According to a 2020 Journal of the American College of Cardiology state-of-the-art review, consuming red meat isn’t significantly associated with type 2 diabetes. Furthermore, it found no significant association between saturated fat intake and coronary artery disease or mortality. Some cohort studies found a lower risk of stroke with a higher saturated fat intake. 
When it comes to fat intake, which is so important on keto, put emphasis on fatty meats. The best fatty meats for keto include:
- Ribeye steak
- Pork belly
- Chicken thighs
- Babyback ribs
- Filet mignon
- T-bone steak
Note that you may also obtain fat from plant-based sources like avocados, olive oil, and coconut oil. Just be sure to avoid vegetable oils that are high in omega-6, such as canola oil, soybean oil, sunflower oil, and peanut oil. 
What’s the Best Meat to Eat on Keto Diet?
While all meats are allowed, unprocessed meat is the best choice. It doesn’t matter which animal meat you’re eating as long as it stays in its natural state.
In addition to fatty cuts of meat like pork belly, ribeyes, chicken thighs, etc. consume lean cuts like top sirloin, bottom round roast, pork chops (with the fat trimmed off), and skinless chicken breast. Including lean meats allows you to experiment with higher protein keto diets while controlling your calorie intake.
Processed meat, on the other hand, is a cause for concern since it usually contains added sugars like corn syrup, honey, and cane sugar. These sugars raise your blood glucose levels and kick you out of ketosis. That’s just one reason to steer clear of processed meats and eat unprocessed meats instead.
What Can’t You Eat on Keto? Meats to Avoid
Anything that has undergone smoking, curing, drying, salting, dehydration, etc. is considered processed and should be avoided for the most part. Processed meats include hotdogs, sausages, bacon, ham, pepperoni, pastrami, and luncheon meats.
Studies on processed meat also reveal common ingredients that are damaging to your health.
Carrageenan is one example. It’s a substance extracted from red seaweeds and is used for its gelling, thickening, and stabilizing properties. Although it’s approved by the FDA, there are concerns regarding its safety. Animal experiments show that carrageenan may be inflammatory and have cancer-promoting effects. 
Vegetable oils like canola oil and soybean oil are also being used as substitutes or fat replacers for low-fat meat products. One reason for using these oils is that they improve product stability and another is that they’re believed to make processed meat “healthier.”  
But, for the most part, these oils are highly refined and they’re rich in omega-6 fats. A high intake of omega-6 in your diet may contribute to inflammation and atherosclerosis. 
How to Choose Meats on Keto