Trans Fats
The most important fats to avoid is Trans Fats. These types of fats have been chemically altered and industrially produced to improve their physical appearance and taste. This method, however, has been shown to significantly increase LDL cholesterol in humans (The Bad One) by about 10% and has no impact on the protective HDL cholesterol.
Trans fat is a variant of unsaturated fat. 50 years ago, saturated fats were thought to be the enemy, as they were incorrectly linked with certain diseases. When trans fats were first introduced to food production, they were considered miraculous because they allowed a liquid oil to be converted to a solid spread without the “adverse effects” of saturated fat on blood cholesterol.
By 1990, research by Mensking and Katan showed trans fats elevated the harmful LDL cholesterol by about a tenth more than regular unsaturated fat. Compared with other fats, trans fats didn’t have the benefit of elevating the protective HDL cholesterol. Mensink and Katan concluded that trans fats were worse type of food that contributed to heart disease.
This was shown convincingly by Walter Willett in his 1993 study of US nurses. Those who reported eating a large number of trans fats (more than 5.7 grams a day) were around two-thirds more likely to have a heart attack than nurses eating less than 2.4 grams a day.
Trans fats from dairy and beef fat (“natural” trans) were not linked to heart disease risk.
Here are a list fats to avoid Foods That Contain Trans Fats:
- Anything Fried Or Battered
- Store Bought Pie and Crust
- Margarine
- Cake Mixes and Frostings
- Non-Dairy Creamers
- Microwave Popcorn
- Frozen Dinners
Which Fats Can I Eat On The Ketogenic Diet?
Recommended fats to eat are olive oil, grass-fed butter, and coconut oil.
There are actually 3 main types of fats I recommend. These are:
Saturated Fats (Eat Meat, Dairy)
Saturated fats are usually a solid at room temperature and oxidize slowly. They have a stable composition which is why they are solid. This type of fat is most often found in animal foods including:
- Meat
- Dairy products
Monounsaturated Fat (Eat Avocados, Olive oil, Cashews)
Unsaturated fats are usually a liquid at room temperature. They have a weak composition which is why they convert to liquid easily. Monounsaturated fats are most often found in:
- Avocadoes
- Olives
- Almonds and Cashews
- Olive Oil and Sesame Oil
Polyunsaturated Fat
Polyunsaturated fats can be tricky. This type of fat is mostly found in the following foods:
- Sunflower seeds and pumpkin seeds
- Corn oil, safflower oil, and soybean oil
- Pine nuts and walnuts
There is also a specific type of polyunsaturated fat called Omega 3 Fats, studied due to their significant effect on heart health, their ability to lower triglyceride levels and increase High-density Lipoproteins. This type of fat is best balanced with Omega 6 fats at a ratio of 1:1, but you won’t have to worry about that as long as you are eating whole foods. These particular fats can be found in the following:
- Fatty fish – including salmon, mackerel, herring, and tuna
- Certain seeds – including flax seeds and chia seeds
- Walnuts
- Algae
Robin says
IHi Aaron
I am apoe3/4. Can I safely eat a keto diet. My LDL is 290 but the rest is good. I am gluten free and low grains already.
Thanks
Robin
FatForWeightLoss says
Please read this article, hopefully, this will make sense. https://www.fatforweightloss.com.au/genetic-makeup/
Essie Walker says
Hi Aaron,
I just have to have my coffee in the morning, but NOT black. What is a good creamer to use?
FatForWeightLoss says
I’d suggest heavy whipping cream 🙂
Uruj says
Hi Aaron, is vegetable oil healthy? I use Wesson brand
FatForWeightLoss says
Olive oil and Coconut oil yes, but any others no. A huge big no 🙂
Katie Knox says
Hi Aaron, I am just learning about the Ketogenic Lifestyle, and find your articles very educational. I would like to clarify the “fats to avoid”-transfat. Would this be all beef and dairy? Or just certain types, like those that are not organic or grass fed? Thank you for confirming! I am trying to start this new and improved lifestyle out correctly.
Sincerely,
Katie
FatForWeightLoss says
Hi Katie,
I’m glad you asked!
I’ve added a list of foods that contain trans fats to the post for easy access 🙂