It’s easy to get a good idea of what different fats do to your body from the science alone, but there are some myths that have gained traction with the general public over the years.
Are you curious about the keto diet? This low-carb, high-fat, high-protein, high-fat-low-carb (Ketogenic diet) is a healthy and efficient way to lose weight quickly. Over the last few years, it has become a favorite for those seeking to lose weight fast. It is a diet in which your body is forced to use fat for fuel instead of carbohydrates. The primary objective of the diet is to get your body into a state of ketosis, where your body burns ketones instead of sugar.
Many dishes taste better when something is added to them: a fatty sauce, a spicy seasoning, a hot marinade. That said, the keto diet should include enough fat to keep you satisfied after each meal.
What fats, oils, sauces and condiments can I add to my food and still be ketogenic? What’s best for your health?
Here’s a simple guide, with the least carbohydrate (keto) options on the left:
The numbers represent the average amount of net carbs per 100 grams (3.5 ounces). On the left, in the green area, are options that contain less than 5 grams of carbohydrates. The options in red (right) contain much more carbohydrates and should probably be avoided, even in small amounts, to stay in ketosis. Check out our tips for achieving ketosis.
Be careful. Read all the labels. Manufacturers often add sugar to many products.
Carbohydrate content can vary from brand to brand, so be careful. Learn how to use a nutrition label
To list the 61 different names for sugar or sweeteners in products
Who will win the contest between mustard and ketchup? Mustard, without hesitation. Ketchup contains a lot of sugar, mustard contains little or (sometimes) no sugar.
But again, read labels carefully, as some mustard brands sweeten. For example, traditional Dijon mustard contains no carbohydrates, while some brands of honey mustard may contain 10 grams or more.
Delicious grilled ribs or steaks are one of the greatest pleasures of people on a keto diet. However, beware of store-bought barbecue sauces, which often contain a lot of sugar. Eat them knowing they are high in carbs, or rub them with salt, pepper and powder or minced garlic.
Check out our guide to low-carb and keto grilling.
Fat is great!
For most of us, an understandable phobia of fat begins after 40 years of low-fat indoctrination.
Make sure you eat fats while on the keto diet. Eat butter, put coconut oil in tea and coffee. Drizzle with olive oil. Fats taste good, are filling and contribute to the sustainability of your keto diet.
How much should you eat? If you feel hungry between meals, eat some more fat. See our guide on how to eat more fat.
Some words about oil
What about vegetable oils, nuts and seeds? It’s a little more complicated than that. Natural oils that have been around for thousands of years are generally safe and should be used as part of the keto diet.
Feel free to use pure olive oil, ghee, avocado oil, almond oil, peanut butter, sesame oil, fish oil – anything whose oil can be easily extracted by simply squeezing, chopping, whisking or separating at low temperatures.
We recommend minimizing the use of industrial seeds or vegetable oils developed in the last 60 years, such as corn, soybean, safflower, sunflower and cotton seed oils. These oils are produced by chemical extraction and high temperature industrial processes. Since we don’t know what health effects this may have, we think it’s best to stick with traditional, less processed fats.
More information here: Vegetable oils : Are they good for your health?
Frequently Asked Questions
What sauces are OK on keto?
There are a few sauces that are OK on keto, but they should be used sparingly. These include: ketchup barbecue sauce salsa ketchup and mayonnaise ketchup, mustard, and vinegar ketchup, ketchup, and sugar-free syrup What are the best keto-friendly condiments? The best keto-friendly condiments are: ketchup mustard vinegar ketchup, mustard, and sugar-free syrup ketchup, ketchup, and mayonnaise ketchup, mustard, and vinegar salsa
What are good and bad fats on keto?
Good fats are those that are found in high amounts in the diet, such as omega-3 fatty acids, monounsaturated and polyunsaturated fats. Bad fats are saturated and trans fats.
What are the best fats to eat on keto?
The best fats to eat on keto are those that are high in saturated fat and low in carbs. Examples of these include: Butter Coconut oil Lard (pork fat) Palm oil Ghee (clarified butter) Lard (bacon fat) Tallow (beef fat) What are the best carbs to eat on keto? The best carbs to eat on keto are those that are low in net carbs and high in fiber. Examples of these include:
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