Due to the improper demonization of dietary fat as a primary cause for many diseases, our world has been fallen subject to the low-fat diet craze. Now we are slowly but surely realizing that dietary fat has been falsely accused and actually plays a crucial role in the health of the human body. It is important to note that not all dietary fat is created equally. Here is your list of the top 5 fattiest foods with the most health benefits for a ketogentic diet.
Nuts are a great source of healthy fat. Typically, a serving of nuts can contain around 16 grams of fat depending on the type of nut. Nuts are also a great source of magnesium, selenium, copper, and vitamin E. Nuts are also very rich in antioxidants. Besides being high in fat, nuts are also packed with protein and can provide a good amount of fiber to the diet! Some of the best nuts to eat on a keto diet include:
- Macadamia nuts
- Pine nuts
Avocados are very commonly referred to as being a “superfood”. While there are different opinions on claims like this, avocados do still pack a strong nutritious punch. An avocado contains around 15 grams of fat. They are also rich in Vitamin K, C, B, and E. An avocado also contains more potassium than a banana! On top of being a food dense in healthy fats, avocados also contain a lot of fiber which is very under consumed in the American diet.
Related: Macronutrients vs Micronutrients
Salmon is one of the fattier fishes you can find but it is also full of other nutrients. Salmon is very rich in B vitamins, potassium, selenium, and antioxidants. It is also important to note that not only is salmon full of fat, but it is full of omega-2 fatty acids which are known for improving heart health and is now even being linked to brain health. On top of being loaded with healthy fat, salmon is also very high in protein!
4. Coconut Oil
Coconut oil is becoming very popular as an important portion of a healthy diet. Coconut oil is comprised almost entirely of fat but what is important here again is the type of fat. Coconut oil is rich in medium chain triglycerides (MTC oil) which can be converted to ketones and provide numerous health benefits. Coconut oil also has antimicrobial properties due to its high concentration of lauric acid. This means that coconut oil has the ability to kill harmful organisms. There is also an interesting body of research suggesting that coconut oil could play a role in the management of neurodegenerative diseases. Read our post on Brain Octane vs MCT Oil.
In my opinion, eggs are one of the most nutrient-dense foods you can find. They are rich in Vitamin A, B, D, E, K, phosphorus, and selenium. They are also rich in protein. Contrary to common belief and despite their high amount of cholesterol, consuming eggs has actually been found to reduce cholesterol levels in healthy individuals.
Getting enough fat is important for a wide variety of reasons and it is important to consider what type of fats we are taking in. If you are consuming a low-fat diet, try incorporating these fats into your diet and watch your health improve!