What About Fats in a Ketogenic Diet?
A recent meta-analysis by researchers was compiled in the “Annals of Internal Medicine” (2014). It reviewed the last 60 years of studies related to dietary fat also known as lipids.
This comprehensive research project clarifies the importance of fat in our diet. It also shatters the urban legend that saturated fats pose the same health risks as trans fats.
This just confirmed what those that follow a ketogenic diet have long believed. Keto depends on a high-fat and low carb food intake.
There are different kinds of dietary fats. Actually fats in every food have a combination of saturated and unsaturated fatty acids. Up to 1/4 of the fat in most fish is saturated. Almost 1/2 of the fats found in meats is monounsaturated.
The way that fats are broken down as monounsaturated and saturated depends on which type of fat dominates the percentage in the food. For example olive oil is a monounsaturated fat because it has a 75% monounsaturated mixture. Butter, which is 60% saturated fat, is deemed a saturated fat.
Fats or fatty acids have various lengths in their molecular chains which indicate the number of hydrogen atoms. Medium chain fatty acids (MCTs) have a variety of health benefits not found in long chain fatty acids (LCTs).
They also have different biological effects depending on the specific fatty acids and whether it is saturated or unsaturated:
- Saturated Fats
It was once believed that a diet high in saturated fats elevate LDL (“bad”) cholesterol levels and increase the risk of heart disease. In reality, saturated fats are important to your health.
They play a role in maintaining the immune system and metabolism. They also benefit the bones, boosts energy and balance testosterone levels. Some saturated fats actually improve HDL (“good”) cholesterol.
Keto dieting relies heavily on the fats called medium-chain triglycerides (MCTs) or medium-chain fatty acids (MCFAs) to enhance fat burning. MCTs are actually a healthy type of saturated fat. MCTs also contribute to the state of ketosis which is a goal of a ketogenic diet.
MCTs are an especially beneficial and rare type of fat. They are easily digested within liver to create ketones. Then they become an immediate source of energy and begin to accelerate the burning of body fat.
There are multiple sources of saturated fats including; meats, whole dairy milk and butter, chocolate, palm, and other tropical oils.
All these foods were consumed by primitive man in various parts of the ancient world. But keep in mind that all these foods provide different amounts of MCT saturated fats. The best source of MCT is the coconut.
Saturated fats may become solid at room temperature and liquid when heated up.
- Monounsaturated Fats
Monounsaturated fats also have incredible health benefits. Monounsaturated fats have long been considered healthy “good fats”.
They are proven to lower the risk of heart disease. Studies have shown how these fatty acids improve insulin resistance and reduce cholesterol levels. They raise HDL levels, while they are lowering the LDL.
Healthy plant-based monounsaturated fat is found in avocados, nuts, olive oil, sunflower oil and canola oil.
- Polyunsaturated Fats
Polyunsaturated fats also have a variety of health benefits. They can reduce LDL “bad” cholesterol in the bloodstream which reduces the risks of heart disease and neurological problems. They also have antioxidant effects.
Keep in mind that only when polyunsaturated fats are found in an unprocessed or natural state do they have positive health benefits. When polyunsaturated fats are processed they can elevate LDL cholesterol levels.
Processed polyunsaturated fats have the same negative effects as trans-fats. In contrast to trans fats, unsaturated fats can have a beneficial effect on HDL blood cholesterol levels, especially when they replace trans fats in the diet.
Natural unprocessed oils, like soybean oil, corn oil and sunflower oil are healthy. Polyunsaturated fats in the form of omega-3 and omega-6 fatty acids can provide essential fats. Fatty fish like tuna and salmon and plant based foods like walnuts have omega-6 and omega-3.
- Trans Fats
Trans fat is basically man-made. It is only found in processed fatty foods.
In order to extend the shelf life of certain food products a hydrogenation process is used. Hydrogen is artificially introduced into the fatty acid chains. This effectively turns healthy MCTs into unhealthy LCTs.
This is the “bad” fat that we have all been warned about. Highly processed vegetable oils, processed snacks and butter substitutes are extremely bad for the LDL/HDL dynamic.
Trans fat damages cells and has been linked (through the negative HDL/LDL cholesterol levels) to heart disease as well as other unhealthy conditions.
The FDA has started to require that trans fat content in foods be disclosed on the label. Some food manufacturers are eliminating or reducing trans fat in their products. Even though this deadly fat is being g phased out of many foods, there is still a lot of it around (even in fast foods). Read the label or check nutrition information. Avoid trans fat at all costs.
- More About Cholesterol
Cholesterol constantly travels through your bloodstream in your body. It travels in microscopic particles. When your cholesterol levels are healthy It indicates that the particles are moving freely and unobstructed. If you have cholesterol issues the particles are crashing into artery walls and building up unhealthy plaque.
High Density Lipoproteins (HDL) are the “good” cholesterol that moves freely throughout tissue to be deposited in the liver for . They are responsible of transferring cholesterol from the body’s tissue into the liver to be broken down.
Low Density Lipoproteins (LDL) or “bad” cholesterol which actually removes our bodies store of cholesterol out of the liver and crashes it into the artery walls as a dangerous plaque.
To summarize:
Fats impact the body’s cholesterol levels in different ways. Both monounsaturated and polyunsaturated fats work to lower LDL levels. They are known as the “good” fats. Saturated fats can also have health benefits. Trans fats are the “ bad” fats, which elevate LDL levels in your bloodstream. “Good” fats are an essential part of a healthy ketogenic diet.