Six Good Fats for You

There are several ways in the keto diet that are even known to non-keto dieters. First, dieters must reduce carbohydrate intake by at least 50 grams a day. Second, eat more fat.

It may sound pretty easy but it's actually difficult. "Almost all types of butter and oil can be consumed by keto dieters," said researcher Keatley Medical Nutrition Therapy Scott Keatley, reported in the Women's Health Mag.

Basically there are several types of fat that are important and can still be consumed. One of them is saturated fat found in butter and coconut oil. When consumed actually the body will be fine.

This type of saturated fat can indeed increase LDL cholesterol levels or that is not needed by the body. However, saturated fats also produce good HDL cholesterol. This type of fat is also needed by the body.

Some types of fat from food ingredients are recommended during the keto diet. Next is the list.

Fish and Fish Oil

Keatley said fish oil contains polyunsaturated fat in long chains. Simply put, fish oil contains omega 6 and 3, as well as fatty acids. "This type of fat cannot be made by our body," Keatley explained.

Foods with omega 3 are also useful for brain health. But keep in mind, consumption of fish oil is not by using it when cooking. Fish oil can be consumed as a supplement. The best way is to cook several types of fish, such as salmon.

Avocados and Avocado Oil

Like fish oil, avocado oil is generally packed with healthy heart fatty acids. "There is a lot of knowledge that explains this," Keatley said. Poly and monounsaturated oils in avocados, olives and canola are more useful. Avocado oil has a high smoke point so it is better to use for cooking and frying with high fire.

Olive oil

The efficacy of olive oil does not need to be questioned, and almost in every kitchen. Use ordinary olive oil to saute or cook, while extra virgin oil can be used as a salad dressing. Another benefit, olive oil used for sautéing vegetables can help the body absorb several types of vitamins, including A, D, E, and K.

Canola Oil

Canola oil is a staple in a fairly standard kitchen. Those who are on the keto diet must have it. Not only is the taste light, canola oil also contains omega 3 so it is good for sautéing or frying.

Butter

Eating butter on a keto diet is recommended. But be sure to choose high-quality butter with omega fatty acids 3. Butter is a saturated fatty acid. Using it a little more often than other types of fatty acids is also recommended.

Coconut oil

In recent years coconut oil has been a trend used to cook and maintain healthy skin. In the kitchen, coconut oil contributes to the strong lauric acid content as an immune enhancing nutrient.