Good Fat versus Bad Fat

Let’s talk about “good” fats versus “bad” fats for a moment. Generally, on a ketogenic diet, 60-70% of your food should be coming from fat. But not just any fat. Good fats. Yes, this means not all fats are created equal! There are several types of “bad” fats that you should definitely steer clear of. 

Most people starting the ketogenic diet initially fail to differentiate between good fats and bad fats. This is commonly referred to as “dirty keto”, which allows bad fats like processed and fast foods. A dirty keto diet not only lacks essential nutrients but can actually do more harm than good because of the inflammatory effects of eating bad fats. Watch this to find out what fats help you get into ketosis.

The most common misconception about fats is that fats cause high cholesterol. This is false. Research shows that cholesterol is actually an issue of too much sugar and processed bad oils, not an issue of too much good fat, even saturated fats like coconut oil. 

Also, it might be helpful for you to know why your body creates and puts on fat. Fat actually services an important purpose. From the body’s perspective, it’s trying to save your life by storing excess sugar, insulin, toxins, in the form of fat. 

Become a fat burner!

Now that you understand more about fats, it’s time to become a fat burner! The ability to switch between being a fat burner and a sugar burner is the definition of metabolic flexibility, and is key to avoiding or overcoming metabolic syndrome, which is characterized by conditions like abdominal obesity (aka stubborn belly fat), Type 2 diabetes, cardiovascular disease, high triglycerides and low HDL cholesterol.

Good fats fall under the category of saturated and monounsaturated fats. While unhealthy or bad fats fall into the categories of trans fats, hydrogenated fats and polyunsaturated fats.

Good fats I recommend are: 

  • Grass-fed ghee
  • Avocados
  • Avocado oil
  • Cod liver oil
  • MCT oil
  • Flax, hemp and chia seeds
  • Raw nuts 
  • Nut butters
  • Raw butter and cream*
  • Raw cheese*
  • Coconut oils**

*Use these in moderation if trying to stimulate autophagy because they have some protein

**Coconut oils can cause cholesterol to rise if your liver or small intestines are stressed. Watch this video on coconut oil to find out more.

Bad fats I recommend avoiding are:

  • Vegetable oils like canola, corn, safflower, soy and sunflower oils
  • Commercial dressings
  • Margarine and shortening
  • Fried foods, like french fries, deep-fried fast foods, donuts
  • Baked goods like cookies, biscuits, rolls, pastries
  • Processed and packaged snack foods like crackers, popcorn and chips
  • Frozen dinners
  • Processed meats like sausage, pepperoni, hot dogs, etc
  • Cake mix and frosting
  • Pie crust and pizza dough
  • Ice cream 
  • Candy bars
  • Pancakes and waffle mix
  • Creamers

RESOURCES

2024-01-27T10:13:37+00:00Health, Nutrition|

27 Comments

  1. Lori Viti December 11, 2020 at 3:12 pm - Reply

    Do you not recommend olive oil as a good fat?

    • Jessica Coots December 13, 2020 at 8:29 pm - Reply

      Olive oil is a good fat, as long as it is not heated

  2. Julie July 5, 2021 at 7:33 am - Reply

    Does coconut oil become a bad fat when heated for cooking? What fats can you cook with?

    • Martha December 28, 2022 at 5:45 pm - Reply

      Avocado oil, coconut oil and animal fats are good for cooking.

    • Naomi Ironwing January 11, 2024 at 4:43 pm - Reply

      The best oils for standing up to high heat during frying are avocado, peanut, canola, sunflower, and sesame oil. These oils have a high smoke point (400°F and higher),

  3. Myra Montgomery July 5, 2021 at 7:28 pm - Reply

    How often a day are you to do the salt replacements?

  4. Jessica Lombardo August 11, 2021 at 5:45 pm - Reply

    Why are nut butters okay when nuts have quite some PUFAs to varying degrees? Are any oils okay heated?

  5. Amanda Hammond February 7, 2022 at 9:36 pm - Reply

    Is palm oil a good or bad oil??

  6. Amy June 3, 2022 at 6:15 pm - Reply

    I’d also like to know if palm oil is good or bad!

  7. Donna July 22, 2022 at 1:40 pm - Reply

    I eat a protein bar with palm oil in it, is that healthy or not?

  8. Cherie Morgan August 5, 2022 at 12:24 pm - Reply

    I was wondering if there was a recommended brand for the caster oil? Also, What does nuts mean? Is there a more specific list available with examples? Thank you!

    • Naomi Ironwing January 11, 2024 at 4:46 pm - Reply

      There are zillions (okay, maybe not that many) of videos about Castor Oil on YouTube. Check them out. Your castor oil should be expeller pressed, hexane-free, and 100% certified organic.

  9. Tammy May 2, 2023 at 10:49 pm - Reply

    What about beef, chicken or pork fat? Aren’t they considered good fats?

    • Sahya Devi January 10, 2024 at 9:55 pm - Reply

      The article is talking about foods that are mainly fat, like 100% fat. If you look at raw cheese, raw butter creams, they might have some protein. With beef and chicken, they have fat, but are MAINLY protein ;) that’s why they’re not in the list

  10. Charlie Burgess May 3, 2023 at 8:24 pm - Reply

    Hi can you recommend any recipes to follow for a ketogenic diet please? I am trying to plan meals and shop in advance. Thank you

  11. Sharon Dewey-Zavacki July 21, 2023 at 11:25 am - Reply

    I’m allergic to nuts and avocados. What are good the fats for me?

    • Sahya Devi January 10, 2024 at 9:57 pm - Reply

      What about MCT oil/coconut oil and/or ghee?

  12. Inbal August 2, 2023 at 12:36 pm - Reply

    Hey!
    The “good oils” that we add for the tea and coffee, is only at the eating time?

  13. Trudi August 20, 2023 at 10:06 am - Reply

    Is hemp or flax oil ok?

  14. Angela Henry August 26, 2023 at 10:13 am - Reply

    Please advise, are cold pressed mustard oil and cold pressed groundnut oil good fata

  15. Jo Page October 23, 2023 at 4:00 pm - Reply

    Will organic heavy cream in my coffee break my fast?

    • Sahya Devi January 10, 2024 at 9:58 pm - Reply

      She mentioned a few times that you would have to check your glucose level before and after to check if it breaks the fast for you.

  16. Simi October 28, 2023 at 3:51 pm - Reply

    Pl. Let me know why olive oil (extra vergin olive oil) is not good fat if heated i.e., when it’s used for cooking, many places it’s mentioned that it’s only not good for deep frying butvokay for sauteing vegetables or Currys as heating point doesn’t exceed …
    Pl. Advise

  17. Flor Maria Cruz November 3, 2023 at 1:48 pm - Reply

    What a bout cooking with non extravirgin olive oil?

    • Naomi Ironwing January 11, 2024 at 4:54 pm - Reply

      No, I don’t think so. It should be EVOO, and organic. The best oil to cook with is organic avocado oil, though. it has a very high smoke point and is almost flavorless.

  18. Naomi Ironwing January 11, 2024 at 4:53 pm - Reply

    Does anyone know if organic popcorn with avocado oil is okay to eat? I think I’m addicted.

  19. Mags Jackson February 12, 2024 at 12:06 am - Reply

    Is rice bran oil okay to cook with

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