Healthy High-Fat Foods

Low-Carb High-Fat Vegetarian Foods

Do you consider yourself to be healthy food consumer? Are you eating a low-carb diet, but refuse to go near fats?

There are some very healthy foods that have a high-fat content. Despite the fact that most dietary experts will tell you that not all fats are bad (after all, our brains are mostly fat), there are still a lot of mixed messages about fat in our diet. 

Basically, once you know how many carbohydrates works for you and how much protein you need, the rest of your calories will come from fats. If you are losing weight, then you are using the fats stored in your body. As weight loss slows, add fats rather than carbs if you need more food.

Most dietary experts consider a low-carb diet to be ​anything under 100-150 grams of carbs per day, which is definitely a lot less than the standard Western diet.

Eating Higher-Fat Foods on a Low-Carb Diet

If you have determined that a low-carb diet is how you choose to eat, then eventually you will have to come to terms with the fact that you will be adding high-fat foods to your diet. A very low-carb diet must be higher in fat, otherwise you will nor be getting enough energy to sustain yourself.

There is some controversy about saturated fats among low-carb diet experts, but the growing consensus in the context of a low-carb diet is that saturated fats are not the demons they have been made out to be. Generally, most experts agree that the following foods are very good for you and can be added into your diet. These five foods will get you off to a healthy start in increasing the fats in your diet, will help to keep you feeling satisfied longer after a meal, and are good for your overall health.

1
Avocados

avocado
Photo © Karen Struthers

Avocados are a rich source of monounsaturated fat and a true low-carb superfood. They are packed with nutrients, and a whole California avocado has only 3 grams of net carbs. Avocados are technically a fruit and are high in fiber, vitamin B6, vitamin C, vitamin K, folate, and potassium. These are all great reasons to indulge in avocados.

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2
Olive Oil

Olive oil
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Olive oil is good for you— it is truly an excellent food to include in your diet. Extra virgin olive oil has anti-inflammatory as well as antioxidant effects in the body, and studies have shown that it may protect you from heart disease and even cancer. Find out more about the wonders of olive oil, as well as important information about selection and storage.

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3
Nuts and Seeds

MIXED NUTS
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Nuts have been shown to be heart healthy. In many studies, people who eat nuts are less likely to get heart disease and diabetes. Not all nuts are created equal. Some have more ​​carbohydrates and different types of fats.

4
Flax and Chia Seeds

Flax Seed
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Although lots of plants, like most greens, have some omega-3 fatty acids, they are really in tiny amounts compared to what is recommended. There are some seeds, though, like flax seeds and chia seeds, that contain omega-3 fats. Although the fats are not the prized longer-chain omega-3s (DHA and EPA) found in oily fish, these seeds still provide a great source of omega-3 fatty acids and are rich in nutrients and fiber. 

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5
Coconut

Coconuts with sickle, close up
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Coconut oil, which is found in the meat and milk of the coconut and also extracted and sold just as oil, is controversial as a recommendation. This is because the oil in the coconut is mostly saturated fat, which to many people is an automatic danger sign. On the other hand, there are many different saturated fats, and they certainly do not all have the same effects in the body. The fats in coconut are mostly medium-chain triglycerides, which some research shows may have positive effects on our immune systems, digestive problems, some brain problems such as Alzheimer's disease, and more. Some studies indicate if you have diabetes, you may have an improved glucose tolerance when you consume these types of oils.

One way in which these triglycerides are different is that we use them quite quickly for energy, so they are less likely to be stored in our fat cells. Ketones are readily generated when medium-chain triglycerides are metabolized, which may be a partial explanation for the lack of fat storage.

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