Plant-Based Diets: Why Oil Is Excluded

Plant-based diets are increasing in popularity for ethical, environmental, and health reasons. One specific variation is the Whole Food Plant-Based No Oil (WFPBNO) diet, which focuses on whole plant foods in their natural state or as close to their natural state as possible. This diet excludes oils because they are considered highly processed foods.

During the process of turning a whole plant food into oil, 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. All oil is 100% fat and contains 120 calories and 14 grams of fat per tablespoon. That adds up fast, and since oil has zero fibre, the body absorbs it quickly and it is immediately converted into body fat.

The Whole Food Plant-Based No Oil diet encourages eating fats from whole foods, such as avocados, nuts, and olives, instead of oils.

Oil is highly processed and lacks fibre

Oil is highly processed. To make oil, whole plant foods are pressed, isolated, and processed to extract their fat. This process interferes with the nutritional integrity of the food, leaving a product that is nutrient-poor and calorically dense.

Take sesame seeds, for example. A quarter of a cup of sesame seeds has 213 calories, 18 grams of fat, 6.3 grams of fibre, and 6.3 grams of protein. They are also rich in vitamins, minerals, and phytochemicals. In contrast, a quarter of a cup of sesame oil has 482 calories and 54.5 grams of fat, but zero grams of fibre and protein. Most of the vitamins, minerals, and phytochemicals are also removed in the process of making the oil.

The same pattern can be seen when comparing a quarter of a cup of tahini (ground-up sesame seeds) with sesame oil. Tahini is considered a minimally processed food and is acceptable to incorporate into a whole-food, plant-based diet. A quarter of a cup of tahini has 357 calories, 32 grams of fat, 5.6 grams of fibre, and 10.2 grams of protein. It is also rich in the original vitamins, minerals, and phytochemicals from the sesame seeds.

Oil is also lacking in fibre. Fibre is important because it keeps us full. 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. Fibre also helps with digestion by making digestion more efficient and preventing undigested particles from passing over from the small bowel into the colon.

Because oil is highly processed and lacks fibre, it is not considered a whole food. Whole foods include all of the fibre, vitamins, minerals, carbs, protein, and fat. Oil, on the other hand, is pretty much all fat without the rest.

Oil is calorically dense and nutrient-poor

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. Now, let's look at 1/4 cup of sesame oil. This has 482 calories, 54.5 grams of fat, 0 grams of fibre, and 0 grams of protein. Most of the original vitamins, minerals and phytochemicals are removed during the process of turning sesame seeds into sesame oil.

Another example is 1 tablespoon of cold-pressed flax oil, which is considered to be one of the healthiest oils, compared to 1 tablespoon of whole flax seeds. The oil contains a significant amount of Vitamin E, but the whole flax seed wins out nutritionally in every other area. The seeds are much more satiating due to their fibre and protein content. 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.

It is important to note that the whole food plant-based, no oil (WFPBNO) diet is a pretty extreme way of eating. It is volume eating on steroids. It is a very restrictive diet that may contribute to a worse relationship with food and potentially some disordered eating patterns. It is also very challenging to follow, especially for people who don't know how to cook or who have limited time or space for cooking.

Oil harms cardiovascular health

Plant-based diets are increasing in popularity for their health, environmental, and ethical benefits. One specific variation is the Whole Food Plant-Based No Oil (WFPBNO) diet, which involves eating exclusively plant-based foods in their whole or slightly processed forms, while avoiding animal-based foods and oils.

Caloric Density and Nutrient Deficiency

Oil is the most calorically dense food and one of the least nutrient-dense foods. One tablespoon of oil contains about 120 calories and 14 grams of fat, with minimal vitamins and minerals. In comparison, whole plant foods like nuts, seeds, and avocados provide a range of vitamins and minerals and are better sources of healthy fats.

Endothelial Dysfunction and Arterial Damage

The endothelium is the inner lining of blood vessels, controlling vascular contraction and relaxation. A diet high in fat and oil can lead to endothelial dysfunction, which precedes the hardening of arteries, increasing the risk of stroke and heart attack. Studies have shown that olive, soybean, and palm oils harm endothelial function, and high-fat meals impair vascular reactivity.

Insulin Resistance

High levels of fat in the blood induce insulin resistance by inhibiting glucose transport, leading to increased insulin production by the pancreas. As oil is the most calorically dense fat, regular use can contribute to insulin resistance.

Oxidation, Inflammation, and Cancer Risk

Oxidative damage, inflammation, and carcinogenic effects are also associated with oil consumption, especially when oils are heated or refined. Heating oils emits harmful particles, including polycyclic aromatic hydrocarbons, heterocyclic aromatic amines, benzene, and formaldehyde, which irritate respiratory membranes, increase the risk of respiratory infections, and are linked to lung cancer.

Weight Gain and Obesity

Oil is an empty-calorie food, providing minimal nutrients while being easy to overeat due to its liquid form and high-fat content. Each tablespoon provides about 120 calories, contributing to excess body fat and obesity.

Alternatives to Oil

It is recommended to consume whole plant foods instead of their oil derivatives, such as olives, avocados, coconuts, hemp seeds, and flax seeds. These provide a healthier balance of fats, fibre, protein, vitamins, and minerals, promoting better cardiovascular health.

Oil is not a whole food

The Whole Food Plant-Based, No Oil (WFPBNO) diet is a plant-based diet that focuses on whole foods and limits or excludes animal products and processed foods. Oils are considered highly processed foods and are therefore excluded from the WFPBNO diet.

During the process of turning a whole plant food into oil, the original structure of the plant is compromised, and 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.

Oil is a processed food that exists as an isolated nutrient. Oil does not exist anywhere in nature. Humans have created oil by pressing, isolating, and processing fat from certain foods. By this process, the nutritional integrity of the food is compromised, and what remains is an isolated nutrient—the fat.

The Nutritional Difference

To demonstrate the nutritional difference, we can compare 1 tablespoon of cold-pressed flax oil with 1 tablespoon of whole flax seeds:

| | Cold-Pressed Flax Oil (1 tablespoon) | Whole Flax Seeds (1 tablespoon) |

|---|---|---|

| Calories | 120 | 55 |

| Fat | 14g | 4.5g |

| Fibre | 0g | 3g |

| Protein | 0g | 2g |

| Vitamin E | 1.6mg (8% DV) | 0.1mg (1% DV) |

| Vitamin K | 0mcg | 1.1mcg (1% DV) |

| Manganese | 0mg | 0.1mg (3% DV) |

| Magnesium | 0mg | 13mg (3% DV) |

| Phosphorus | 0mg | 42mg (4% DV) |

| Copper | 0mg | 0.1mg (3% DV) |

As you can see, the whole flax seeds win out nutritionally in every area. What's more, flax seeds are much more satiating due to their fibre and protein content. 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.

Olive oil is not a health food. Olive oil is not a whole food, and it contributes to arterial damage and the progression of heart disease. Higher consumption of fruits, vegetables, and legumes in Mediterranean regions is far more likely to account for decreased heart disease mortality.

While 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. You don't need to consume pure oil to get enough vitamin E; eating a wide variety of whole plant foods, particularly fruits and vegetables, is most important.

No, you don't need oil to survive. 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.

It is possible to learn how to cook without oil. You can use things like simple homemade seed and nut-based sauces and natural mustards and vinegar, lemon or lime juice, and oil-free vinaigrettes in meals instead of oils.

Oil is bad for gut health

The WFPBNO diet is a plant-based diet that focuses on whole foods and limits or excludes animal products and processed foods. Oils and oil-containing products are also excluded. The diet encourages eating fats from whole foods such as avocados, nuts, and olives, rather than oils.

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, and what's left is a nutrient-void, high-fat, calorie-dense ingredient with zero fiber and hardly any beneficial nutrients from the original whole plant food. All oils are 100% fat and contain 120 calories and 14 grams of fat per tablespoon. Because oil has zero fiber, the body absorbs it quickly, and it is immediately converted into body fat.

A very high fiber intake, which is common in vegan diets, is likely to result in bloating and flatulence. Some people may experience constipation, diarrhea, and abdominal pain as well. The main source of protein on a WFPBNO diet is legumes, which are very fiber-rich but also contain a type of carbohydrate called oligosaccharides, which are poorly digested and can cause gastrointestinal distress in some people.

A study by researchers at the University of California, Riverside, found that a diet high in soybean oil led to a decrease in beneficial bacteria and an increase in harmful bacteria in the gut of mice, which can lead to colitis. The researchers noted that the increase in inflammatory bowel disease parallels the increase in soybean oil consumption in the U.S. and hypothesized that the two may be linked.

According to gastroenterologist Kenneth Brown, MD, gut-friendly oils are those that are easy to digest and do not cause irritation or inflammation in the digestive system. Some examples include olive oil, avocado oil, flaxseed oil, chia seed oil, and coconut oil.

Frequently asked questions