These diets weren’t all wrong, however, as some fats should be avoided, even on keto. This begs the ultimate question: which fats are good, and which are bad? You can find all of your answers here in this comprehensive guide to fat on the Keto Zone.

Healthy Keto Zone Fats

Thankfully, there are more healthy fats than bad, giving you plenty of sources to choose from to reach your 70% intake on keto.

Saturated Fats

Saturated fats are still a controversial topic, but studies show there’s no direct link from this fat to concerning health problems. (1) In fact, they actually show it can improve cholesterol, protect bone density, support the immune system, and maintain proper hormone creation. (2,3,4,5)

In the keto world, medium-chain triglycerides (MCT) are one of the most popular forms of saturated fat. They’re easily digestible and can provide almost instant ketone energy. You can find MCT in coconut oil, or for an easier fix, use Keto Zone MCT Oil Powder in your coffee for a quick energy pick-me-up.

Healthy keto saturated fat sources:

• Organic Red Meat
• Grass-fed Butter
• Cocoa Butter
• Organic Eggs
• Organic Heavy Cream
• Lard
• Ghee

For the ultimate saturated fat fix, try this Health-Boosting Dessert: Keto Zone MCT Oil Powder Double Chocolate Ice Cream!

Monounsaturated Fats

Monounsaturated fats (MUFAs) don’t have a bad rap like their saturated counterparts. Instead, these fats have been healthily accepted for hundreds of years as a key staple of the Mediterranean diet. Consuming them has been linked to lower cholesterol, lower blood pressure, better insulin resistance, and a reduced risk for heart disease. (6,7,8,9)

Healthy keto monounsaturated fat sources:

• Extra Virgin Olive Oil
• Cashews
• Pecans
• Lard
• Organic Bacon
• Organic Avocados
• Avocado oil
• Organic Peanut Butter
• Fatty Fish
• Chia Seeds

Here’s another great fat-filled recipe to make tonight! Low-Carb Avocado Beef Lettuce Wrap Tacos.

Polyunsaturated Fats

Polyunsaturated fats (PUFAs) can decrease your risk of autoimmune disorders, inflammatory diseases, cardiovascular disease, stroke and even aid symptoms of mental illnesses like depression and ADHD. (10,11,12)

On the other hand, you have to pay attention to how you use them. When some PUFAs like vegetable oil are heated or oxidized, they can create free radicals, which in turn, creates inflammation and a higher risk of cancer and heart disease. (13) Don’t cook with them and try to avoid these dangerous sources in general:

• Corn Oil
• Canola Oil
• Soybean Oil
• Safflower Oil
• Sesame Oil
• Generic Vegetable Oil
• Margarine

Instead, use these healthy keto polyunsaturated fat sources:

• Extra Virgin Olive Oil
• Flax Seeds
• Flaxseed Oil
• Walnuts
• Fatty fish
• Fish oil
• Sardines
• Mackerel
• Sunflower seeds

For a more in-depth breakdown of which oils to cook with, read Healthiest Oils to Cook with Every Day: High vs. Low Heat

Unhealthy Keto Zone Fats

Now that you know which fats are good, it’s time to reveal the bad.

Trans Fats

Alongside some polyunsaturated fats on the naughty list are artificial trans fats. These fats come from the processing of PUFAs, where they’re heated or altered, and have been shown to increase the risk of inflammation, heart disease, cancer, Type 2 diabetes, bad cholesterol, obesity, inflammation, and poor gut health. (14,15)

Trans fat sources:

• Hydrogenated and Partially Hydrogenated Oils found in processed foods like crackers, cookies, and fast food
• Soybean Oil
• Canola Oil
• Cottonseed Oil
• Safflower Oil

However, just like polyunsaturated fats, trans fats also have a healthy exception: naturally occurring trans fats. These fats are not genetically modified or processed in any way and are found in foods like grass-fed meat and organic dairy fats.

Their benefits go on to prevent heart disease, obesity, diabetes, and cancer. (16) So, if you see trans fats on your keto zone-friendly food labels, not to worry! It’s probably vaccenic acid, the healthy kind of trans fat.

Bottom Line

The rules of thumb:

1. Saturated fat is good for you, especially MCT Oil. (Shop Keto Zone MCT Oil Powder and more products here!)
2. Monounsaturated fat is good for you.
3. Polyunsaturated fat is good for you, as long as you avoid certain processed kinds.
4. Trans fats are bad for you, except for the naturally occurring in grass-fed meats and organic dairy.

Hopefully, this guide led you to better understand the ins and outs of Keto Zone fats and why they’re important to not just ketosis, but to your overall health. For even more info, check out Keto Myths Busted, Part 2: Dietary Fats.

The post The Ultimate Guide to Good & Bad Fats on Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

Arthritis is an umbrella term, mainly describing diseases that create pain and stiffness in the joints of your body. Osteoarthritis is the most common and affects nearly 27 million Americans with Rheumatoid arthritis next in line at 1.5 million. (1, 2)

Thankfully, your diet can play a role in how intense your symptoms become. Survey results suggest that 24% of those with Rheumatoid arthritis said that their diet played a significant role in aiding symptoms. (3) On top of that, diets like Keto Zone can contribute to weight loss, which also alleviates symptoms by easing joint pressure.

What foods should you include in your diet to help with arthritis pain?

1. Fatty Fish

Wild salmon, sardines, and trout are great keto-friendly foods to boost your Omega-3 fatty acid intake, which in turn decreases joint pain, stiffness, and swelling related to arthritis. (4, 5, 6)

Studies show Rheumatoid arthritis may also be correlated to lack of vitamin D, and luckily, fish contain lots of vitamin D. (7, 8)

To reap the benefits, it’s important to eat at least 2 servings of fish per week or take an Omega-3 supplement.

2. Turmeric

Thanks to the curcumin in turmeric, it’s a powerful anti-inflammatory that can even be compared to NSAIDs, like aspirin, Advil, and Motrin. You must consume 1000mg of curcumin per day to see positive results, which equates to around 5 teaspoons of turmeric. (9)

Sprinkle it on top of your food, add it into your tea, or use recipes like Keto Zone Golden Milk Turmeric Latte. If you’re not a fan of its strong taste, you can also take turmeric in supplement form.

3. Collagen Protein

The cartilage in your joints is made up of collagen, and when you consume collagen, it travels to damaged tissue like arthritis pain points. (10)

Studies show that those who eat 10 grams of collagen protein per day see improvements in joint pain and increased mobility. (11, 12, 13)

You typically consume collagen in two ways: bone broth and supplements. Try this Keto Zone Anti-Inflammatory Turmeric Bone Broth and purchase Keto Zone Hydrolyzed Chicken + Marine Collagen with Probiotics for an easy way to knock out your collagen fix.

4. Garlic

Garlic doesn’t just contribute to great flavor and bad breath. It contains powerful active anti-inflammatories like organosulfur compounds and thiacremonone. (14, 15)

These and other anti-inflammatory properties contribute to a lower risk of hip osteoarthritis, a stronger immune system, and less joint pain. (16, 17, 18, 19)

Besides its antiarthritic features, one of the best parts about garlic is how easy it is to include in recipes, like these Keto Zone Mozzarella Garlic Dinner Rolls.

5. Olive Oil

Extra virgin olive oil specifically provides a lower risk of arthritis, decreased inflammation levels, and the protection of bone cells. (20, 21)

On top of that, it can prevent further development of arthritis, slow down cartilage loss, and lessen swelling. (22)

Coat your meats and veggies in it, use it as a salad dressing, or even apply it directly to your joints to see its effects on reduced stiffness and pain. (23) For best results, avoid cooking with it at high temperatures and read Are You Safe from the Danger of Fake Olive Oil? to ensure you’re purchasing the right kind.

6. Berries

Berries like blueberries, strawberries, and raspberries are keto’s only fruit exceptions for good reason. They contain quercetin, which has been shown to block inflammatory processes and decrease already present inflammation due to arthritis. (24,25)

Blueberries, in particular, have flavonoid antioxidants called anthocyanins that lower inflammation, swelling, and pain, and can even reverse arthritis completely. To top it off, self-reports of those with arthritis claimed blueberries as a top food for inflammation symptoms, making it the most credited food for easing arthritis. (26,27)

Eat berries on their own, add them to your yogurt, or make Keto Zone Crepes with Blueberries and Cream.

Bottom Line

In addition to all of the above foods, the Keto Zone diet can help lessen inflammatory symptoms and induce weight loss to ease joint pain.

Ready to start? Purchase all of your needed Keto Zone supplements here.

The post Top 6 Keto Foods for Arthritis Pain appeared first on Keto Zone® | Dr. Don Colbert, MD.