Animal fats aren’t just an option for low-carb diets—they’re foundational, providing essential nutrients that the human body thrives on. Unlike glucose, which our bodies can produce through gluconeogenesis, animal fats supply fatty acids we can’t make ourselves, like omega-3s and conjugated linoleic acid (CLA). On a keto or carnivore diet, animal fats fuel the body, support health, and empower a way of eating that aligns with human physiology.
Animal Fats vs. Seed Oils: A Key Distinction
The rise of seed oils is a relatively new chapter in human history. Created through intense industrial processing, seed oils like canola, soybean, and corn oil have high levels of omega-6 fats, which are linked to inflammation. Compare this to animal fats—simple, unprocessed, and full of nutrients like vitamins A, D, and K2.
For a closer look at seed oils and why they may not be as healthful as they seem, check out this video, which breaks down the concerns around these oils.
Why Animal Fats are Ideal for Keto and Carnivore Diets
1. Anti-Inflammatory Power
Animal fats are stable and resistant to oxidation, unlike seed oils, which break down quickly. By choosing animal fats, you’re lowering inflammation risk and giving your body a consistent, nourishing energy source.
2. Balanced Energy without Spikes
Unlike carbs, which cause blood sugar to surge and crash, fats provide a steady fuel source. Animal fats help keep you satisfied, minimizing cravings and helping you stay in ketosis.
3. Nutrient-Rich Profile
Animal fats contain fat-soluble vitamins like A, D, and E, as well as K2—nutrients essential for brain, bone, and immune health. In diets rich in animal fats, people often report greater mental clarity, energy, and mood stability.
4. Optimizing Fat-to-Protein Ratio
Most keto and carnivore eaters find the best results with around 70% fat to 30% protein. This ratio supports ketosis, allowing the body to run on fats while using minimal protein.
Top Animal Fats for Low-Carb Diets—and How to Use Them
- Tallow: With its mild flavor and high smoke point, tallow is fantastic for frying. Try it with eggs or meats to lock in moisture and flavor.
- Lard: Smooth and versatile, lard shines in everything from frying to baking. It’s a staple in carnivore mayonnaise and adds creaminess to sauces.
- Butter and Ghee: Butter is a favorite for drizzling over veggies or adding to keto coffee. Ghee, a clarified version of butter, has a higher smoke point and an intense, rich flavor.
- Goose Fat: With its savory flavor, goose fat elevates roasts, adding depth to any dish. It’s perfect for crispy, golden-skinned chicken or turkey.
For inspiration on how to incorporate these fats into your meals, check out Carnivore at the Kitchen by Courtney Luna.
Understanding Fats vs. Oils: Why Animal Fats Are Different
Animal fats are solid at room temperature, while seed oils remain liquid. This distinction is important: animal fats are stable and nutrient-dense, whereas seed oils are often highly processed. Industrial processing exposes oils to high heat, which can lead to oxidation—a driver of inflammation. This difference is why many keto and carnivore enthusiasts choose animal fats for better health outcomes.
For more insights on why seed oils can be problematic, watch this video.
Cooking with Animal Fats: Quick Tips
- Tallow: Perfect for deep frying or searing steak. Use it for crispy, caramelized finishes.
- Lard: Adds a smooth richness to sauces and dressings. Try it in carnivore mayo!
- Butter and Ghee: Great in coffee or to top roasted veggies.
- Goose Fat: Adds depth to roasts, especially poultry. It’s a game-changer for chicken or turkey.
Wrapping Up: Embrace the Power of Animal Fats
Animal fats provide much more than energy—they’re the nutrients and building blocks that empower keto and carnivore lifestyles. Choosing traditional fats like tallow, butter, and lard means fueling your body in a way that aligns with how humans have thrived for centuries.
To find quality animal fats for your kitchen, check out this list of businesses that sell animal fats. Embrace the power of these nutrient-dense foods and elevate your cooking!
