Trans Fats and the Keto Diet | Exploring the Best and Worst Options for a Healthy Keto Diet


Trans Fats and the Keto Diet | Exploring the Best and Worst Options for a Healthy Keto Diet

trans fats and the keto diet

Welcome to the ultimate guide to keto fats! If you’re following a keto diet or considering it, understanding the different types of fats and their impact is crucial. In this comprehensive guide, we will explore the best and worst options for a healthy keto diet, helping you make informed choices to support your health and weight loss goals.

Understanding Keto Fats

keto fats

First, let’s define what keto fats are, emphasizing their role as a crucial source of fat for those following this type of diet. Keto fats refer to the types of fats that are recommended for those following a ketogenic diet – a low-carb, high-fat diet that aims to switch the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. On a keto diet, fat intake is significantly increased, while carbohydrate intake is restricted.  That’s correct. The ketogenic diet emphasizes consuming fats that are high in quality to both support ketosis and promote overall health. These fats primarily consist of monounsaturated and saturated fats, with a limited intake of polyunsaturated fats. Here are some of the key types of fats recommended on a ketogenic diet:

  • Monounsaturated Fats (MUFAs): These are considered heart-healthy fats found in foods like avocados, olives, and nuts (such as almonds, pecans, and macadamias), as well as olive oil. MUFAs can help with weight loss, reduce the risk of heart disease, and decrease inflammation. 
  • Saturated Fats: While traditionally viewed with skepticism due to concerns about heart health, saturated fats are a key component of a ketogenic diet. Sources include butter, ghee, coconut oil, lard, and fatty cuts of meat. Recent research suggests that when consumed as part of a low-carb diet, these fats may not have as negative an impact on heart health as once thought.
  • Polyunsaturated Fats (PUFAs): Although these fats are essential in any diet, on a keto diet, it’s important to consume them in balance. Omega-3 fatty acids, a type of PUFA, are particularly emphasized for their anti-inflammatory benefits and are found in fatty fish like salmon, sardines, and mackerel, as well as in flaxseeds and chia seeds. However, it’s recommended to consume omega-6 fatty acids, another type of PUFA found in many vegetable oils, in moderation due to their pro-inflammatory potential when consumed in excess. 
  • MCT Oil: Medium-chain triglycerides (MCTs) are fats that are easily converted into ketones by the liver, making them a quick and efficient energy source for those on a ketogenic diet. MCT oil can be derived from coconut oil or palm oil and can be added to coffee, smoothies, or salads.

What are Keto Fats?

Keto fats include various types of fats such as saturated fat, monounsaturated fat, and polyunsaturated fat that are derived from both animal and plant sources. These fats provide a concentrated source of energy and play a vital role in supporting hormone production, brain function, and cell membrane integrity.

The Importance of Fats on a Keto Diet

Fats are a fundamental component of a keto diet. They are the primary source of energy and play a key role in keeping you satiated. In addition, fats are essential in helping the body absorb fat-soluble vitamins and supporting the production of hormones, making them a key component of the calories on a ketogenic diet. However, not all fats are created equal, and it’s crucial to differentiate between healthy fats and unhealthy fats when following a keto diet.

Types of Keto Fats to Eat

types of keto fats

When following a keto diet, it’s important to choose the right types of fats to support your health and weight loss goals, focusing on those that are a beneficial source of fat to eat on keto. Here are some of the best types of keto fats to include in your diet:

Saturated Fats

Saturated fats are often misunderstood and unfairly criticized. Contrary to popular belief, they can be a healthy component of a keto diet. Sources of saturated fats include foods like butter, ghee, coconut oil, and fatty cuts of meat. These fats are stable at high temperatures, making them suitable for cooking and baking. They also provide a good source of energy and support hormone production.

Polyunsaturated Fats

Polyunsaturated fats, such as omega-3 and omega-6 fatty acids, are essential for the body. They help lower the risk of heart disease and support brain function, thanks to their omega-3 fats content. Incorporate foods like fatty fish, flaxseeds, chia seeds, and walnuts into your keto diet to get an adequate intake of polyunsaturated fats.

Monounsaturated Fats

Monounsaturated fats are heart-healthy fats that can be found in foods like avocados, olive oil, and nuts. These fats help lower bad cholesterol levels and reduce the risk of heart disease. Including monounsaturated fats in your keto diet can also help keep you feeling satisfied and full.

Fats to Avoid on a Keto Diet

fats to avoid

When following a keto diet, it’s crucial to be mindful of the types of fats you consume. Certain fats should be avoided due to their negative impact on health and their interference with the state of ketosis. Here are some fats to steer clear of, particularly those high in saturated fat and amounts of trans fats.

Trans Fats

Trans fats are one of the unhealthiest fats you can consume. They are created through the process of hydrogenation, which adds hydrogen molecules to vegetable oils, resulting in a solid fat that increases shelf life. Trans fats not only raise bad cholesterol levels but also lower good cholesterol levels, putting you at greater risk for heart disease. Common sources of trans fats include processed foods, fried food, and products made with partially hydrogenated oils.

Unhealthy Fats

Aside from trans fats, it’s also essential to be cautious of other unhealthy fats. These include highly processed fats found in deep-fried foods and baked goods, as well as fats derived from unhealthy animal sources. These fats can lead to weight gain, inflammation, and an increased risk of heart disease when consumed in excessive amounts.

Best and Worst Fats to Choose on a Keto Diet

best and worst fats

Not all fats are created equal. While some fats should be avoided, others provide numerous health benefits and are encouraged on a keto diet. Here are some of the best and worst fats to consider:


Avocado is a perfect keto-friendly food due to its high-fat content and low carbohydrate count. This fruit is packed with monounsaturated fats, a heart-healthy source of fat that can help lower bad cholesterol levels. Although avocados are beneficial, it’s important to consume them in moderation, as they are calorie-dense. Aim for half an avocado per serving to keep your fat intake in check.

Coconut Oil

Coconut oil is another excellent fat choice for the keto diet. It contains medium-chain triglycerides (MCTs), which are quickly converted into ketones and used as a source of fuel. Coconut oil has been shown to enhance weight loss and support brain function. Include coconut oil in your cooking and baking or add a spoonful to your daily coffee or smoothie for a delicious and nutritious boost.

Healthy Saturated Fats

Contrary to popular belief, saturated fats can be part of a healthy keto diet, as long as they come from high-quality sources. Foods like grass-fed butter, ghee, and fatty cuts of meat provide essential nutrients and can aid in weight loss. These fats are stable at high temperatures, making them ideal for cooking and baking. However, it’s important to consume them in moderation and balance them out with other healthy fats.

How to Incorporate Keto Fats into Your Diet?

incorporate keto fats

When following a keto diet, it’s essential to understand how to incorporate keto fats into your meals and snacks. Here are some meal ideas and snack options to help you meet your fat intake goals:

Meal Ideas with Keto Fats

Start your day with a keto-friendly breakfast by cooking eggs in coconut oil and adding avocado slices on the side. For lunch, enjoy a salad with mixed greens, grilled chicken, and a drizzle of olive oil as a dressing. For dinner, try a delicious piece of fatty salmon cooked in butter, served with steamed broccoli.

Another popular option is to make keto-friendly tacos using lettuce wraps, ground beef cooked in coconut oil, and topped with shredded cheese and guacamole, making it a perfect keto meal. If you’re craving a creamy pasta dish, substitute regular noodles with spiralized zucchini and toss them in a sauce made of heavy cream and Parmesan cheese.

Snacks and Desserts with Keto Fats

When it comes to snacks and desserts, there are plenty of options that incorporate keto fats. For a quick and easy snack, grab a handful of nuts like almonds or macadamia nuts. You can also have some cheese and pepperoni slices or enjoy celery sticks with peanut butter or cream cheese.

If you have a sweet tooth, keto-friendly desserts can satisfy your cravings without derailing your diet like other high-carb sweets. Treat yourself to a small square of dark chocolate or make some homemade fat bombs using coconut oil, almond butter, and cocoa powder. These fat bombs are a delicious way to increase your fat intake while enjoying a guilt-free dessert.

Tips for Successfully Navigating a Trans Fat-Free Keto Diet

 Successfully navigating a trans-fat-free keto diet encompasses thorough planning and strategic food choices. The ketogenic diet is high in fats, moderate in proteins, and very low in carbohydrates. While it emphasizes fats, not all fats are created equal.

Trans fats, found in partially hydrogenated oils, are considered unhealthy and can increase the risk of heart disease and other health problems. Here are some tips for successfully sticking to a trans-fat-free keto diet: 

1. Understand Fats

  • Healthy Fats: Focus on consuming healthy fats, such as avocados, olive oil, coconut oil, butter from grass-fed cows, and fatty fish. These fats provide essential fatty acids and nutrients. 
  • Avoid Trans Fats: Trans fats are found in processed foods, baked goods, and some margarines. Always read labels to avoid trans fats, looking for “partially hydrogenated oils” in the ingredient list. 

2. Read Labels Carefully 

Food labels are your best tool, as it’s best to keep an eye on the types of fats and their quantities in your food choices. Even products marketed as “low in fat” might contain trans fats or unhealthy ingredients. Check the labels for carbohydrate content and ensure there are no hidden trans fats. 

3. Prepare Your Meals 

By cooking your meals, you have complete control over what goes into your food. It allows you to use whole, unprocessed ingredients and healthy fats to stay within the keto guidelines without trans fats. 

  • Choose Whole Foods: Rely on whole, unprocessed foods as much as possible. Fruits (in moderation due to carbs), vegetables, meats, and fish should form the bulk of your diet. Whole foods don’t contain added trans fats, making them a healthier choice overall. 

4. Stay Informed 

Nutritional science evolves constantly. Stay informed about the latest research on fats, ketogenic diets, and overall nutrition to make educated decisions about your diet. 

5. Consider Omega-3 Supplements 

Omega-3 fatty acids are beneficial for heart health. Consider supplementing with fish oil or algae oil to ensure you’re getting enough omega-3s, especially if your diet lacks fatty fish, a key consideration for anyone monitoring omega-3 fats on this type of diet. 

6. Hydrate and Replace Electrolytes

When starting a ketogenic diet, you may experience the keto flu, partly due to changes in electrolyte balance. Drink plenty of water and consider adding electrolytes like magnesium, potassium, and sodium. 

7. Collaborate with a Professional 

If possible, work with a dietitian or nutritionist who can help tailor the keto diet to your needs while ensuring you avoid amounts of trans fats and maintain a balanced intake of nutrients. 

8. Embrace Experimentation 

Each body reacts differently to dietary changes, particularly when adjusting to a diet high in saturated fat like keto. Be open to experimenting with different foods and ratios to find what works best for your body, preferences, and lifestyle.


keto fats into your diet

Incorporating keto fats into your diet is crucial for achieving success on a perfect keto diet. By choosing the right types of fats and avoiding unhealthy options, you can support your health, fuel your body, and stay in ketosis. Remember to include a variety of healthy fats like avocados, coconut oil, and fatty fish in your meals and snacks. With the right strategies and delicious recipes, you can enjoy a satisfying and nutritious keto diet. 

In summary, the success of a perfect keto diet heavily relies on the intake of appropriate fats. Emphasizing healthy fat sources such as avocados, coconut oil, and fatty fish not only enriches the diet with essential nutrients but also helps in maintaining ketosis, a state vital for the keto diet to work effectively. By carefully selecting fats, avoiding those that are detrimental to health, and embracing a range of beneficial fats, one can ensure that their keto diet is both pleasurable and nutritionally sound. Implementing these strategies and experimenting with various recipes can make the keto journey enjoyable and fruitful, leading to potential health benefits and weight loss. 


What type of fat should you primarily eat on the keto diet?

On the keto diet, it’s best to focus on unsaturated fats, including omega-3 and omega-6 fatty acids found in fish, nuts, and seeds, as well as saturated fats from sources like dairy, eggs, and certain oils. High-quality sources of healthy fats are crucial for maintaining energy and supporting overall health while following the ketogenic diet.

Are all fats on the keto diet good? How about trans fats?

Not all fats are considered beneficial on the keto diet. Specifically, artificial trans fats found in partially hydrogenated oils should be avoided due to their negative impact on heart health and cholesterol levels. It’s best to prioritize healthy keto fats such as those from avocados, olive oil, and fatty fish, while minimizing the intake of trans fats.

Can you eat foods that contain trans fats on the keto diet?

While following the keto diet, it’s best to avoid foods that contain artificial trans fats altogether. These fats have been shown to raise bad cholesterol levels (LDL) and lower good cholesterol levels (HDL), which can lead to heart disease. Look for foods high in unsaturated fats, and check labels to ensure they contain 0 grams of trans fats per serving.

What are the best fats to include in a healthy ketogenic diet?

The best fats to include in a ketogenic diet are unsaturated fats, including monounsaturated and polyunsaturated fats found in olive oil, avocados, and nuts, as well as saturated fats like those in coconut oil, butter, and animal fat from grass-fed sources. Additionally, incorporating omega-3-rich foods can further enhance the health benefits of a keto diet.

How does cholesterol consumption impact someone following the ketogenic diet?

Cholesterol, especially from high-quality saturated fat sources, does not have the negative impact on health as once believed when consumed as part of a balanced keto diet. However, individual responses to dietary cholesterol can vary, so monitoring cholesterol levels and consulting with a healthcare provider is advisable for those following the keto diet, particularly for people with existing health conditions.

Why is it important to avoid sugary foods and carbohydrates even if they contain fats on keto?

Avoiding sugary foods and carbohydrates on a keto diet is crucial because these can spike blood sugar levels, leading to an increase in insulin that could disrupt ketosis—the metabolic state that the ketogenic diet aims to achieve. Additionally, many sugary foods and processed snacks that contain fats often have unhealthy trans fats or high amounts of saturated fats coupled with unhealthy ingredients, steering away from the goal of achieving a state of nutritional ketosis with healthy fats.

How much fat should you eat on the keto diet to maintain ketosis?

The specific amount of fat needed to maintain ketosis can vary greatly among individuals, depending on factors like age, activity level, and metabolic health. Typically, fat intake on a ketogenic diet constitutes about 70-80% of total daily calories, with moderate protein and very low carbohydrate intake, showcasing the importance of selecting the right source of fat to eat on keto. Calculating personal macros with the help of a nutritionist or using reliable keto calculators online can help determine the right amount of fat intake for keeping in ketosis.

Are there any risks associated with consuming high amounts of saturated fat and cholesterol on a keto diet?

Consuming high amounts of saturated fat and cholesterol within the context of the keto diet is generally considered safe for most people, especially when choosing high-quality sources and maintaining a balanced intake with unsaturated fats. However, individuals with certain health conditions or genetic predispositions to heart disease should consult healthcare providers, as personalized adjustments to dietary fat intake may be necessary.

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