Avocado Oil: Friend Or Foe In Plant-Based Diets?

Avocado oil is a delicious, nutritious, and versatile ingredient that can be used in various dishes, but is it allowed on a plant-based diet? The answer is a bit nuanced. While avocado oil is derived from a plant source, it is not considered a whole food and is highly processed, which goes against the principles of a strict whole-food plant-based diet. However, some plant-based diets may allow for small deviations or personalized modifications, so the inclusion of avocado oil in moderation might be acceptable to some. Ultimately, it is up to the individual to decide how strictly they want to adhere to the whole-food plant-based guidelines and whether avocado oil fits within their definition of a plant-based diet.

Avocado oil is not allowed in the strict Carnivore diet

The Carnivore diet is a highly restrictive diet that focuses on animal-based foods and excludes all plant-based products. This includes meat, fish, and other animal products, while eliminating vegetables, fruits, and plant-based oils. The strict version of this diet leaves no room for deviations, and avocado oil, being derived from avocados, is not permitted.

The traditional Carnivore diet is very clear in its guidelines, only allowing foods that are animal-based. This means that meat, fish, and animal products are the staples, while all plant-based foods are off the menu. Avocado oil, being a plant-based product, does not align with the core principles of this diet.

The original Carnivore diet is uncompromising, and those adhering to it must exclude all plant-based foods and oils. Avocado oil, pressed from the pulp of avocados, is a plant-based product and, therefore, not allowed. This diet is strict and does not make exceptions for any plant-based derivatives, including oils.

However, it is important to acknowledge that there are flexible variations of the Carnivore diet. These more lenient versions may allow for small deviations or personalized modifications. For instance, some individuals may choose to incorporate minimal amounts of low-toxin, high-fat plants like avocados or their derivatives occasionally. While this is a departure from the strict Carnivore diet, it can be a helpful approach for those who are new to the diet or struggling to eliminate all plant-based foods.

The Carnivore diet, in its original form, is a challenging undertaking that requires a complete shift away from plant-based products. Avocado oil, a derivative of avocados, is not permitted due to the diet's strict exclusion of all plant-based foods and oils. However, flexible variations of the diet do exist, offering some leeway for those who need a more gradual transition or have specific dietary preferences.

Avocado oil is considered plant-based but not whole-food plant-based

Avocado oil is 100% fat and contains 120 calories and 14 grams of fat per tablespoon. In contrast, a whole avocado is a rich source of vitamins, minerals, fibre, and healthy fats. It is also lower in fat and calories than avocado oil, with a medium-sized avocado containing 9.8 grams of monounsaturated fat and 160 calories.

While avocado oil is not considered whole-food plant-based, it is still vegan and can be included in a plant-based diet in moderation. However, it is generally recommended to avoid oils and instead consume whole plant foods to maximise the nutritional benefits and minimise the risk of overeating.

Some of the health benefits associated with avocado oil include improved heart, skin, and eye health. Avocado oil is rich in oleic acid, polyunsaturated fats, carotenoids, and other antioxidant-rich nutrients. It has been found to reduce cholesterol and improve heart health, enhance the absorption of important nutrients, and reduce symptoms of arthritis.

Avocado oil is not allowed on the Whole Food Plant-Based No Oil (WFPBNO) diet

The Whole Food Plant-Based No Oil (WFPBNO) diet is an eating pattern that focuses exclusively on plant-based foods in their whole or only slightly processed forms. The WFPBNO diet encourages eating fats from whole foods, such as avocados, nuts, and olives, rather than oils.

WFPBNO is an eating pattern that focuses on plant-based foods in their whole or slightly processed forms. It encourages eating fats from whole foods like avocados, nuts, and olives, instead of oils. This diet includes whole fruits (including olives), legumes (peas, lentils, etc.), nuts and nut butters, and slightly processed plant-based foods like tofu.

WFPBNO is the only plant-based diet that specifically avoids oils. It is similar to vegan diets in avoiding animal products, but vegans do not restrict oils or processed foods. The primary rationale for WFPBNO is to improve diet quality and prevent diet-related chronic diseases.

Advantages of WFPBNO

WFPBNO includes whole, minimally processed plant-based foods, providing high nutritional value. Whole plant foods are nutrient-dense as they retain beneficial nutrients like fiber, vitamins, minerals, and antioxidants. They are also naturally low in saturated fat and trans fat. This diet can aid in weight loss and effectively manage heart disease, and may even reverse this condition in some people.

Challenges and Disadvantages of WFPBNO

WFPBNO proponents argue that oils are processed and provide empty calories. Processing whole plants into oil removes fiber and some vitamins and minerals, and oils are easy to overeat. However, some oils like extra-virgin olive oil contain significant amounts of vitamins and antioxidants.

Another argument against oils is that they harm the cardiovascular system by reducing flow-mediated dilation, a measure of how well the arteries expand and allow blood flow. A study often cited to support this claim found that olive oil reduced flow-mediated dilation, but it used a much larger oil quantity than typically consumed and did not reflect a real-life meal.

Additionally, some people may struggle to get enough calories on a WFPBNO diet as it is rich in satiating dietary fiber. Strictly avoiding oils or limiting high-fat whole plants like nuts and avocados may make it challenging for these individuals to maintain a healthy weight.

The WFPBNO diet is extremely nutrient-dense and effective for improving nutrition and preventing chronic diseases. However, it may not be suitable for individuals who need to gain weight or struggle with poor appetites. While excluding oils may not be necessary to maximize health benefits, adequate fats can be obtained from whole foods like nuts, seeds, olives, and avocados.

Avocado oil is highly processed

Avocado oil is not the same as eating an avocado, which is considered a whole food. Avocado oil is also not the same as tahini, which is considered a minimally processed food as the nutrients and fibre from the sesame seeds are retained in the process of grinding them into sesame paste.

The Whole-Food Plant-Based diet focuses on whole plant foods in their natural state or as close to their natural state as possible. The reason for this is that these are the foods that keep the body healthy, lean, energised and free of illness and common diseases like type 2 diabetes, as much as any food can.

All oils, even extra-virgin olive oil, are considered highly processed foods. This is because, during the process of turning a whole plant food into oil form, the original structure of the plant is compromised and what’s left is a nutrient-void, high-fat, calorie-dense ingredient with zero fibre and hardly any beneficial nutrients from the original whole plant food.

The Whole Food Plant-Based No Oil (WFPBNO) diet is an eating pattern focused exclusively on plant-based foods in their whole or only slightly processed forms. It encourages eating fats from whole foods, such as avocados, nuts, and olives, rather than oils.

Avocado oil is not allowed on the original Carnivore diet

The original Carnivore diet is a highly restrictive dietary plan that allows only animal-based foods, including meat, fish, and other animal products. This diet strictly excludes all plant-based foods and oils, including avocado oil.

Avocado oil is derived from avocados, which are plant-based sources. Therefore, it is not permitted in the original Carnivore diet due to its plant origin. The diet's primary focus is on animal-based foods, and any deviation from this rule may hinder the intended results.

However, it is important to note that there are flexible variations of the Carnivore diet. These variations may allow for small deviations or personalized modifications, such as including minimal amounts of avocado oil. These flexible versions are often considered by beginners who find it challenging to strictly adhere to the original Carnivore diet.

The decision to include avocado oil or any other plant-based products in one's diet depends on individual preferences and health goals. It is always recommended to consult a healthcare professional or specialist before making significant dietary changes, such as starting the Carnivore diet. They can provide personalized advice and guidance based on one's specific needs and circumstances.

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