Fats and Oils
The most of the calories on a ketogenic diet come from dietary fats, we should consider digestive tolerance. Some people cannot eat vegetable oil in high amounts, mayonnaise or olive oil. Knowing that vegetable oils are rich in polyunsaturated omega-6 fatty acids this is a good thing. Omega-6 fatty acids are included in margarine, sunflower oil, soybean oil, safflower oil, corn oil and canola oil and they are pro-inflammatory in our organism, making you ill if they are your only fat source. You shouldn’t cook with them as well.
The nuts, expect walnuts and macadamias are rich in omega-6 fatty acids, which means that you should consume them in moderate amounts. Anyway, omega 6 and omega 3 fatty acids are essential polyunsaturated fats. You should balance the intake of omega 3 and omega 6 and 1 teaspoon a day will be enough. Consuming wild salmon, tuna and shellfish will provide your body with omega 3 fatty acids which are important part of the low carb food list. Several nuts or a little bit of mayonnaise will give you omega 6. In case you aren’t a fan of seafood, you should eat small amounts of fish or krill oil supplements for omega 3s.
Saturated and monounsaturated fats like butter, coconut oil, macadamia nuts, avocado and egg yolks are tolerable by majority of the people and they diminish inflammatory processes because of their chemically stable structure. Fats and oils can be incorporated into your salad dressings, sauces and any other additions for your dishes. In time, you will get used to adding a source of fat into your meals.
Stay away from hydrogenated fats like margarine to reduce the trans fats ingestion. When buying vegetable oils like olive, sunflower, canola, soybean, safflower, sesame and flaxseed oils, always look for the “cold pressed” ones. Always refrigerate your cold pressed oils in order to prevent rancidity. Don’t heat the vegetable oils. When frying, use beef tallow, coconut oil, ghee or olive oil because have high smoke points.
- Avocado (very rich in fat, which is why I’m including it here)
- Avocado oil
- Almond oil
- Beef tallow (from grass fed cattle)
- Butter: from organic sources
- Chicken fat (organic)
- Duck fat (organic)
- Ghee (butter with milk solids removed)
- Lard, like organic leaf lard (it mustn’t be hydrogenated)
- Macadamia Nuts
- Macadamia oil
- Mayonnaise (most of them have carbs, so count them. Duke’s brand doesn’t contain sugar.)
- Olive oil (organic)
- Organic coconut oil, coconut butter and coconut cream concentrate
- Organic Red Palm oil
- Peanut Butter: use onlyt unsweetened products, and restrict because of Omega 6 content.
- Seed and most nut oils: Sesame oil, Flaxseed oil, etc. These are rich in inflammatory Omega 6 fats, so use them in moderate amounts, and don’t heat them.
- 85-90% dark chocolate can be eaten in small amounts, or use Chocoperfection low carb chocolate.
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