Brenda Khan
The Whole Food Plant-Based No Oil (WFPBNO) diet is an eating pattern that focuses on plant-based foods in their whole or slightly processed forms. It encourages eating fats from whole foods such as avocados, nuts, and olives, instead of oils.
The WFPBNO diet is an extremely nutrient-dense option that can help improve your nutrition and prevent nutrition-related chronic diseases. However, it may not be suitable for those who need to gain weight or struggle with poor appetites.
The main argument against the use of oils in the WFPBNO diet is that they are highly processed and provide empty calories. For example, olive oil is often considered healthier due to its monounsaturated fats and antioxidants, but it still does not align with the principles and benefits of a whole food, plant-based lifestyle.
Some people who follow the WFPBNO diet may choose to avoid oils completely, while others may use small amounts for cooking or flavour. Ultimately, the decision to include oils in a plant-based diet depends on individual preferences, cooking habits, and health goals.
| Characteristics | Values |
|---|---|
| What oils are ok on a plant-based diet? | None, according to the whole-food plant-based diet (WFPBD) |
| Why? | Oils are considered highly processed foods, devoid of the nutrition that whole plant foods provide |
| What are the alternatives? | Avocados, nuts, seeds, tofu, whole grains |
| What about cooking? | Use vegetable broth, water, or vinegar instead of oil |
What You'll Learn
Oils are highly processed and nutrient-poor
Oils are considered highly processed foods. During the process of turning a whole plant food into oil, the original structure of the plant is compromised. What remains is a nutrient-void, high-fat, calorie-dense ingredient with zero fibre and hardly a trace of the beneficial nutrients from the original whole plant food.
Take sesame seeds as an example. A quarter of a cup of sesame seeds has 213 calories, 18 grams of fat, 6.3 grams of fibre, 6.3 grams of protein, and is rich in vitamins, minerals, and phytochemicals. Now, let's look at a quarter of a cup of sesame oil. This has 482 calories, 54.5 grams of fat, and zero grams of fibre and protein. Most of the original vitamins, minerals, and phytochemicals are removed during the process of turning sesame seeds into sesame oil.
Olive oil is often considered "healthier" due to its monounsaturated fats and antioxidants, but it still does not align with the principles and benefits of a whole food, plant-based lifestyle. Olive oil is extracted from olives and can be highly processed, with some oils being bleached or processed to the point where what makes the oil healthy is removed. Even olive oil can spike your blood sugar. According to Cyrus Khambatta from Mastering Diabetes, olive oil won't spike your blood sugar for the first three hours after ingesting it, but after three hours, you'll get delayed-onset post-prandial hyperglycemia. This means that your liver and muscles are overloaded with too much fat, blocking their ability to take up glucose, which causes blood glucose to go up.
In addition, oils are calorically dense and nutritionally poor. A tablespoon of olive oil contains around 120 calories but offers limited nutritional benefits compared to whole plant foods. You could instead consume a full cup of kale or two medium-sized apples for the same number of calories and gain the benefits of fibre, vitamins, and phytonutrients.
Oils are also linked to adverse health effects. Processed oils are often high in omega-6 fatty acids. Although omega-6 is essential for health, an imbalance between omega-6 and omega-3 can lead to inflammation, putting a strain on your cardiovascular system and increasing the risk of heart disease.
Furthermore, saturated fats found in some processed oils, including coconut oil, palm oil, and even olive oil, can raise your LDL ("bad") cholesterol levels, increasing the risk of heart disease. Olive oil has 13% saturated fat, and corn, peanut, and sunflower oils also have saturated fat.
In conclusion, while some people may argue that certain oils are healthy, the evidence suggests that oils are highly processed and nutrient-poor, providing little to no additional health benefits compared to a diet rich in whole, plant-based foods.
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Oils are calorically dense
The calorific density of oils is due to their high fat content, with oil being 100% fat. This means that a small amount of oil contains a large number of calories. For example, a quarter of a cup of sesame seeds has 213 calories and 18 grams of fat, while the same amount of sesame oil has 482 calories and 54.5 grams of fat.
The high-calorie content of oils is important to consider when trying to gain weight or increase caloric intake. Oils can be a good way to add extra calories to meals without increasing the volume of food consumed. For example, adding oil to salad dressings or using it for sauteing or pan-frying can increase the calorie content of a meal.
However, it is important to note that oils are highly processed and offer limited nutritional benefits compared to whole plant foods. The process of extracting oil from plants often removes essential nutrients like protein, vitamins, minerals, and fiber. Therefore, while oils are calorically dense, they may not be the best choice for a healthy diet as they are nutritionally poor.
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Oils can cause adverse health effects
Inflammation and Omega-6 Fatty Acids
Processed oils are often high in omega-6 fatty acids. Although omega-6 is essential for health, an imbalance between omega-6 and omega-3 can lead to inflammation. This can put a strain on your cardiovascular system and increase the risk of heart disease. It is important to maintain a balanced ratio of omega-6 to omega-3 fatty acids to avoid this issue.
Elevated LDL Cholesterol
Saturated fats found in some processed oils, including coconut oil, palm oil, and even olive oil, can raise your LDL ("bad") cholesterol levels, increasing the risk of heart disease. Consuming oils with high saturated fat content can negatively impact your cardiovascular health.
Calorically Dense, Nutritionally Poor
Oils are purely fat and provide around 120 calories per tablespoon. In comparison, you could consume a full cup of kale or two medium-sized apples for the same number of calories while also gaining the benefits of fiber, vitamins, and phytonutrients. Oils offer limited nutritional benefits compared to whole plant foods, and their high-calorie content can contribute to weight gain.
Adverse Reactions with Medication
According to the International Federation of Aromatherapists, essential oils may interact with certain medications. For example, essential oil ingestion may increase the blood-thinning ability of anticoagulant medications. It is crucial to consult with a healthcare professional before ingesting essential oils, especially if you are taking any prescription medications.
Skin Allergies and Sensitivity
Some essential oils can cause skin allergies and sensitivity when applied topically. Cases have been reported where prepubescent boys who used products containing lavender and tea tree oils experienced hormone disruption leading to enlarged breasts due to the chemicals mimicking estrogen. Additionally, citrus-based oils can make your skin more sensitive to the sun, causing serious burns. It is recommended to perform a patch test before applying essential oils to your skin to check for any adverse reactions.
Contamination and Poisoning
Essential oils are not regulated by the Food and Drug Administration (FDA) and may contain contaminants. There have been cases where essential oils have been found to contain deadly bacteria, leading to severe health issues. It is crucial to purchase essential oils from reputable sources and consult with a healthcare professional before consuming or applying them.
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Oils are not a whole food
Whole food, plant-based diets focus on whole plant foods in their natural state or as close to their natural state as possible. These are the foods that keep the body healthy, lean, energised and free of illness and common diseases like type 2 diabetes. Whole plant foods boost the immune system, have anti-inflammatory power, and supply the body with antioxidants.
Oils, on the other hand, are considered highly processed foods. They are extracted liquids from whole foods like olives, corn, or sunflower seeds. The process often involves removing essential nutrients like protein, vitamins, minerals, and fibre. What remains is 100% fat, devoid of the nutrition that whole plant foods provide.
This processing strays from the whole food, plant-based diet’s commitment to minimally processed foods that are rich in natural nutrients.
For example, 1/4 cup of sesame seeds has 213 calories, 18 grams of fat, 6.3 grams of fibre, 6.3 grams of protein, and is rich in vitamins, minerals, and phytochemicals. In contrast, 1/4 cup of sesame oil has 482 calories, 54.5 grams of fat, 0 grams of fibre, 0 grams of protein, and most of the original vitamins, minerals, and phytochemicals are removed during the process of turning sesame seeds into sesame oil.
Similarly, olive oil is often considered "healthier" due to its monounsaturated fats and antioxidants. However, it still does not align with the principles and benefits of a whole food, plant-based lifestyle. Olive oil is calorically dense and nutritionally poor, with a tablespoon containing around 120 calories but offering limited nutritional benefits compared to whole plant foods. It can also spike your blood sugar and lead to delayed-onset post-prandial hyperglycemia, where the liver and muscles become overloaded with too much fat, blocking their ability to take up glucose, which causes blood glucose to go up.
In summary, oils are not a whole food because they are highly processed, calorically dense, and nutritionally poor. They do not provide the same health benefits as the whole plant foods they are extracted from.
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Oils can be replaced with healthier alternatives
Processed oils, such as olive oil, are often considered "healthier" due to their monounsaturated fats and antioxidants. However, they do not align with the principles and benefits of a whole food, plant-based lifestyle. Processed oils are extracted liquids from whole foods like olives, corn, or sunflower seeds, and this process involves removing essential nutrients like protein, vitamins, minerals, and fiber. What remains is 100% fat, devoid of the nutrition that whole plant foods provide.
Alternatives to oils
There are several alternatives to oil that can be used for cooking and baking:
- Vegetable broth or water for sauteing vegetables.
- Nut butters as a fat replacement in cookies.
- Avocados as a butter replacement to add natural fat and creaminess.
- Bananas, applesauce, or prune puree as a replacement in cookies or quick breads.
- Ground flax or chia seeds mixed with water as a replacement in salad dressings.
- Pureed zucchini, beans, avocado, or tofu as a replacement in salad dressings or baking.
Tips for cooking without oil
- Preheat your pan for a few minutes before adding vegetables. If things start to stick, add a splash of water or broth.
- Use parchment paper or a silicone baking mat when roasting vegetables in the oven.
- Use a good non-stick pan for frying without oil.
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Frequently asked questions
Technically, no oils are suitable for a plant-based diet because they are highly processed and devoid of nutrients. However, some people following a plant-based diet choose to use small amounts of oil for flavour or to create a non-stick surface when cooking.
Oils are calorically dense and nutritionally poor. They can cause a spike in blood sugar and, because they are often high in omega-6 fatty acids, they can lead to inflammation and put a strain on your cardiovascular system. However, one recent study found that a diet containing 4 tablespoons of olive oil a day improved metabolic health compared to an omnivorous diet.
Instead of sautéing with oil, you can use vegetable broth, water or vinegar. For salad dressings, use tahini, avocado or nut butter as a base. When baking, you can use applesauce or mashed bananas as oil substitutes.
A plant-based diet without oil maximises health benefits because it is rich in whole plant foods, which are nutrient-dense and high in dietary fibre. This type of diet can be helpful for losing excess body fat and managing and preventing type 2 diabetes.
