There are basically four categories of fats: saturated, monounsaturated (MUFA), polyunsaturated (PUFA) and trans fats.
Saturated fat has been demonized for decades only to find out that there is no consistent evidence to link it to heart disease.
Studies have actually shown it decreases LDL (bad cholesterol) and raises HDL (good cholesterol) and boosts immunity.
Saturated fats include MCT oil, coconut oil, ghee, butter, lard, red meat, cream, and eggs.
The oils have a higher smoke point, so they are more versatile to cook with. So there's no need to fear saturated fat anymore.
Studies have shown that monounsaturated (omega-9) fats are also healthy because they help raise HDL, lower blood pressure, and reduce insulin resistance and belly fat.
Extra virgin olive oil, avocados, avocado oil, and macadamia oil are examples of monounsaturated fats and should be used cold or only at low temperatures for cooking.
Polyunsaturated (omega-3 and omega-6) fats are found in walnuts, macadamia nuts, fatty fish like salmon, and nut oils.
These oils can form free radicals when heated, so they are not good for cooking with.
As I mentioned earlier, we need more omega - 3s. Luckily, the ketogenic diet is full of them.
The best sources are grass fed beef (grain fed is much higher in omega-6), oily fish, walnuts and macadamia nuts.
Trans fats are the ones to completely avoid. They're formed during food production and cause serious health risks.
Stay clear of hydrogenated and partially hydrogenated oils, which are found in margarine, fast food, and vegetable oils.
Bottom line: for cooking use saturated fats, use MUFA and PUFA for finishing meals, and get more omega-3s in your diet.
Thankfully, Cronometer tracks all of these for you.
There is a naturally occurring trans fat called vaccenic acid that is found in meat and dairy. But studies have shown this one to be beneficial.
So when this shows up listed in your micronutrients, don't worry.
The trans fat the cronometer is reading came from a natural source.