For anyone dipping their toes into the high-fat diet trend, it can be difficult to identify the right types of fats. After all, going keto isn’t an invitation to chow down on bacon 24/7. Here, we break down which fats to focus on—and which to minimize.

Not All Fats Are Created Equal

Many people who go keto assume all fat is good fat. This type of free-for-all keto diet has come to be known as ‘dirty keto.’

You can technically lose weight eating a dirty keto diet—but if you want to protect your overall health (especially your heart health) long-term, which fats you eat matters.

“When choosing fats on the ketogenic diet, consider fats that are nutrient-dense, meaning they contain additional nutritional benefits beyond simply helping you reach fat and caloric needs,” says Melissa Majumdar, M.S., R.D., C.S.O.W.M., L.D.N., C.P.T., spokesperson for the American Academy of Nutrition and Dietetics.

“When you focus on getting fats from nutrient-dense foods, you’re more likely to obtain important antioxidants, minerals like magnesium, potassium, and calcium, omega-3s, probiotics, and so on,” says Joshua Axe, D.N.M., C.N.S., D.C., founder of Ancient Nutrition, author of Keto Diet, and member of The Vitamin Shoppe Wellness Council. Foods high in unsaturated fats (which include monosaturated and polyunsaturated fats), specifically, have been shown to help lower cholesterol and improve brain, immune and heart health. Good sources include olives, nuts and seeds, and avocados.

The Saturated Fat Debate

The impact saturated fat has on our health is not so clear.

“Although we have learned that saturated fat, which has been shunned in the past, may not be as ‘bad’ for us as originally reported, that doesn’t mean that it should become the backbone of our diets,” says Bonnie Taub-Dix, R.D.N., author of Read It Before You Eat It—Taking You from Label to Table.

According to Axe, it’s the source of saturated fat—think quality, whole food versus processed food—that truly matters.

“In addition to saturated fats, quality grass-fed meats, for example, provide protein, iron, zinc, and more,” he says.

And though we typically associate saturated fats with animal foods, a few plant foods—including coconut, which also provides fiber and other nutrients—contain them, too. These wholesome sources of saturated fats fit easily into a healthy diet.

Processed saturated fats, though? Not so much. “Processed meats—like bacon and deli cold-cuts are harder to digest, and lack healthy fatty acids, vitamins, and minerals.”

Plus, highly-refined vegetable oils (think deep-frying oils) don’t provide the health benefits oils high in monounsaturated fats, like olive oil, offer.

As research continues to develop, the Dietary Guidelines for Americans still recommends limiting saturated fat to about 10 percent of our calories for now. To support long-term health, stay away from processed saturated fats and make sure your diet emphasizes whole foods and plenty of unsaturated fats, too.

Do Organic & Grass-Fed Really Matter? 

Whether saturated or unsaturated, the origin of the fats you eat becomes incredibly important on a keto diet. After all, they account for most of your calories!

“It’s worth the investment to purchase high-quality oils, wild-caught fish, and grass-fed meats,” Axe says. “They’re typically higher in healthy fats and other nutrients, and less likely to contain fillers, hormones, and antibiotics.”

Studies have shown that the milk from grass-fed cows, for example, is richer in fatty acids and fat-soluble vitamins.

Butter from grass-fed cows, meanwhile, contains more conjugated linoleic acid (CLA), which may provide additional health benefits.

Healthy Fats To Load Up On

1. Avocado + Avocado Oil

“With more than 20 vitamins and minerals, avocado is one of the healthiest fats we can eat,” says Taub-Dix. The unique fruit is high in heart-healthy unsaturated fats, fiber, potassium, vitamin A, vitamin E, vitamin K, and more. It also contains lutein, an important nutrient for eye health.

Related: 10 Keto Recipes That Require Zero Cooking

“Just like avocados, avocado oil is also high in monounsaturated fats,” says Majumdar. Plus, not only does avocado oil work well in marinades, salad dressings, and dips, but its high smoke point makes it great for grilling and sautéing.

2. Olives + Olive Oil

The center of the long-revered Mediterranean diet, olives and olive oil also contain those protective monounsaturated fats.

Not to mention, “olive oil, especially extra-virgin olive oil, contains antioxidants that help protect the body from cellular damage,” says Majumadar. (The purest form of olive oil, extra-virgin olive oil is the most-researched for its brain-, heart-, and immune-supporting properties.)

Olive oil is great for sautéing, pan-frying, and roasting—and whole olives make for a great grab-and-go snack.

3. Nuts & Seeds

Not only do nuts and seeds provide a variety of healthy fats, but they’re also a great source of plant protein, vitamins and minerals, and fiber—a sacred nutrient on keto. (A quarter-cup of nuts contains upwards of two grams of fiber.)

Nuts have even been linked to lower risk of heart disease and improved cholesterol levels and brain health.

Majumdar loves snacking on nuts plain, adding them to salads for crunch, and even using them to make ‘breading’ for fish or chicken.

Axe’s favorites? Almonds, walnuts, chia seeds, hemp seeds, and flaxseed.

Just watch your serving sizes; to keep carbs from creeping up, stick to a quarter-cup per day.

4. Fatty Fish

You already know that fatty fish—like salmon—is one of our best sources of heart- and brain-loving omega-3 fatty acids. But its benefits don’t end there!

“Recently, studies have linked eating seafood to a healthy mood, even reducing the incidence of depression,” says Taub-Dix. Not to mention, it also provides selenium, iron, B vitamins, and a host of other valuable nutrients.

Majumdar recommends eating eight ounces (two servings) of fish per week. Salmon, mackerel, sardines, tuna, and herring are all great options.

Fats To Enjoy In Moderation

1. Butter + Ghee

As fears surrounding saturated fat have somewhat simmered (and rejection of trans fat-containing margarines has spiked), butter has made its way back into many a refrigerator.

Oddly enough, high-saturated-fat butter and ghee have been linked to rises in both good (HDL) and bad (LDL) cholesterol levels, says Majumdar.

Related: Signs You’re Eating Too Much Protein On Keto

For now, enjoy butter and ghee in moderation—and go for grass-fed whenever possible to score more fat-soluble vitamins and other nutrients, says Axe.

Both butter and ghee add flavor to sauces, vegetables, and eggs—and ghee comes in clutch for pan-frying at higher temperatures.

2. Coconut Oil

Not only is coconut oil a natural beauty unicorn, but it also has a place in a balanced, healthy diet.

“Coconut oil is one of the best dietary sources of medium-chain triglyceride fats (or MCTs), especially lauric acid, out there,” says Axe. (Lauric acid has been shown to support healthy immunity and cognitive function.)

Thing is, “unlike olive oil and avocado oil, coconut oil contains mostly saturated fat,” says Majumdar. (Just one tablespoon contains an entire day’s-worth of saturated fats according to the American Heart Association’s standards.)

While this suggests we enjoy coconut oil in moderation for now, it is certainly worth incorporating. “It’s easy for many people to digest and can help us manage hunger,” says Axe.

“Coconut oil adds unique flavor and works well when sautéing and stir-frying,” says Majumdar. It’s also a great plant-based alternative to butter when baking. (Use plnt brand Organic Extra-Virgin Coconut Oil for everything from frying eggs to making smoothies extra satiating.)

3. MCT Oil

Short for ‘medium-chain triglycerides,’ MCTs are a specific type of fat found in certain plant foods—most notably coconuts. The body can use these unique fats for energy more easily than others, so they’re more likely to give you a boost than become body fat.

MCT oils, which are typically derived from coconut oil, concentrate these fats. Digested easily, MCTs travel to the liver to be used to produce ketones, making them an easy energy source for keto dieters, says Axe.

These typically flavorless oils should be considered supplements, not foods, and are easy to add to smoothies and protein shakes. Flavored options, like Sports Research Corporation’s Creamy Vanilla Emulsified MCT Oil, also work well in coffee.

Just be sure to ease your way into incorporating MCTs, since their speedy digestion can cause some stomach upset at first.

Fats To Watch Out For

1. Trans Fats

Found in the form of partially-hydrogenated oils in all sorts of processed foods, trans fats have been shown to lower good cholesterol (HDL) and raise bad cholesterol (LDL).

No matter what diet style suits your fancy, trans fats are no bueno. Through a process called ‘hydrogenation,’ once-liquid fats are solidified, making them more difficult for the body to break down.

Look out for (and avoid) any ingredients resembling ‘partially-hydrogenated oil,’ including margarine, which is often found in fried foods, baked goods, frozen foods, and spreads.

 2. Bacon + Bacon Fat

Delicious as bacon may be, it waves one major red flag: cancer risk.

The World Health Organization identifies bacon and other processed meats as Group 1 carcinogens, meaning solid science links them to cancer.

That doesn’t mean you can’t indulge in a slice or two on a Sunday morning; just don’t consider bacon an everyday staple. When you do treat yourself, Axe recommends looking for bacon that’s uncured or nitrate-free to keep it as clean as possible.

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Whether it’s through CBD or meditation, we’re all looking for ways to reclaim our chill these days. Luckily, as stressful as our modern world may be, there are all sorts of simple, natural ways we can unwind, both body and mind.

One of our favorites? The comforting flavor (and ritual!) of a homemade latte infused with body-balancing herbs.

Made with liquid herb extracts from plnt brand, these calming lattes are sure to help you kick back, relax, and enjoy the bliss of every sip.

Calming Lavender Ashwagandha Latte

Featuring plnt brand’s new Liquid Ashwagandha (an adaptogen known for helping our body manage stress) and classically-calming lavender, this Calming Lavender Ashwagandha Latte does the trick every time. Sweetened with plnt brand 100% Pure Raw Honey, it’s the perfect way to relax any time of day.

*makes one latte

Ingredients

For Latte:

• 6 oz dark coffee or espresso
• 1 Tbsp lavender syrup (recipe follows)
• 2 oz almond milk creamer
• 2 ml plnt brand Liquid Ashwagandha
• food grade dried lavender for garnish

For Lavender Syrup:

• 1 Tbsp food grade dried lavender
• 3 Tbsp plnt brand 100% Raw Honey

Instructions

1. To make the lavender syrup, add plnt brand 100% Raw Honey and lavender to a small pot. Bring to a boil, then simmer for 10 minutes.
2. Remove syrup from heat and use a fine mesh sieve to strain.
3. Then, start the latte by making coffee or espresso according to package directions.
4. Once ready, stir in desired amount of lavender syrup and plnt brand Liquid Ashwagandha.
5. Steam or froth the almond milk creamer and pour over the coffee.
6. Garnish with dried lavender and enjoy!

Calming Chamomile Kava Latte

When your usual cup of chamomile just won’t do the trick, this Calming Chamomile Kava Latte—created by The Vitamin Shoppe nutritionist Casey Stahl—will.

Well-known as a stress-fighting superstar, the herb kava makes this comforting beverage the perfect choice after a long, stressful day.

Also incorporating chamomile tea, ginger, and cinnamon, it’s just the cozy comfort you need to feel relaxed and restored.

*makes one latte

Ingredients

• 1 cup unsweetened vanilla almond milk
• 1 bag organic chamomile tea
• 1 Tbsp fresh ginger, peeled and sliced
• 1 ml plnt brand Liquid Kava
• ¼ tsp cinnamon (plus more for garnish)

Instructions

1. In a small pot, bring almond milk and fresh ginger to a boil.
2. Take off heat, add the chamomile tea bag, and let steep for about five to 10 minutes. While steeping, add kava and cinnamon.
3. When ready, remove the tea bag and fresh ginger with a spoon.
4. Pour the mixture into a blender and blend until nice and frothy.
5. Garnish with a sprinkle of cinnamon and enjoy!

Golden Milk Latte

We’ve turned to turmeric, ginger, and cinnamon for their body-balancing benefits for years, and this Golden Milk Latte—created by The Vitamin Shoppe nutritionist Nicole Miller—provides lots of their long-loved goodness in every sip.

Made with plnt brand Liquid Turmeric and sweetened with plnt brand 100% Pure Raw Honey and Liquid Stevia, this warming latte tastes every bit as good as it is good for you.

*makes one latte

Ingredients

• 1 cup nut milk of choice
• 1/2 tsp plnt brand Liquid Turmeric
• 1/8 tsp ground cinnamon
• 1/8 tsp ground ginger
• 1 tsp plnt brand Liquid Stevia
• 2 tsp plnt brand 100% Pure Raw Honey
• pinch ground black pepper

Instructions

1. Add all latte ingredients to a blender and pulse for 10 to 15 seconds, until combined.
2. Add mixture to a stainless steel pot and warm on low to medium heat, until heated to desired temperature.
3. Remove from heat and pour into a mug. Use a milk frother to create a foamy latte consistency, if desired. Enjoy!

Iced Chocolate Kava Latte

This Iced Chocolate Ashwagandha Latte—also created by Nicole—is the perfect way to celebrate spring.

Made with soothing plnt brand Liquid Ashwagandha and Quest Nutrition Cold Brew Coffee Latte Protein, every sip is sure to satisfy.

*makes one latte

Ingredients

• 1 cup almond milk
• 2 ml plnt brand Liquid Ashwagandha
• 1/2 tsp unsweetened cacao powder
• 1 scoop Quest Nutrition Cold Brew Coffee Latte Protein Powder
• ice cubes

Instructions

1. Combine all ingredients except ice in a blender bottle. Secure lid and shake for 30 seconds to one minute, until well mixed.
2. Pour over ice and enjoy!

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Craving something sweet but don’t want to trash your healthy-eating efforts? With these high-protein dessert recipes, you can keep it clean and get your cookie, brownie, and fudge fix on all day, every day. (Okayyy, maybe not that often.)

See you never, excess added sugar, processed fats, and empty-calorie desserts!

1. High-Protein Chocolate Cake Donut Holes

If you love the glazed chocolate cake Munchkins from a certain coffee joint, these 58-calorie donut bites by Mason Woodruff are about to change your life.

Made with ingredients like vanilla protein powder, coconut flour, and vanilla Greek yogurt, each bite packs 5.5 grams of protein. (So you can go ahead and eat a whole fistful knowing you’re fueling your muscles.)

Plus, they’re sweetened with erythritol, so sugar stays low—and you side-step the sugar high and crash that usually strike post-donut.

2. Raspberry Chocolate Chip Protein Brownies

For just 100 calories a pop, these gooey vegan and gluten-free brownies from Ambitious Kitchen taste just as indulgent as chocolate raspberry truffles.

Related: 8 High-Protein Snacks Nutritionists Love

Chocolate whey protein powder bumps up the protein (five grams per brownie), while simple ingredients like oats, unsweetened cocoa powder, honey, coconut oil, and chocolate almond milk keep things guilt-free.

3. Paleo Almond Butter Cookies

Thanks to eggs and almond butter, these paleo-friendly cookies from A Saucy Kitchen pack six grams of protein a piece. Dietitian Maggie Michalczyk, R.D., loves that the recipe uses simple ingredients, so you can treat yourself rest assured that you’re doing your body good.

Crispy around the edges and super-soft and chewy in the center, they’re a great go-to when cravings strike.

4. Low-Carb Chocolate Peanut Butter Milkshake

Watching your carbs? This rich milkshake from Sweet as Honey is loaded with fiber, healthy fats, and protein to keep you satisfied.

The shake gets its 16.9 grams of protein from chia seeds, peanut butter, and yogurt—and boasts a thick, creamy texture. It’s basically a healthy, liquid peanut butter cup.

5. Healthy Protein Donuts

If you’re in the mood (and have the time) to bake, you won’t regret whipping up a batch of Food Faith Fitness’ soft, fluffy donuts.

Made with oat flour, plain Greek yogurt, and vanilla whey protein—and sweetened with coconut sugar—they’re far more nutritious than your average donut shop treat.

Perfectly powdery and satisfying, each 150-calorie donut contains 6.6 grams of protein.

Just keep in mind that they’ll need to cool for two hours after baking, so be patient!

6. Vanilla Cheesecake Paleo Protein Smoothie

Good-for-you cheesecake? Sign us up. This cheesecake smoothie from Paleo Running Momma contains zero added sugar, so you can feel good sipping on it for dessert—or breakfast!—daily.

The shake, which gets its sweetness from fiber-rich dates, blends coconut and almond milk with vanilla extract, protein powder or collagen peptides, and a little lemon juice. Then, cashews make the blend extra creamy and thick.

A serving of collagen lands the smoothie’s protein somewhere around 15 grams of protein, while a scoop of whey or plant-based protein brings it up to around 20.

7. Keto Peanut Butter Protein Bites

Keto or not, you’ll love these peanut butter protein bites from Wholesome Yum.

Thick, creamy peanut butter combines with Ancient Nutrition Vanilla Keto Protein (or Ancient Nutrition Multi Collagen Protein), vanilla extract, and erythritol for a sweet dessert or snack you can throw together in 10 minutes.

Related: 5 Keto Dessert Recipes You Need In Your Life

For a little crunch, add some chopped peanuts—or swap creamy PB for chunky.

Every no-baking-required bite contains four grams of protein.

8. Chocolate Fudge Brownie Protein Bars

Next time you’re feeling creative, make yourself a batch of Chocolate Covered Katie’s fudgy homemade, no-bake protein bars.

Made with clean ingredients like unsweetened cocoa powder, maple syrup or honey, coconut oil, and vanilla extract, these bars get a protein boost from black beans and chocolate protein powder. “I love the use of black beans in a dessert like this because it also increases the fiber and vitamin and mineral content,” says Michalczyk. (Don’t worry, you won’t even know the beans are there.)

Each bar comes in at 129 calories, 7.3 grams of protein, and loads of chocolatey flavor.

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The ‘it’ supplement for everything from bone and joint health to gut function and youthful skin, collagen is making its way into more and more wellness products. And it’s no longer just your standard collagen peptides. Recently, something fishy has popped up in the mix: marine collagen. We asked experts to dish on this trendy form of collagen—and whether you should give it a try.

Collagen 101

“Collagen, the most abundant type of protein in the body, helps maintain the structure and elasticity of all of our connective tissues,” explains Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics. (Connective tissues include everything from skin to joints.)

In a nutshell, collagen essentially ‘glues’ the body together.

Though we produce collagen naturally, our production slows as we age. Plus, “our diets used to include collagen naturally,” says Pamela Schoenfeld, M.S., R.D., L.D.N., author of The Collagen Diet: Rejuvenate Skin, Strengthen Joints, and Feel Younger by Boosting Collagen Intake and Production. “But when we stopped eating animal skin and bones, we basically removed it from our diet.”

The Wide World Of Collagen Supplements

Luckily, collagen supplements can help us fill the void in our diets and support production as we age. And the more we learn about collagen’s benefits, the more new and exciting collagen supplements (like collagen gummies and collagen-whey combo protein powders) hit shelves.

While a lot of the initial buzz—and products—highlighted collagen made from cows (known as ‘bovine collagen’), other sources have since become popular. The current all-star: marine collagen. Yep, that’s right—collagen from fish.

But does marine collagen offer more benefits than collagen from other sources? Glad you asked…

What Is Marine Collagen?

“Marine collagen is made out of the skin and scales of fish, typically cod or red snapper,” explains Brigitte Zeitlin, M.P.H., R.D., owner of BZ Nutrition.

If that weirds you out, just remember that bovine collagen comes from cow hide and hooves…

So, fear not: A tub of marine collagen powder won’t smell a thing like old sushi. In fact, like other collagen powders, it won’t smell like much of anything at all.

To make marine collagen supplements, the parts of fish typically disposed of—the scales, skin, and bones are purified. Then, the collagen protein is extracted and broken down through a process called hydrolysis.

“Hydrolysis involves using water to break the chemical the structure of the protein down into smaller fragments—called ‘collagen peptides’— which are only two or three amino acids long,” explains Schoenfeld.

Related: 10 Tasty Ways To Get Your Collagen Fix

Partially breaking down collagen like this makes it easier to absorb and transport throughout the body. Plus, it also helps the supplement dissolve easily into everything from shakes to oatmeal to water, says Zeitlin.

What Makes Marine Collagen Different?

Bovine collagen contains two different types of collagen protein (known as type I and type III collagen). “Marine collagen, meanwhile, is almost exclusively type I, which is the most abundant type in our body,” says Valdez.

Found in our bones, skin, hair, nails, gut lining, ligaments, tendons, and corneas, type I collagen is associated with skin, nail, gut, and hair health benefits.

Marine collagen’s benefits also stem from its unique amino acid profile.

You see, when we consume collagen, our body breaks it down into individual amino acids and then uses those aminos to build whatever specific type of collagen it needs.

“Marine collagen is high in the amino acids hydroxyproline, glycine, and proline,” says Schoenfeld.  All of these aminos, which account for more than 50 percent of the aminos we need to produce collagen, are hard to find in other foods and supplements.

Another Benefit Of Marine Collagen: Digestibility

Though marine collagen is an obvious choice for pescatarians, meat-eaters may want try it, too. Why? It’s really easy to digest.

“Collagen peptides from marine sources are smaller and more easily absorbed and digested by the body than those from bovine sources,” says Valdez. This not only makes marine collagen easier on the stomach, but easier for the body to use, too.

Case in point: One study published in Food of Nutrition Sciences suggests marine collagen may be up to one-and-a-half times more bioavailable than bovine and chicken collagen.

Though more research will confirm, this suggests marine collagen is ultimately more beneficial, Valdez says.

Of course, it’s also the ideal collagen option for anyone with digestive issues.

Shopping For Marine Collagen

If you’re looking for a stomach- and pescatarian-friendly supplement, marine collagen can make a great addition to your routine.

Related: Pair Your Collagen With These Nutrients For Extra Oomph

When shopping, look for a supplement that contains only ‘marine collagen’ or ‘marine collagen peptides’ and no other added ingredients. (You don’t want to be sabotaged by added sugars!)

To ensure top-notch quality, pick a product that’s also organic, non-GMO, and tested by a third party, says Valdez.

Finally, if you’re concerned about over-fishing and sustainability, choose a brand that highlights environmentally-friendly practices. One great option: Vital Proteins Marine Collagen, which contains just collagen peptides from non-GMO, wild-caught snapper.

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