Healthy Fats That Are Keto-Approved

Tofu

What it lacks in taste, it completely makes up for in fat content! Tofu is a complete plant protein, and is an essential source of monounsaturated and polyunsaturated fats, as just one single serving of 100 grams of firm tofu can provide an individual with over four grams of fat. In addition to providing healthy fats, a single serving of tofu also provides one-quarter of an individual's daily calcium intake, as well as eleven grams of protein. Now that is one powerful plant!

Lean, Grass-Fed Meats

Believed to be a high-fat food and often overlooked for a preference for chicken and turkey, beef and pork are actually not as high in unhealthy fats as many may think, especially if an individual chooses grass-fed, lean cuts of beef or pork. On average, a lean cut of steak contains only five grams of fat and less than two grams of saturated fat per three-ounce serving, and not to mention, lean beef is a fantastic source of proteins, iron, and zinc, all incredibly healthy nutrients the body needs, especially for women. One three-ounce portion of grass-fed, lean beef contains a staggering twenty-five grams of muscle-building protein, three times more iron than one cup of spinach, and a third of one's daily zinc needs to support a healthy immune system. Lean cuts of pork that are grass-fed, such as pork tenderloin, is also a healthy source of good fat when consumed in moderation. Bacon is a staple in the ketogenic diet and is considered healthy when it comes from grass-fed pork and in its fatty, natural state without added preservatives like nitrates or sodium.

Red meat, in particular, provides our bodies with healthy fats, but eating grass-fed meat products is where the distinction lies. A study in the Nutrition Journal discovered that grass-fed meats contain stearic acid, omega-3 fatty acid, and conjugated linoleic acid or CLA, which helps to prevent cancer, heart disease, diabetes, and other diseases as well, as grass-fed is naturally leaner and healthier than corn-fed meat, as it does not contain added hormones or steroids.