Fats to Avoid if Following a Keto Diet

Avoid fats that are processed, have high PUFAs or unbalanced omega 3 to 6 ratios.

What to look for?

First things first, find the PUFA percentage. Polyunsaturated fatty acids; often referred to as PUFAs, are generally unstable fatty acids. A higher PUFA percentage will result in the fat being more unstable. On product labels you can commonly find a fat breakdown of saturates, polyunsaturates and monounsaturates to help determine percentages.

Secondly, find the omega 3 to 6 ratio. These are essential fatty acids that our bodies cannot produce and are required for our body to function. It’s important to balance the ratio between your omega 3’s and 6’s. An unbalanced ratio can cause a whole host of inflammatory diseases.

The following fats are either highly processed, have high PUFA percentages or are largely unbalanced in omega 3’s to 6’s. Therefore they should generally be avoided whenever possible.

Margarine
Wheat Germ Oil
Soybean Oil
Rice Bran Oil
Peanut Oil
Unrefined Sunflower Oil
Refined Corn Oil
Unrefined Corn Oil
Unrefined Safflower Oil
Sesame Oil
Cottonseed Oil
Grapeseed Oil

While on Keto, find the highest quality you can get your hands on. Try source organic, non-gmo, cold-pressed and extra-virgin products for example.