Plant-Based Diet: Choosing The Right Cooking Oils

The use of oils in plant-based diets is a contentious topic. While some people advocate for a complete ban on oils, arguing that they are highly processed and devoid of nutrients, others believe that certain oils can be consumed in moderation as part of a healthy plant-based diet.

Those who avoid oils in their plant-based diets point out that oils are extracted liquids from whole foods, such as olives or sunflower seeds, and the process often removes essential nutrients like protein, vitamins, minerals, and fiber. As a result, oils are considered calorically dense but nutritionally poor, with a single tablespoon containing around 120 calories. Additionally, the high omega-6 fatty acid content in some processed oils can lead to inflammation and put a strain on cardiovascular health.

However, others argue that fats are an essential part of a well-rounded diet, providing a concentrated energy boost and aiding in nutrient absorption. They also add flavor and texture to dishes. Proponents of oil in plant-based diets recommend extra virgin olive oil, avocado oil, coconut oil, sesame oil, and grapeseed oil. These oils are chosen based on their smoke point, nutritional profile, and flavor. For example, extra virgin olive oil has a rich taste and heart-healthy monounsaturated fats, while avocado oil has a high smoke point and is loaded with monounsaturated fats.

Ultimately, the decision to include or exclude oils from a plant-based diet is a personal one, and individuals should consider their own health needs and preferences when making this choice.

Oils are highly processed and nutrient-poor

Oils are highly processed. They are extracted from plants using either a chemical solvent or an oil mill. They are then often purified, refined, and sometimes chemically altered. This is a very different product from the original plant. For example, how close does olive oil look to olives, and how many olives does it take to make olive oil? It's a very processed product.

Oils are also nutrient-poor. They are 120 calories per tablespoon with little nutritional value. They contain no fibre, no minerals, and are 100% fat calories. They are not a whole food and are not part of a whole food plant-based diet.

If you are looking to use oils for a non-stick surface, you can use a very small amount of oil – just a drop – and wipe down the surface with a paper towel to minimise the amount of oil used.

If you are looking for oils to add flavour, it's best to add these at the end of the cooking process, as cooking with oils will often cook off all the flavour.

Some people do include small amounts of oil in their whole food plant-based diets, but this is a contentious issue. If you want to include oils, just know that a lot of people would say absolutely not.

Alternatives to oils for cooking and baking

Oils are a common ingredient in cooking and baking, but they can be substituted with other alternatives. Oils are used to prevent food from sticking to the pan, to add flavour, and to aid in nutrient absorption. However, some people may want to reduce their oil consumption for health reasons, or because they have run out of oil.

Alternatives to Oil for Cooking

If you are looking to replace oil for cooking, you can try using a small amount of oil to coat the pan, and then wiping off the excess with a paper towel. This will help create a non-stick surface while minimising oil usage. You can also use water to sauté food instead of oil, although this may not work as well for some foods.

Alternatives to Oil for Baking

There are several alternatives to oil for baking, including:

• Fruit purees, such as applesauce or mashed bananas
• Greek yoghurt
• Butter
• Ghee
• Mayonnaise
• Silken tofu
• Cornstarch slurry
• Nut butters, such as almond or cashew butter
• Vegetable puree, such as pumpkin or sweet potato

These alternatives can add moisture, flavour, and texture to baked goods, while also reducing the fat and calorie content. For example, applesauce adds moisture and a slight sweetness to baked goods, while Greek yoghurt adds moisture and a tangy flavour. It's important to note that some of these alternatives, such as butter and ghee, are high in saturated fats, so they may not be suitable for those looking for healthier options.

Oils are calorically dense

Some people following a plant-based diet choose to avoid oils for this reason, and because they are not considered a whole food. However, oils can be useful for creating a non-stick surface when cooking, and for adding flavour to dishes.

If you are looking for oils to use in plant-based cooking, there are a few things to consider. Firstly, the smoke point—the temperature at which the oil starts to produce smoke. Oils with high smoke points, such as avocado oil or grapeseed oil, are better for high-heat cooking methods like stir-frying or deep-frying. Oils with lower smoke points, like extra virgin olive oil, are better for low-heat cooking or for making salad dressing.

You should also consider the nutritional profile of the oil. Monounsaturated and polyunsaturated fats are considered healthier options than saturated and trans fats. For example, olive oil is highest in monounsaturated fats, while organic virgin coconut oil contains high levels of saturated fats. Vegetable oil has the most polyunsaturated fatty acids per tablespoon.

Finally, think about how the flavour of the oil will work with the other ingredients in your dish. Extra virgin olive oil, for example, has a rich and fruity flavour that works well in Mediterranean-inspired dishes, while sesame oil has a nutty and aromatic flavour that is perfect for Asian cuisine.

Oils can cause inflammation and adverse health effects

Oils are a contentious topic in the world of plant-based diets, with some advocates insisting on a strict no-oil approach, while others opt for a more flexible, moderate stance. While oils can provide essential fats and aid in nutrient absorption, the question of whether they cause inflammation and adverse health effects is a complex one.

The Case Against Oils

One of the main arguments against the use of oils in a plant-based diet is that they are highly processed and devoid of nutritional value. Oils are extracted from their original source, such as olives or avocados, through industrial refining processes, resulting in a product that is purely fat and lacks the fibre and minerals found in the whole food. Additionally, oils are calorically dense, providing 120 calories per tablespoon, which can be a concern for those watching their weight.

Another concern is the potential for oils to cause inflammation in the body. Certain oils, particularly those high in omega-6 fatty acids, such as corn, safflower, sunflower, soy, and vegetable oils, can trigger the production of pro-inflammatory chemicals when consumed in excess. The typical Western diet already tends to be very high in omega-6s, and the excessive intake of these fatty acids can lead to an imbalance with omega-3s, which are known to be anti-inflammatory. This imbalance has been linked to chronic inflammation and an increased risk of chronic diseases, including heart disease, diabetes, arthritis, Alzheimer's, and cancer.

Furthermore, the refining processes that oils undergo can strip them of their natural antioxidants and nutrients, making them more prone to oxidation and rancidity. Oxidized oils generate free radicals that can damage cells and DNA, contributing to inflammation and the ageing process.

The Case for Moderation

While the potential negative effects of oils are concerning, it is important to note that not all oils are created equal, and some may offer health benefits when used in moderation. Monounsaturated and polyunsaturated fats, found in oils like olive oil and flaxseed oil, are considered healthier options. These oils can help lower cholesterol levels, improve heart health, and provide essential fatty acids that the body cannot produce on its own.

Additionally, cooking oils can play an important role in nutrient absorption for those following a plant-based diet. Many nutrients found in plant-based foods, such as vitamins A and E, are fat-soluble, meaning they need fat to be drawn out and used by the body. Cooking oils can enhance the absorption of these valuable nutrients, ensuring that those on a plant-based diet get the most out of their nutrient-packed ingredients.

Striking a Balance

So, what is the verdict on oils in a plant-based diet? Ultimately, it comes down to moderation and informed choices. While some oils may contribute to inflammation when consumed in excess, others can provide essential fatty acids and enhance nutrient absorption. The key is to choose oils with a favourable nutritional profile, such as those high in monounsaturated and polyunsaturated fats, and to use them sparingly as part of a balanced, whole food plant-based diet. Additionally, it is important to prioritise fresh, unprocessed foods and minimise the consumption of processed foods, which tend to be a major source of seed oils.

Oils are not essential for a plant-based diet

While oils are often used in cooking, they are not necessary, even when following a plant-based diet. In fact, some people who follow a plant-based diet choose to avoid oils altogether. There are several reasons for this.

Firstly, oils are highly processed. Take olive oil, for example. A lot of olives are needed to produce a small amount of olive oil, and the end product is very different from the original fruit. This is true of all oils, including avocado oil, canola oil, and so on. Oils are also calorically dense and nutritionally poor. A tablespoon of olive oil contains around 120 calories but offers limited nutritional benefits compared to whole plant foods. For the same number of calories, you could eat a cup of kale or two medium-sized apples and gain the benefits of fiber, vitamins, and phytonutrients.

Secondly, oils can have adverse health effects. They are often high in omega-6 fatty acids, and an imbalance between omega-6 and omega-3 can lead to inflammation, which can put a strain on the cardiovascular system and increase the risk of heart disease. Some oils, including coconut oil, palm oil, and olive oil, also contain saturated fats, which can raise LDL ("bad") cholesterol levels and increase the risk of heart disease.

Thirdly, oils are not a whole food. The process of extraction often removes essential nutrients like protein, vitamins, minerals, and fiber. This means that oils do not align with the principles of a whole food, plant-based diet, which emphasizes minimally processed foods that are rich in natural nutrients.

If you want to avoid oils, you can use alternatives when cooking. Instead of sautéing with oil, you can use vegetable broth, water, or vinegar. For salad dressings, you can use tahini, avocado, or nut butter as a base. And when baking, you can substitute applesauce or mashed bananas for oil.

In conclusion, while some people who follow a plant-based diet choose to include small amounts of oil, it is not essential. There are several valid reasons to avoid oils, and there are alternative options available for cooking and baking without them.

Frequently asked questions