The Ketogenic Diet: A Guide to Eating Healthy Sources

Flax seeds, chia seeds, coconuts, unrefined coconut oil, and nuts are some of the healthy fats suggested for the ketogenic diet.

FREMONT, CA: When implementing a high-fat, extremely low-carb ketogenic (keto) diet, it's crucial to remember that not all fats are created equal. To properly achieve one's health goals, one must load one's plate with the healthiest fat sources. Certain fat sources are better for consumers than others.

Healthy Fat Sources to Consume When Following the Keto Diet:

Nuts: Including a variety of nuts in one's diet is an excellent way to increase their consumption of healthy fats, plant-based protein, and fiber. Furthermore, eating more nuts is linked to a lower risk of heart disease and fatalities from cancer, diabetes, and respiratory disorders.

Nuts vary in nutrient composition, so consuming a selection of one's favorites can help one reap the most advantages. Pistachios, walnuts, almonds, pecans, and Brazilian nuts are excellent choices for low-carb, high-fat diets like keto. Carrying mixed nuts as a snack is recommended, sprinkling them on salads and soups, or preparing a nut-based spread such as walnut pesto.

Flax seeds: Flax seeds are high in anti-inflammatory omega-3 fats, fiber, and other plant chemicals. Eleven grams of fiber, seven grams of protein, and eighteen grams of fat, of which half is omega-3, are found in one-quarter cup (42 grams) of flax seeds. Studies have shown that flaxseed and oil can help prevent diabetes, cancer, heart disease, and degenerative brain diseases. Mixing powdered flax seeds into smoothies or sprinkling them on salads, soups, or a keto yogurt parfait is suggested. Individuals may also use whole or crushed flax seeds in recipes for keto-friendly crackers, muffins, and pancakes.

Avocados and avocado oil: Avocados are high in fiber, critical vitamins, and minerals, as well as heart-healthy fatty acids. According to research, avocados and their oil may help with heart health, blood sugar balance, and healthy aging.

Avocado can be enjoyed independently, made into guacamole, or added to smoothies and salads to increase fat and vitamin value. Drizzling avocado oil over grilled or steamed vegetables or using it to make salad dressings and other keto-friendly recipes makes it a healthy choice.

Chia seeds are perfect for a ketogenic diet because they are abundant in fiber and healthy fats. In just one tablespoon (15 grams) of chia seeds, people receive 4 grams of fat, predominantly omega-3s, and 4 grams of fiber, approximately 16 percent of the daily value.