeds

Flax seeds (alsi) are a remarkable source of anti-inflammatory omega-3 fatty acids, dietary fiber, and beneficial plant compounds that promote overall health. When you consume 100 grams of flax seeds, you benefit from approximately 26 grams of fiber, 17 grams of protein, and 42 grams of fat, with nearly half of that derived from heart-healthy omega-3s. Numerous studies suggest that flax seeds and their oil may play a role in preventing various health conditions, including heart disease, certain types of cancer, diabetes, and neurodegenerative disorders.

Consider adding ground flax seeds to your morning smoothies or sprinkle them over salads, soups, or a delicious keto yogurt parfait. Additionally, you can seamlessly incorporate whole or ground flax seeds into your favorite recipes, enhancing keto-friendly crackers, muffins, and pancakes.

5. Hemp Hearts

Hemp hearts, also known as hemp seeds, are an exceptional, nutrient-rich choice for enhancing fat intake in ketogenic diets. These tiny seeds deliver a wealth of benefits, making them a fantastic addition for those pursuing a high-fat nutritional approach.

For every three tablespoons (approximately 30 grams) of hemp hearts, you receive around 15 grams of healthy fats, positioning them as an ideal option for individuals focused on fat-rich diets. Remarkably, hemp hearts are among the limited plant-based protein sources that offer all nine essential amino acids, making them a complete protein. They are also packed with essential vitamins and minerals, such as vitamin E, calcium, iron, and potassium, which contribute to overall health.

With their mild taste and texture akin to sesame seeds, hemp hearts seamlessly integrate into various dishes without significantly altering the original flavor. They can be sprinkled over yogurt, salads, and roasted vegetables, blended into smoothies and soups, or incorporated into energy bites. Additionally, they make a delightful addition to sauces and dressings, enhancing both taste and nutrition.

6. Chia Seeds

Chia seeds are a powerhouse of healthy fats and fiber, establishing them as an excellent choice for those following a keto diet. These tiny seeds, known as 'sabja' in India, provide a significant nutritional boost. In an amount of 100 grams, chia seeds deliver approximately 27 grams of fat, predominantly omega-3 fatty acids, along with 34 grams of fiber, which constitutes about 136% of the Daily Value (DV). This high fiber content is particularly beneficial for digestive health. Moreover, these seeds are rich in a variety of plant compounds, including quercetin and kaempferol, which have been linked to reduced inflammation and may help shield against chronic diseases like cancer, cardiovascular issues, and diabetes.

One of the remarkable features of chia seeds is their ability to absorb water. When soaked in liquid for a few hours, they develop a gelatinous texture, making them ideal for creating chia pudding or as a thickening agent in sauces and dressings.

Incorporating chia seeds into your meals is simple; they can be blended into smoothies, stirred into yogurt, or added to soups and salads for an extra crunch. Additionally, they can be utilized to prepare keto-friendly crackers or as a healthy breading for baked fish, chicken, or pork dishes.

7. Olives and Cold-Pressed Olive Oil

For decades, the advantages of incorporating olives and olive oil into our diets have been extensively studied, and it’s evident why they are staples in many of the healthiest eating patterns around the globe. Rich in monounsaturated fats that promote heart health, olives also provide a valuable source of vitamin E and a variety of phytochemicals known to combat inflammation, thereby potentially lowering the risk of chronic ailments such as cardiovascular diseases, certain cancers, and osteoporosis. This makes olives an exceptional addition to any diet.

Not only are olives a convenient and portable snack option, but they also shine when added to salads or served as part of antipasti platters. To elevate their taste, consider stuffing olives with flavorful ingredients such as garlic, pimentos, or even gorgonzola cheese. Transform whole olives into a delectable tapenade by puréeing them with olive oil, anchovies, and capers, creating a spread that enhances the moisture, flavor, and richness of vegetable sandwich wraps.

Cold-pressed extra virgin olive oil is an excellent choice for drizzling over grilled or lightly sautéed vegetables, adding healthy fats, or serving as a versatile base for dressings and marinades for roasted meats, vegetables, or fresh salads.

8. Coconuts and Unrefined Coconut Oil

Coconuts (nariyal) and unrefined coconut oil have gained popularity as excellent sources of fat within the ketogenic diet, primarily due to their richness in medium-chain triglycerides (MCTs). These unique fats are easily absorbed by the body and readily utilized for energy. Studies indicate that consuming MCTs can facilitate the transition into ketosis, a metabolic state where the body shifts from burning glucose to utilizing fats for energy. Moreover, MCTs have a higher propensity to be metabolized for energy rather than being stored as fat, potentially contributing to effective weight management.

Incorporate unsweetened coconut flakes into your homemade trail mix or blend them into smoothies for added texture and flavor. For a delightful culinary experience, use full-fat coconut milk in your curry dishes or roast seasonal vegetables using coconut oil. For an exotic twist, try sautéing cauliflower rice in coconut oil and a splash of fresh lime juice, capturing the essence of island cuisine.

9. Cacao Nibs

Rethink the idea that chocolate can't fit into your keto lifestyle; cacao nibs are here to change that perception. These small, unsweetened bits are derived from raw chocolate and are completely unprocessed. A mere 100 grams of cacao nibs contains approximately 43 grams of fat and an impressive 32 grams of dietary fiber. Not only do cacao nibs deliver a delightful crunch, but they are also a fantastic source of polyphenols—plant-based compounds that boast potent anti-inflammatory properties, potentially promoting the growth of beneficial gut bacteria. This makes them a nutritious addition to your diet.

Incorporate cacao nibs into your homemade smoothies, energy bites, or a wholesome trail mix. For those who crave something sweet, whip up a keto hot chocolate by melting cacao nibs in unsweetened coconut milk over low heat. Sweeten it up with your choice of keto-friendly sweeteners like stevia or monk fruit for an indulgent treat.

10. Full-Fat Greek Yogurt

While it does contain a small amount of carbohydrates, unsweetened full-fat Greek yogurt can be an excellent addition to a ketogenic diet. A standard serving size of 100 grams (approximately 3.5 ounces) offers around 4 grams of fat, 10 grams of protein, and about 4 grams of carbohydrates, contributing nearly 10% of the Daily Value (DV) for calcium. This yogurt is also rich in beneficial bacteria, known as probiotics, which support healthy digestive function.

Enjoy Greek yogurt on its own or create a delicious keto yogurt parfait by layering it with a mix of nuts, seeds, coconut, and cacao. For a flavorful twist, consider adding fresh herbs and spices to transform it into a tasty vegetable dip.

11. Fatty Fish

Fatty fish such as salmon (??????), tuna (??????), anchovies (????????), and sardines (?????) are excellent components of a nutritious ketogenic diet. These fish varieties are not only abundant in high-quality protein but also packed with heart-healthy omega-3 fatty acids, which are essential for overall well-being. Additionally, certain types like salmon provide a significant amount of vitamin D, a crucial nutrient for supporting immune health, maintaining bone strength, and numerous other bodily functions.

For a delightful meal, consider baking or grilling a filet of wild-caught fatty fish and serving it atop a bed of fresh salad greens or alongside a selection of roasted vegetables. Alternatively, you can creatively use your preferred canned fish mixed with mayonnaise, herbs, and spices to fill lettuce wraps, avocados (???????), or crunchy celery sticks, making for a nutritious and satisfying snack.

12. Whole Eggs

Whole eggs are not only incredibly nutritious but also exceptionally versatile, making them a fantastic choice for those following a ketogenic diet. A standard egg weighing approximately 100 grams contains about 9 grams of fat, 13 grams of protein, and roughly 140 calories. It's essential to consume the entire egg, as the yolk is packed with B vitamins and powerful antioxidants like lutein and zeaxanthin, which are beneficial for maintaining eye health.

For convenience, consider hard-boiling a batch of eggs to enjoy as nutritious snacks throughout the week. Alternatively, you can mix them with a bit of mayonnaise for a delightful egg salad. Another option is to prepare a scramble enriched with low-carb vegetables, or enjoy poached eggs served with creamy avocado and fresh tomato slices.

13. Butter

Butter serves as an excellent addition to your keto diet due to its carb-free nature and high fat content, which stands at approximately 80%. Previously viewed as detrimental to heart health, recent studies reveal that the correlation between butter consumption and risks of heart disease or stroke is minimal or even neutral. This creamy delight is also recognized as one of the top sources of butyrate, a short-chain fatty acid that early research suggests may significantly contribute to enhancing brain health.

Furthermore, some studies indicate that organic butter derived from grass-fed cows might possess a slightly more beneficial fat profile compared to that from conventionally raised cows. Regardless of your choice, prioritize quality to reap the maximum benefits.

Incorporate butter by roasting or sautéing vegetables, or by spreading it on keto-friendly muffins, waffles, or pancakes. Additionally, for a delectable roast, rub butter over a whole chicken to achieve irresistibly crispy skin.

14. Cheese

Cheese represents an excellent high-fat, low-carbohydrate choice for those following a ketogenic diet, and with countless varieties available globally, the possibilities are virtually endless. While the specific nutrient profile can differ based on the cheese type, many varieties are rich in protein and calcium, essential for maintaining strong bones. Additionally, certain fermented cheeses like cheddar and gouda are known to contain beneficial probiotics, which can support gut health.

Indulge in cheese slices paired with fresh vegetable sticks for a nutritious snack, or melt it over roasted or steamed veggies for added flavor. Consider incorporating shredded cheese into salads or alongside grilled meats, or even using it as a topping to create delicious keto mushroom pizza sliders.

Fats to Limit on Keto

While fats are the cornerstone of calories in a ketogenic diet, not every fat source contributes positively to your health—regardless of how well they align with your dietary macronutrient goals.

1. Artificial Trans Fats

• Artificial trans fats, which are synthetically created, are notorious for significantly elevating the risk of heart disease and should be strictly avoided, irrespective of your dietary preferences. 
• These unhealthy fats are often present in highly refined oils and commercially processed foods, including cakes, cookies, pastries, biscuits, crackers, and various ultra-processed snacks.
•  On ingredient labels, trans fats may be listed as “partially hydrogenated oils” or “shortening.” It’s advisable to steer clear of any products containing these components as much as possible.
• However, under current regulations by health authorities, including those in India, products with trans fats manufactured before June 18, 2018, are allowed to be sold until January 2020, or even 2021 in certain situations.
• Additionally, if a food contains less than 0.5 grams of trans fats per serving, it can be legally labeled as containing 0 grams of trans fats.

2. Processed Meats

Processed meats, such as deli meats, sausages, salami, hot dogs, and cured or smoked meats, are often marketed as being compatible with a keto diet. While these items can technically fit into a ketogenic meal plan, numerous studies have linked high consumption of processed meats to an increased risk of digestive tract cancers.

Thus, it’s wise to limit your intake of these foods. Instead, prioritize whole, minimally processed options for optimal health.

3. Fried Foods

Deep-fried items may appear in some ketogenic meal plans, but it's prudent to reconsider their inclusion in yours.Fried foods are typically high in trans fats, which can elevate your risk of heart disease. Certain refined oils commonly used for frying, such as corn oil, often contain trace amounts of trans fats. When subjected to high temperatures, these oils may generate even more trans fats. Fried foods absorb significant quantities of these unhealthy fats, and regular consumption could result in adverse health outcomes over time. Therefore, it's best to limit fried foods to uphold your well-being while adhering to a ketogenic diet.

The Bottom Line

The ketogenic diet primarily emphasizes high-fat foods; however, it is essential to recognize that not all fats are created equal. Nutritious sources of healthy fats include fatty fish, avocados (butter fruit), coconut, olives (kalamata), nuts, and seeds, each offering a wealth of nutrition. For optimal health while following the keto diet, prioritize fats derived from whole, nutrient-dense foods, and steer clear of those originating from ultra-processed oils, meats, and fried items.