Quality fats on a ketogenic diet : Essential fatty acids

Since the majority of calories come from fat on a ketogenic diet , it is crucial to know that the fat type and quality matter. The optimal approach to the ketogenic diet includes healthy, high-quality sources of fat that will fuel you rather than bring you down.

Although the human body can manufacture most of the fats it needs from other fats, carbohydrates, and protein, there are two groups of fatty acids which cannot be manufactured in the body — omega-3s and omega-6s. We refer to these as “essential fatty acids,” and they help regulate body composition, cell function, immune response, and can also increase overall health and well being.

What do essential fatty acids do ?

These essential fatty acids help:

  • Transport oxygen throughout our bloodstream
  • Promote cardiovascular health
  • Promote brain development
  • Keep saturated fats mobile
  • Regulate the immune system
  • Reduce blood pressure
  • Repair and grow cells

Omega 3s — Their Purpose and Recommended Intake

 Omega-3s (specifically DHA and EPA) have a number of other important functions including:

  • Reducing weight and waist size. Omega-3 fats play a helpful role in weight management and can help reduce waist circumference by decreasing fat storage and stimulating the use of fat for fuel.
  • Improving heart health. Omega-3 fatty acids can increase “good” HDL cholesterol. They can also reduce triglyceride levels, improve blood pressure, and decrease the formation of arterial plaques.
  • Promoting mental health. Taking omega-3s can reduce symptoms of chronic stress, depression, schizophrenia and bipolar disorder.
  • Fighting inflammation and reducing oxidative stress. Omega-3 fats are anti-inflammatory. In other words, they suppress the production of pro-inflammatory compounds and prevent free radical damage in a way that reduces your likelihood of developing various chronic diseases.
  • Improving insulin function. Studies have shown that omega-3 intake helps decrease insulin resistance, making it an important factor it helping people with type 2 diabetes. Omega-3 supplementation and the ketogenic diet may be a great complementary treatment for these patients.
  • Supporting infant brain development. Omega-3s are remarkably critical for brain development in babies.
  • Preventing asthma. Omega-3 intake can help reduce symptoms of asthma, especially in early life.

How to Meet Your Omega-3 Needs

Here is a list of keto-friendly foods that contain the most omega-3s:

  • Salmon
  • Sardines
  • Mackerel
  • Rainbow Trout
  • Sea Bass
  • Chia seeds
  • Walnuts
  • Flaxseeds

Putting it all together

Omega-3s and omega-6s are known as essential fatty acids because we have no way of making them ourselves. As a result, we must consume foods and/or supplements that help us meet our need for these essential fats and reap their benefits.

For cooking, you should stick with these fats/oils:

  • Avocado Oil
  • Coconut Oil
  • Olive Oil
  • Ghee

By following these recommendations , you will be able to meet your essential fatty acid needs and experience all of their benefits in a keto-friendly way.

Stay Healthy|Stay Fit


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