CHEAT SHEET: Which Fats to Eat + Which to Leave

[KetoCoach]

10 BEST SOURCES OF FAT

1. Oils/Lard (derived from Omega 3’s)
2. Seeds
3. Nuts + Nut Butters
4. Sea Vegetables
5. Avocados
6. Organic Eggs
7. Sustainably Caught Fatty Fish
8. Raw Dairy Products
9. Grass-fed Beef
10. Animal organs

LEAVE OMEGA 6’s
Fat’s to avoid at all costs:

• Hydrogenated or partially-hydrogenated oils (trans fats)
• Canola oil
• Corn oil
• Cottonseed oil
• Peanut oil
• Safflower oil
• Sesame oil
• Soybean oil
• Sunflower oil
• Margarine or pseudo-butter spreads and sprays
• Vegetable shortening

EAT OMEGA 3’S
*Foods with an astersik indicate high-heat cooking oils/lards

• Avocado oil*
• Coconut or MCT oil
• Fish oil
• Extra virgin olive oil
• “Expeller Pressed” Walnut oil
• Macademia nut oil
• Palm kernel oil*- sustainably sourced (good for baking)
• Cocoa butter*
• Ghee butter*
• Grass-fed butter*
• Pork lard*
• Beef tallow*
• Duck fat*

If you’re thinking, “It’s great knowing which fats to eat, but I still have no idea how to apply them.” Click here to check out my 5-Day Keto Menu Plan.

xo,
Katie

[LeCheffre]

Any opinion on rice bran oil? For cooking. Not sipping.

(edited to fix stupid autocorrect)

[KetoCoach]

Rice bean or rice bran oil?

[KetoCoach]

I’m assuming you’re talking about rice bran oil, as I’ve never heard of rice bean oil. The good news about rice bran oil is that it’s nonGMO. The bad news is that it’s not a traditional fat, rather it’s an industrialized fat. Rice bran oil falls under the omega 6 category, it often requires a tremendous amount of chemical processing in order to arrive at an edible state. Personally, I would avoid it.

[LeCheffre]

Thank you. Stupid autocorrect.

[ladylyssa]

Walnut oil is on both the EAT and the LEAVE lists.

[KetoCoach]

Good catch, thank you. I took it off the avoid list and added it to the invite list with the mention to reach for "expeller pressed” varieties.