The Power of Choice
The ketogenic diet offers tremendous flexibility in diet and lifestyle making it both sustainable and enjoyable. You have the freedom to choose from a selection of delicious foods typically off-limits for most other diets. However, it’s that same freedom that can lead to the over-consumption of red meat, butter, and processed meat – a pattern known as “Dirty Keto.” The decision to eat these types of foods is a personal one that should be influenced by your goals.
For those wishing to optimize risk factors for heart disease, following the Heart Healthy Keyto Program will help you reduce cholesterol, blood sugar, and blood pressure. Following this route doesn’t require you eliminate all sources of animal-based fats, only that you prioritize fats derived from fish and plant-based sources. But what is the best avenue for you? Let’s examine how Keyto and “Dirty Keto” differ and affect long-term health.
Keyto
The Heart Healthy Keyto Program focuses on the consumption of fats derived from fish and plant-based sources. Some great examples include salmon, mackerel, walnuts, almonds, olive oil, and avocados. These foods are high in the monounsaturated (MUFAs) and polyunsaturated (PUFAs) fats that studies show positively affect risk factors for heart disease. For example the Mediterranean Diet, which is high in MUFAs and PUFAs, is associated with lower risks of heart disease than the Standard American Diet. It is composed mainly of plant-based whole foods with lower amounts of meats and processed products.
Keyto also recognizes animal-based products taste good and add variety to your diet. Luckily, you can promote heart health without completely abstaining from these foods. Simply prioritize healthier sources of fat and eat the others less frequently. By doing so, you will naturally limit SFAs and promote a sustainable, healthy pattern of eating. If you need help with formulating a plan, search the Keyto food search for recipes with the Heart Healthy Badge. Then add in a few Yellow Badge recipes a few times per week. Simple!
Dirty Keto
Dirty Keto is a term used within the low-carb community to describe ketogenic diets high in animal-based products (meats, butter, heavy cream) and processed meats (i.e. sausage, hot dogs). Because these foods are highly palatable and easy to prepare, it’s easy to over-consume them. But while you may still be able to lose weight, diets high in SFAs can have adverse effects on LDL cholesterol in some people. Many of these products also contain preservatives and trans-fats that are unhealthy.
Aside from potential increases in LDL cholesterol, excessive consumption of animal-based fats can be pro-inflammatory. Inflammation is a known player in the development of atherosclerosis and other chronic diseases. In addition, dirty keto diets are less likely to include whole and healthy foods not high in fat. These foods (i.e. vegetables) contain vitamins, minerals, and fiber that promote heart health and prevent disease.
Do Your Best and You’ll Succeed!
Keyto prefers to avoid labeling any fat (except trans-fats) as unhealthy because most forms of dietary fat are healthy when consumed responsibly. While prioritizing fish and plant-based foods, you can still enjoy animal-based fats from time to time. The exact amount is up to your personal choice, which is part of the beauty of the Keyto Program