5 Reasons Why You Should Avoid Trans Fats on Keto

What are Trans Fats?

Trans fats, also known as partially hydrogenated oils, have been a popular ingredient in processed foods for many decades.

They are a type of unsaturated fat that has been chemically modified to extend the shelf life and stability of food products.

While trans fats were once considered a healthier alternative to saturated fats, it has since been revealed that they are actually quite harmful to our health.

5 Health Risks of Trans Fats

As keto dieters, we strive to maintain a healthy and balanced diet that is low in carbohydrates and high in healthy fats.

Unfortunately, many processed foods contain trans fats, making it difficult to avoid them completely.

Here's why trans fats are unhealthy and why you should limit your intake as much as possible while following a ketogenic diet.

  1. Increased risk of heart disease: Trans fats raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels in the blood, which can lead to an increased risk of heart disease. This is particularly concerning for keto dieters, as heart disease is one of the leading causes of death in the United States.

  2. Inflammation: Trans fats have been shown to increase inflammation in the body, which can contribute to a wide range of chronic diseases and conditions, including obesity, type 2 diabetes, and cardiovascular disease.

  3. Weight gain: Trans fats have been linked to weight gain and obesity, as they are often found in high-calorie, processed foods. For keto dieters, this can make it difficult to maintain a healthy weight and reach your desired body composition goals.

  4. Negative impact on insulin sensitivity: Trans fats can also negatively impact insulin sensitivity, which can lead to the development of type 2 diabetes. For keto dieters, maintaining healthy insulin sensitivity is critical, as the diet relies on healthy insulin regulation to achieve its benefits.

  5. Increase risk of cancer: Studies have shown that trans fats can disrupt normal cell functions, leading to the development of cancerous cells. Additionally, trans fats have been found to alter the gut microbiome, which can impact the immune system and increase the risk of cancer.

Common Foods That Contain Trans Fats

Trans fats are commonly found in many processed and packaged foods. Some of the most common sources of trans fats include:

  1. Fried foods: French fries, fried chicken, and other deep-fried foods often contain trans fats. This is because the oils used for frying are often partially hydrogenated, which increases their stability and shelf life.

  2. Baked goods: Many baked goods, such as pastries, cakes, cookies, and crackers, contain trans fats. These products are often made with partially hydrogenated oils, which give them a flaky texture and a longer shelf life.

  3. Snack foods: Snack foods, such as chips, crackers, and snack cakes, are often high in trans fats. These foods are often made with partially hydrogenated oils, which help to keep them fresh and crispy.

  4. Margarine and spreads: Margarine and other spreads often contain trans fats. These products are often used as a replacement for butter, but they can be harmful to your health.

  5. Non-dairy creamer: Non-dairy creamers often contain trans fats, which can be harmful to your health.

It is important to read food labels and ingredient lists carefully to determine whether a food contains trans fats.

Products that contain partially hydrogenated oils should be avoided as much as possible.

If you want to make sure that your grocery products does not contain hydrogenated oils and other unhealthy ingredients, check out The Ultimate Keto Brand List.


In conclusion, trans fats should be avoided as much as possible while following a ketogenic diet.

Instead, focus on eating a variety of healthy fats, such as olive oil, coconut oil, avocado oil, and butter, to ensure that your diet is nourishing and supports optimal health.

If you're unsure whether a food contains trans fats, be sure to check the ingredient list and avoid products that contain partially hydrogenated oils.