When it comes to fat on the keto diet, you want to make sure you're eating quality fats. Anna Barnwell, MPH, MSW, a member of the Virta Health team, explained in a blog post that a majority of your dietary fat should come from monounsaturated and saturated fats. You should be cautious of polyunsaturated fats like corn, sunflower, and peanut oils since your body cannot tolerate them well in large amounts.
Monounsaturated Fats
- Animal fats
- Avocado oil
- Bacon
- Canola oil
- High-oleic safflower oil
- Lard
- Macadamia nut oil
- Olive oil
- Sausage
Saturated Fats
- Beef (suet)
- Butter
- Cheese
- Coconut oil
- Cream
- Lamb
- Palm oil
Polyunsaturated Fats
- Flaxseed oil (an alternative for vegetarians and vegans)
- Omega-3
- Omega-6