What are Fats in Human Body?
High-Fat foods for keto diet are the fundamental ingredients of Keto diets. When we use the word “Keto diet” it means low-in-carbohydrates, moderate-in-protein, and high-in-fats. The fats are also nutrients just like carbohydrates and protein.
Fats play a vital role to protect brain functioning and heart-healthy by providing HDL cholesterol. Furthermore, high-fat foods keep HDL level high and LDL level very low which protects us from various heart diseases and strokes.
From an earlier era, unless proved by medical science nowadays, we’ve been told that fats aren’t good for health. Eating high-fat foods raises cholesterol levels and causes various health issues i.e. health diseases, weight gain, high blood pressure, and cholesterol level and strokes. But today medical science proved that fats have both aspects i.e. good and bad, depending on the types of fats.
How many types of Fats?
As we mentioned above that fats are of two types i.e. good fats and bad fats. Good fats are good for health and play an active role in our body to prevent us from various disorders and diseases. While bad fats are the opposite of good fats and increase the risk of heart diseases and strokes.
Good or Healthy Fats
Two fats are known as healthy or good fats because they play a vital role in your heart to keep it healthy by lowering the LDL cholesterol level.
- Monounsaturated fats.
- Polyunsaturated fats.
Bad or Unhealthy Fats
Unhealthy or bad fats are also of two types: –
- Trans Fats
- Saturated Fats
The bad fats create inflammation in our body that causes various chronic conditions and inflammation that leads to heart diseases. Artificial Trans fats are key factors to develop type 2 diabetes in your body by making insulin resistance. Unhealthy fats not only raise the LDL cholesterol level in our body but also lower the HDL cholesterol level.
Monounsaturated fats are good and healthy fats for our body. The food we eat, contain different types of fats and each fat varies in its chemical structure.
Monounsaturated fats or monounsaturated fatty acids or MUFAs, are those fats that have only one double bond in their chemical structure. From the name it also shows like Mono which means “one”, this indicates only one double bond in the chemical structure of monounsaturated fats. Oils having monounsaturated fats are liquid at room temperature but turn into solid when chilled. The best example is olive oil which contains monounsaturated fats.
Monounsaturated fats play a positive role in our bodies. They fats lower the bad cholesterol level and prevent heart diseases and strokes. The oils having monounsaturated fats contain vitamin E that is necessary for our body to develop and maintain the body’s cells.
High-Fat Food – High in Monounsaturated Fats
Following high-fat foods and oils contains higher amounts of monounsaturated fats, good for health. The amount of fats given is found in 100 grams of the food.
- Peanuts (24.7 grams).
- Sunflower Oil (9.5 grams).
- Sesame Oil (40 grams).
- Avocado Oil (9.8 grams).
- Canola Oil (61 grams).
- Olive Oil (73.1 grams).
- Pumpkin seeds (13.1 grams).
- Pork (10.7 grams).
- Pistachios (24.2 grams).
- Cashews (27.3 grams).
- Almonds (33.6 grams)
Health Benefits of Monounsaturated Fats
- It helps to lose weight and more effective in low-carb and high-fat diets.
- Reduce the risk of heart diseases.
- Reduce blood cholesterol levels.
- Keep blood pressure normal.
- Lower the risk of breast cancer.
- Beneficial to improve insulin sensitivity.
- It improves blood sugar control.
- Reduce inflammation to lower the risk of chronic diseases.
These are also good and healthy fats for our bodies like monounsaturated fats. Polyunsaturated fats or polyunsaturated fatty acids or PUFAs, are those fats that have more than one double bond in their chemical structure. From the name it also shows like poly which means “multiple, more than one”, this indicates the presence of more than one double bond in the chemical structure of polyunsaturated fats. Oils having monounsaturated fats are liquid at room temperature but turn into solid when chilled. The best example is seafood which contains monounsaturated fats.
The polyunsaturated fats are further classified into two types i.e. Omega-3 and Omega-6 fatty acids. Both fatty acids are essential for proper body cell growth and brain functioning. However polyunsaturated fats are not burns by our bodies, but we get them from diets.
High-Fat Food – High in Polyunsaturated Fats
Following high-fat foods and oils contains higher amounts of polyunsaturated fats, good for health. The following foods contain omega-3 content of 85 grams (3 ounces) of food.
- Trout (0.8 grams).
- Salmon (1.8 grams).
- Mackerel (1 gram).
- Shrimp (0.2 grams).
- Herring (1.7 grams).
- Bass (0.7 grams).
- Sardines (1.2 grams).
The following foods contain omega-6 content of 85 grams (3 ounces) of food.
- Flaxseed Oil (69.9 grams).
- Soybean Oil (58.9 grams).
- Sunflower Oil (65.4 grams).
- Safflower Oil (74.6 grams).
- Poppyseed Oil (62.4 grams).
- Grapeseed Oil (69.9 grams).
Health Benefits of Polyunsaturated Fats
- Reduce Age-related mental development.
- Improve infant development.
- Makes better heart-health.
- Reduce bad cholesterol levels.
- Lower risk of heart diseases.
- Protects from abnormal heart rhythms.
- Lower blood pressure.
- Prevent atherosclerosis.
- Lower heart diseases and stroke.
- Reduce LDL cholesterol levels and increases HDL.
These are generally unhealthy fats means “not good” for health. Trans fats or trans-fatty acids are of two kinds i.e. artificial trans fats and natural trans fats.
The natural fatty acids usually we get from animal products like milk and meat or any product made from meat. These fats are produced in some animal guts. When we utilize the milk and product made from meat and the body of those animals, we intake the natural Trans fats in our body. Artificial trans fat or fatty acids are prepared by different companies at the industrial level. Both types of fats i.e. artificial trans fatty acids and natural trans fatty acids are not good for health.
High-Fat Food – High in Trans Fats
Remember! Trans fats are not good for health. Food high-in-trans fats must be avoided if you are on a Keto diet.
The following are the primary source of getting high trans-fats. Avoid from following foods or limit the use of them.
- All fried foods including breaded fish, French fries, chicken nuggets, fries or breaded chicken.
- Packaged snack foods i.e. chips, popcorn prepared in the microwave, crackers.
- Refrigerated dough products like cinnamon rolls.
- Ready-to-use frostings.
- Frozen pies.
- All baked items including cakes, biscuits.
- Coffee creamer.
- Vegetable shortenings.
- Stick margarine.
Effects of Trans Fasts on Our Health
Trans fats are not beneficial, helpful, favorable and positive for our body. These are bad for our health and put the following negative effects on our bodies.
- Raises LDL or bad cholesterol levels.
- Lower the HDL or good cholesterol level.
- Increases risk of heart diseases and strokes.
- Affect insulin sensitivity.
- Causes to develop type 2 diabetes.
- Increases inflammation.
- Damage the inner lining of blood vessels.
Saturated fats, unlike polyunsaturated and monounsaturated fats, are simple fats with no double bonds. The saturated fats are not bad for health in quantity as trans fatty acids. The oil and foods having saturated fats have no risk for heart diseases.
The following picture is showing the difference between saturated and unsaturated fatty acids. The only difference among both types of fatty acids is the availability of “double-bond” in unsaturated fatty acids.
High-Fat Food – High in Saturated Fats
- Fatty cuts of lamb, pork and beef.
- Tropical oils (coconut and palm oils).
- Dark chicken meat.
- Poultry skin.
- High-fat dairy foods such as sour cream, ice-cream, butter, milk, and cheese.
- Vanilla shakes.
Effects of Saturated Fats on Our Health
Although saturated fats have no negative impact on our health, unlimited or over-use of saturated fats creates the following health issues.
- Raises the bad level of LDL.
- Build up cholesterol levels in arteries.
- Weight gain.
24 Recommended High-Fat Foods for Keto Diet
Keto-diet in itself has high-fat and low-carb. Fats are the basic ingredient of all Keto diets however all fats are not equal and beneficial for the human body as discussed above in detail. Following 24 high-fat foods for Keto diet are recommended for Ketogenic diet users.
- Sunflower Oil.
- Sesame Oil.
- Avocado Oil.
- Canola Oil.
- Olive Oil.
- Pumpkin seeds.
- Flaxseed Oil.
- Soybean Oil.
- Sunflower Oil.
- Safflower Oil.
- Poppyseed Oil.
- Grapeseed Oil.