SCIENZA
Good fats and bad fats: the fearless guide
Published on June 16, 2026
On keto, fats are the fuel. But which ones to choose? The difference between good fats, fats to moderate, and fats to avoid.
For years fats were demonized. On keto, instead, they're the main fuel. But they're not all the same: here's how to find your way.
✅ Fats to prefer
- Monounsaturated: extra-virgin olive oil, avocado, olives. Great for the heart and satiety.
- Polyunsaturated omega-3: fatty fish (salmon, mackerel, sardines), walnuts, flaxseed. Anti-inflammatory.
🟡 Fats to use with judgment
- Saturated: butter, cheese, coconut oil, meat. Long demonized, now reassessed: they're fine within a balanced diet.
❌ Fats to avoid
- Trans fats and industrial refined vegetable oils (margarines, industrial fried foods, many packaged products). These are the truly problematic ones.
In practice
Cook with olive oil or butter, include fatty fish and avocado, avoid ultra-processed products. Good fats keep you full and make keto sustainable.
Next step on the journey: protein, how much you need.
🛒 Useful products
Affiliate links: if you buy through these links we may receive a small commission, at no extra cost to you.