Best Fats To Eat On A Low Carb Diet


As you may know, a low carb diet such as the keto diet is a kind of diet that restricts the consumption of carbohydrates, such as pasta, sugary foods, and bread. The diet is all about eating protein, healthy vegetables and healthy fats. If you’re planning to go on a low carb diet, one of the first things that you need to do is to educate yourself on the different kinds of foods that you’re allowed to eat.

Related reading: 5 Amazing Health Benefits of a Keto Diet

Why Eat Fats On A Low Carb Diet?

A low carb diet requires that you eat fewer carbohydrates and instead, you eat a higher portion of fats. Before, people have been told to stay away from fats as they were thought to be dangerous for our health. But recent studies show that there are no real reasons to fear natural fats. In fact, fats should be considered as your friend.

Fats provide your body with the necessary amount of energy needed for us to function well. They also serve as storage spots for energy in the body and they help to move Vitamins A, D and E in our bloodstream to be absorbed by our body. Moreover, the essential fatty acids found in fats also play an important role in the development of our brain.

Since our body can’t produce essential fatty acids on its own, it relies on our diet. Fats are the most powerful food energy provider, with 9 calories of energy for every gram of fat. This is more than twice the amount that carbohydrates and proteins can provide.

Best Fats to Eat

Now that you knew the significance of eating fats, here is a list of the best fats to eat when you’re on a low carb diet.

Saturated fats – good quality lard and duck fat, chicken fat from organic chickens, clarified organic butter, coconut oil, grass-fed meat and butter, and ghee.

Monounsaturated fats –  most nuts, avocados, macadamia oil, unrefined olive oil, unprocessed palm oil, avocado oil and MCT Oil.
(a unique type of fatty acid found in coconut oil that is a much faster source of energy than most longer chain fatty acids. These are your fast, and lasting (non-stimulant) energy boost)

Polyunsaturated – Omega 3, especially from oily fish such wild salmon and sardines as well as flaxseeds, chia seeds and walnuts.

Fats to Avoid

Refined fats/oils – cottonseed, vegetable cooking oils, canola, soybean, corn oil, grape seed, and trans fats like margarine.


Although fat is an important part of a low carb diet since it provides us with energy and prevents hunger and fatigue, it’s important to consume them in moderation. Eating too much fat could make you gain weight and you could end up with some health problems in the long run. Therefore, make sure you limit your daily fat intake when it comes to eating fats when following a low carb diet.



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