Confused about why oil is not considered part of a whole food plant-based diet? This article will explain all! From the impact of oils on heart health, to how to cook and bake without it, your questions are answered here.
You may have noticed that none of the recipes on this website contain vegetable oils. I'd like to assure you that this is no accident! Refined oils, including olive oil and coconut oil, are not considered to be health promoting by the doctors and nutrition experts that advocate a whole foods plant-based diet. For your benefit and to help you understand this principle a little better, I'd like to answer a few common questions about oils and the whole food plant-based diet.
1. Why is oil not considered a whole food?
Vegetable oils are liquid fats that have been extracted from whole plant foods. Olives, sunflower seeds and corn are all examples of whole foods; the fat contained in them are part of a whole package that also includes fibre, amino acids, vitamins and minerals. When you extract the oil, you leave behind the vast majority of these nutrients, and what remains is a very concentrated source of fat and calories with very few health benefits.
The nutritional difference can be clearly demonstrated by comparing 1 tablespoon of cold-pressed flax oil - considered to be one of the healthiest oils of all - with 1 tablespoon of whole flax seeds.
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Flax Seeds
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Flax Oil
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|
Calories
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54.7
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119
|
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Total Fat
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4.3g
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13.5g
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|
Saturated Fat
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0.4g
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1.3g
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Protein
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1.9g
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0g
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Carbohydrate
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3g
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0g
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Dietary Fibre
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2.8g
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0g
|
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Vitamin E
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0% DV (0.0mg)
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12% (2.4mg)
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Thiamin
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11% DV (0.2mg)
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0% DV (0.0mg)
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Calcium
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3% DV (26.1mg)
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0% DV (0.0mg)
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|
Iron
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3% DV (0.6mg)
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0% DV (0.0mg)
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|
Magnesium
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10% DV (40.2mg)
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0% DV (0.0mg)
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|
Selenium
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4% DV (2.6mcg)
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0% DV (0.0mg)
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|
Zinc
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3% DV (0.4mg)
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0% DV (0.0mg)
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Note: %DV = percentage of daily requirement for adults, as determined by the USDA
You’ll notice that Vitamin E is the only micronutrient that the oil contains a significant amount of. But this can easily be obtained from whole plant food sources, such as sunflower seeds and butternut squash. The whole flax seed wins out nutritionally in every other area. What's more, flax seeds are much more satiating due to their fibre and protein content. In other words, they'll fill you up more! The oil, on the other hand, is a liquid with a higher concentration of fat and calories, and zero protein and fibre. This combination makes it very easy to consume in excess.
2. What about olive oil? Isn’t it good for my heart?
This probably flies in the face of everything you’ve heard before, but the answer is no. All kinds of oils, including olive oil, contribute to arterial damage and the progression of heart disease. Popularization of the Mediterranean diet has also led many to believe that olive oil is the answer to heart health, when in fact, higher consumption of fruits, vegetables and legumes in Mediterranean regions is far more likely to account for decreased heart disease mortality.
For more information, check out The Mediterranean Diet: A Closer Look by dietitian Jeff Novick.
3. Doesn’t oil contribute to healthy skin and hair?
Many factors contribute to a healthy looking appearance, including sleep, hydration, and nutrition. Though Vitamin E is believed to be important for skin and hair repair, it is just one of a handful of vitamins and minerals that are. And you don’t need to consume pure oil in order to get enough of it! Eating a wide variety of whole plant foods, particularly fruits and vegetables, is most important. You can regularly incorporate whole food sources of vitamin E, such as sunflower seeds, almonds, spinach, swiss chard, and butternut squash.
4. Surely I need some fat to survive?
Yes, you do- and remember, this does not have to be a totally fat-free diet. You can obtain the necessary amounts of healthy fats from whole food sources, such as nuts, seeds, avocados and olives, which contain a whole host of other nutrients that are beneficial to your body. Even without the regular addition of these higher fat plant foods, you will likely obtain enough fat in your diet (so long as your caloric intake is sufficient). Dr Caldwell Esselstyn and other plant-based experts advise patients with heart disease to avoid the higher fat plant foods, in order to prevent or reverse the progression of arterial damage. You can learn about this in great detail in the book Prevent and Reverse Heart Disease.
5. How can I cook without oil?
For practical tips, check out the following guides:
6. Where can I learn more?
For more detailed information on the science behind this subject, I suggest you check out the following resources:
When Friends Ask: Why Do You Avoid Adding Vegetable Oils? by Dr John Mcdougall
The Impact of “Just a Little Oil” by Jeff Novick, MS, RD
Prevent and Reverse Heart Disease (The Book) by Caldwell B. Esselstyn
Article photo courtesy of Veganbaking.net via Flickr
