Say yes to fat, but don’t binge on unhealthy sources like bacon and butter. Instead, opt for these nutritious choices when following keto.
The keto diet is all about fat. It is important to remember that this diet calls for up to 80% of daily calories to come from fat, so that is what you will focus on the most. But not all sources of fat are equally healthy.
“A lot of people think they only need to eat a lot of fat and stay away from carbs,” says Kendra Whitmire, a nutritionist and dietitian with Sunshine Nutrition and Wellness in Laguna Beach, California, who specializes in functional and therapeutic nutrition. “But you can quickly eat too much unhealthy fat on the keto diet.”
Keto’s leap onto the scene as a trendy diet is unique. “A high-fat diet has never been pushed before,” says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City. As a result, research on choosing fats in the context of a high-fat diet is scarce.
Keatley makes it clear that sources of unsaturated fat are still better than sources of saturated fat, even though both are keto-friendly. The American Heart Association (AHA) says that saturated fats can make your LDL (“bad”) cholesterol level go up, while unsaturated fats can help lower it.
These unsaturated fats have been shown to be anti-inflammatory and heart-healthy. One study, which came out in May 2020 in Cell, found that people who followed the ketogenic diet for eight weeks had a change in their gut microbiome that made inflammation go down. The gut microbiome is made up of bacteria, microbes, and other things that live in the gut. It may impact many body functions, including immunity, metabolism, and disease risk. Researchers said this is probably because of the ketone bodies that are made when your body is in ketosis, a state in which it burns fat for energy instead of carbs.
That said, some of the research on the keto diet is conflicting. A small study published in June 2019 in the journal Obesity found that going on a keto diet was linked to higher levels of inflammatory markers and cholesterol. Researchers need to gather more information to fully understand how a keto diet and the fats that are eaten affect health.
You can eat high-protein, high-fat foods like bacon and sausage, but Keatley says it’s easier to control how much fat you add to foods. And bacon and sausages have a lot of calories, protein, and saturated fat. It’s likely that you’ll gain back any weight you lost if you stop eating these foods and start eating carbs again. In addition, eating a lot of saturated fat, which is easy to do when you eat these kinds of foods, raises your LDL cholesterol. LDL cholesterol boosts your risk of heart disease and stroke, according to the American Heart Association (AHA).
Also, keep in mind that pure fat sources, like olive oil or coconut oil, don’t have any carbs. But sources that are mostly fat, like nut butter or avocado, do have carbs that you need to add to your total. Still, studies like the one published in January 2020 in the journal Circulation show that eating coconut oil raises LDL cholesterol levels, which are bad for you and should be limited. This makes it even more important to choose the right kinds of fat, even if you eat a diet that is low in fat.
Last but not least, Jill Gullotta, RDN, founder of Jill Gullotta Nurition in White Plains, New York, says that fat portions still matter even if you are on keto. “Your calorie needs and goals will determine how much you eat,” she says. “But eating too much fat can make you gain weight.” After all, compared with protein and carbohydrates, fat is the more dense in calories. Also, since fat is the main fuel source for your body on a keto diet, she says to eat fats at different times of the day.
Net carbs are total carbs minus fiber and sugar alcohols (because fiber goes through your body without being digested). A lot of people on the keto diet count them. Both are taken into account here.
Is Pork Fat Good For Keto? (According To Experts)
The ketogenic diet has become one of the most popular diets for weight loss, overall health, and performance in recent years. This low-carb, high-fat diet puts your body into a metabolic state known as ketosis, where it burns fat for fuel instead of carbs.
With fat playing such a key role in keto, many dieters wonder about the healthiest sources of dietary fat to incorporate. In particular, questions arise around pork fat and whether it fits into a keto lifestyle.
In this article, we’ll explore the benefits of pork fat on keto and provide tips for choosing quality sources to include in your meal plan. Let’s dive in!
Understanding the Keto Diet
The ketogenic or “keto” diet is characterized by a macronutrient breakdown of roughly 75% fat, 20% protein and just 5% carbs. This forces your body to switch from burning glucose to burning fatty acids and ketone bodies for fuel in a process called ketosis.
Ketosis offers several benefits
-
Promotes weight and fat loss
-
Stabilizes blood sugar levels
-
Reduces inflammation
-
Increases mental focus and clarity
-
Boosts energy levels
To reap these benefits, it’s critical to choose healthy sources of dietary fat. The keto diet isn’t an excuse to eat unlimited bacon and butter! You still need a balance of quality fats.
Why Pork Fat is Keto-Friendly
Pork fat definitely has a place in a well-formulated ketogenic diet. Here’s why:
-
It’s high in fat and contains no carbs. Pork fat is almost 100% fat, making it an optimal source of energy on keto.
-
It’s a source of monounsaturated and saturated fats. Pork fat provides a near 1:1 ratio of monounsaturated fats (45%) and saturated fats (40%).
-
It contains vitamins and minerals. Pork fat provides fat-soluble vitamins A, D, E and K as well as minerals like selenium, phosphorus and zinc.
-
It adds flavor and moisture to meals. Adding pork fat when cooking meats or vegetables boosts juiciness and taste without extra carbs.
-
It’s very satiating. The high fat content promotes fullness and prevents overeating.
Potential Downsides of Pork Fat
While pork fat can absolutely be included on keto, there are a couple potential downsides to consider:
-
It’s high in saturated fat. Eating too much could potentially raise LDL cholesterol levels in some individuals.
-
Risk of oxidative damage. Cooking pork fat at high temperatures may cause the formation of free radicals and harmful substances.
-
Source matters. Conventionally-raised pork contains more pro-inflammatory omega-6 fat compared to pasture-raised pork.
Moderation and choosing high quality sources is key when incorporating pork fat into your keto diet.
Nutrition Profile of Pork Fat
Here is the nutrition breakdown for a 1-ounce (28 gram) serving of pork fat:
- Calories: 253
- Fat: 28 g
- Saturated fat: 12 g
- Monounsaturated fat: 12 g
- Protein: 3 g
- Vitamin D: 2% DV
- Vitamin B12: 2% DV
- Selenium: 3% DV
As you can see, pork fat is nearly 100% fat and contains no carbs or fiber. It’s a great source of monounsaturated fatty acids and fat-soluble vitamins.
How to Add It to Your Keto Diet
There are many ways to incorporate pork fat into keto-friendly recipes and meals:
-
Cook with lard or bacon grease. Use it to fry eggs, sauté veggies or roast meat.
-
Choose fatty cuts of pork. Try pork belly, pork shoulder or ribs.
-
Make chicharrones. Fry pork rinds in lard for a crispy, crunchy snack.
-
Add bacon. Top salads, wraps or dips with crispy cooked bacon.
-
Use in sausages or ground pork. Check labels for low-carb options.
-
Make bone broth. Simmer pork bones to extract collagen and gelatin.
-
Purchase quality lard. Opt for products from pasture-raised heritage breed pigs.
When buying pork, look for heritage breed, pasture-raised options whenever possible. This will provide a more balanced ratio of omega-3 to omega-6 fats.
Potential Health Benefits
Incorporating pork fat from high quality sources into your keto diet may provide these benefits:
-
Increased ketone production. More dietary fat leads to faster and more efficient ketosis.
-
Reduced inflammation. Pastured pork contains higher levels of anti-inflammatory omega-3s.
-
Improved mental clarity. Ketones provide an efficient fuel source for the brain.
-
Better nutrient absorption. Dietary fat aids in absorption of fat-soluble vitamins.
-
Higher HDL levels. Monounsaturated fats may help raise beneficial HDL cholesterol.
-
Enhanced flavor and satisfaction from meals. Adding pork fat makes food tastier and more satiating.
The Bottom Line
Pork fat can be a nutritious addition to a well-formulated ketogenic diet. Its high fat content, zero carbs, and rich flavor make it a useful ingredient for keto success.
Moderating intake and choosing high quality, pasture-raised sources is important. But overall, pork fat from bacon, lard, and fatty cuts like pork belly is an excellent option for boosting your fat intake on keto.
Adding it to recipes and cooking with pork fat will make your meals more delicious. And the vitamins, minerals, and fatty acids in pork fat will supercharge your keto results.
Best Fats To Eat On The Keto Diet
Chia Seeds and Flaxseed
Whitmire recommends these seeds because they both offer omega-3 fatty acids. “Getting more of these fats will improve the ratio of omega-6s to omega-3s you consume, which some research suggests optimizes health,” she says. American diets tend to be higher in omega-6s than omega-3s, as Mount Sinai, points out, but it’s important to strike a balance. For example, a past article cited research that linked consuming more omega-3s and fewer omega-6s led to a lower risk of insulin resistance — the hallmark of type 2 diabetes — and obesity, among other protective health benefits. The USDA says 1 oz of chia seeds has 138 calories, 4.7 g of protein, 8.7 g of fat, 11.9 g of carbs, and a whopping 9.8 g of fiber (so only 2.1 net carbs). And 1 tbsp of ground flaxseed has 37 calories, 1.3 g of protein, 3 g of fat, 2 g of carbs, and 1.9 g of fiber (basically 0 net carbs), per the USDA. Just be sure to buy ground flaxseed so your body can absorb the omega-3s.
If you’re not fitting fish into your keto diet, now is the time to start. The AHA recommends consuming fish at least twice per week, emphasizing fatty fish, such as salmon, sardines, mackerel, and bluefin tuna, which are packed with heart-healthy omega-3 fatty acids. Research shows that consuming 20 g of fish per day (just under 1 oz) is associated with a 4 percent lower risk of heart disease and heart disease-related mortality, per a meta-analysis published in Nutrients in August 2020. However, fewer than 1 in 5 people eat the recommended amount of fish per week, according to the Harvard T.H. Chan School of Public Health. A 3-oz serving of salmon (about the size of a checkbook, per University of Rochester Medical Center [PDF]) offers 118 calories, 19.9 g protein, 3.7 g fat, and 0 g carbohydrates, according to the USDA.
Are You Using the Correct Fats on the Ketogenic Diet? – Dr.Berg
FAQ
What kind of fat is best for keto?
Is bacon fat ok on keto?
Is pork better than beef for keto?