One of the proposed issues with keto is that it raises your cholesterol. What the heck is that? Is higher levels of cholesterol good or bad? Why does keto affect it? Is it true that keto can harm your heart? In this series, we are going to cover the basics of cholesterol so you can make your own informed decision on whether keto will make a negative or positive impact on your health. The first part looked at the basics of “good” and “bad” cholesterol levels. Then, we looked at saturated fats. Today, we look at unsaturated fats on keto.
What are These Unsaturated Fats?
Unsaturated fats are liquid at room temperature. It includes monounsaturated fats and polyunsaturated fats, but what you really need to know is that unsaturated fats are “good.” In other words, the fat increases HDL levels and lowers LDL levels. It also includes Omega-3 fats. Omega-3 fats are not found naturally in the body, but we get them from our food. So, it’s important to eat food with naturally occurring Omega-3 fats.
Eating Unsaturated Fats on Keto
Okay, so after all the scientific mumbo-jumbo, what foods can you eat on keto that have unsaturated fats? Olive oil is a great source of it. Many people say that avocados are a keto person’s best friend, and this is why. They contain a lot of unsaturated fat. Nuts and seeds are also a good source of unsaturated fat, although they can also be high in carbs, so keto people need to be careful with these. Almonds, pecans, and walnuts are good options. Pumpkin seeds and flax seeds can also be a good option.
In order to get your Omega-3 fats, you should eat some seafood. This can work well on keto if you choose fattier fish. Fish like salmon, trout, and mackerel would be ideal. Seeds and nuts also contain Omega-3 fat. Sorry, folks, bacon is not on this list.
Choosing your Fat Wisely on Keto
If your doctor is hesitant about you starting keto, knowing this information can help put their mind at ease. Let them know that you are aware that unsaturated fats are best for you, and where you can find them. The final choice is always yours, but your appointments will go more smoothly if they are on board with your decision.
Good vs. Evil Unsaturated Fats on Keto
Here’s a bit of a rant of mine. Food and health is so often framed as good or bad. The healthy eating plate is “good” and keto is “bad.” LDL is “bad” and HDL is “good.” Saturated fats are “bad” and unsaturated fats are “good.” It’s ridiculous.
This is how we develop unhealthy eating habits. Unsaturated fats are what you should try to eat. But, in my (uneducated) opinion, the dangers of saturated fats are overblown. We eat dairy, a source of saturated fats, every day and yet our cholesterol levels are normal.
What is important is that you don’t take in fats from baked goods and fried foods. If you get your fat on keto from natural sources, you really should be fine. But, when in doubt, grab an avocado. It will make you feel full, keep you in ketosis, and keep your doctor happy with you!
Wendy
