There are four main types of fats that are important when living a ketogenic lifestyle. They are: Saturated Fats, Monounsaturated fats (MUFAs), Polyunsaturated Fats (PUFAs), and naturally occurring Trans Fats.
Saturated fats are the type that have been “demonized” for years. Recent studies have debunked this, and in fact prior research by people like Ancel Keyes are now highly disputed. Reliable sources of saturated fats are butter, ghee, lard, coconut oil, cream, eggs, red meat, palm oil, and cocoa butter.
Monounsaturated fats have been linked for many years in helping with “good” cholesterol and insulin resistance. Reliable sources of monounsaturated fats are extra virgin olive oil, avocado oil, macadamia nut oil, lard, and bacon fat.
Polyunsaturated fats help balance omega 3 and omega 6 fatty acids. Examples of these oils are extra virgin olive oil, flaxseed oil, avocado oil, fish oil, and chia seeds.
Natural trans fats mostly come from grass-fed meats and dairy fats like butter and yogurt.
Fats you want to avoid are Synthetic Trans Fats. These fats can contribute to an increased risk of heart disease and cancer. They can increase inflammation and affect the health of your gut.
Trans fats are found in both hydrogenated and nonhydrogenated processed foods like cookies, crackers, snack foods, margarine, and fast food. They are also found in processed vegetable oils like cottonseed, sunflower seed, safflower, soybean, and canola oils.