Dante Carrillo
The WFPB (Whole Food Plant-Based) diet is a plant-based, low-fat diet that focuses on whole or minimally processed foods. It encourages the consumption of whole foods such as avocados, nuts, and olives for their healthy fats, instead of oils. Oils are avoided because they are calorie-dense and nutrient-poor, which may lead to weight gain. However, not all experts agree that going oil-free is necessary to reap the benefits of the WFPB diet. Some studies have shown that a moderate amount of oil in a predominantly whole food plant-based diet is not harmful and may even have benefits for cardiovascular function.
Why the WFPB diet does not use oils
| Characteristics | Values |
|---|---|
| Oil is not a whole food | Oils are not considered whole foods, and are therefore not included in the WFPB diet |
| High in calories | Oils are energy-dense and nutrient-poor |
| Lack of omega-3 fatty acids | The WFPB diet does not provide adequate omega-3 fatty acids |
| Cardiovascular health | Oil is extremely high in calories and can be heated to high temperatures, which may contribute to the formation of AGEs in food, causing oxidative stress and potentially increasing cancer risk |
| Weight loss | The WFPB diet without oils has been linked to greater weight loss compared to a standard care group |
| Cardiometabolic risk factors | A diet with or without oils has been shown to reduce LDL cholesterol and improve cardiometabolic risk factors |
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What You'll Learn
Oils are energy-dense and nutrient-poor
The Whole Food Plant-Based No Oil (WFPBNO) diet is an eating pattern that focuses on plant-based whole foods or those that are only slightly processed. It encourages the consumption of fats from whole foods such as avocados, nuts, and olives, instead of oils.
Oils are considered energy-dense and nutrient-poor. Vegetable oils, for example, are high in calories but do not contain many micronutrients. This means that overconsumption of oils may cause people to eat too many calories, which could lead to weight gain over time. Oils are also highly refined, and the high-fat content of oils means that they are calorie-dense. In other words, oils provide a lot of calories relative to their volume. For example, one cup of mango has roughly the same amount of calories as one tablespoon of olive oil, but the mango contains water, fibre, and carbohydrates, whereas the olive oil is almost entirely made up of fat.
The WFPBNO diet is designed to be low in calories and high in nutrients, and it is thought that replacing oil with whole-food sources of fat can help to further reduce calories and increase nutrients. This is particularly important for those following the diet to lose weight and improve their health, as excess weight can lead to chronic disease.
However, it is worth noting that not all experts agree that going oil-free is necessary to reap the benefits of a WFPB lifestyle. Some sources suggest that a moderate amount of oil in a predominantly whole food plant-based diet is not detrimental to health. Additionally, some people may struggle to get enough calories on the WFPBNO diet due to its richness in satiating dietary fibre.
Ultimately, while the WFPBNO diet recommends avoiding oils due to their high-calorie density and low nutrient content, there is room for individual preference and adjustment.
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Oils are highly refined and stripped of nutrients
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. The primary rationale for the WFPBNO diet is to improve the quality of one's diet and prevent the development of diet-related chronic diseases.
While oils do provide fat in the diet, some whole-food plant-based sources of fat include avocados, nuts, and seeds. By replacing added oil with these whole-food sources of fat, one can further drive up nutrients and drive down calories, effectively supercharging the diet. However, not all experts in the WFPB space agree that going oil-free is a necessary step for reaping the benefits of a WFPB lifestyle.
Some people on the WFPB diet still consume small amounts of olive oil, especially extra virgin olive oil, which is much less processed and has a higher smoke point. However, it is important to note that olive oil is still highly caloric, and overconsumption may lead to weight gain in the long term. Additionally, oil can be used to heat foods to high temperatures, contributing to the formation of AGEs in food, which may cause oxidative stress and even potentially contribute to cancer risk.
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Oils are not whole foods
Oils are not considered whole foods because they are highly processed and refined, with most nutrients stripped away except for fats. As a result, oils are calorie-dense and nutrient-poor, which can lead to weight gain in the long term.
The Whole Food Plant-Based No Oil (WFPBNO) diet is based on whole or minimally processed plant-based foods that are rich in nutrients and fibre, while being low in saturated fat and calories. The diet encourages eating fats from whole foods such as avocados, nuts, and olives, rather than oils. For example, one cup of mango has a much lower calorie density than one tablespoon of olive oil because the former is made up of water, fibre, and carbohydrates, while the latter is almost entirely composed of fat.
The WFPBNO diet is the only plant-based diet that specifically avoids oils. While similar to a vegan diet in avoiding animal products, vegans do not restrict oils or processed foods. The primary rationale for the WFPBNO diet is to improve dietary quality and prevent diet-related chronic diseases.
Some studies have found that a Mediterranean diet rich in olive oil can provide cardiovascular benefits. However, these benefits are more likely due to the focus on whole grains, nuts, and fruits rather than the inclusion of olive oil. Additionally, the amount of fat in the diet may be less important than the type of fat, with unsaturated fats being better for cardiovascular health than saturated and trans fats.
While not all experts agree that eliminating oil is necessary for a WFPB lifestyle, it is generally recommended to minimise or avoid oil for optimal health, especially for those with heart disease.
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Oils are extremely high in calories
Oils are highly refined and stripped of most nutrients other than fat. They are the world's most calorie-dense foods. For example, 1 cup of mango has roughly the same amount of calories as 1 tablespoon of olive oil, but the mango has a much lower calorie density because it is made up of water, fibre, and carbohydrates, whereas olive oil is almost exclusively made of fat. Fat is also the most calorie-dense macronutrient.
The WFPB diet focuses on whole or minimally processed plant-based foods, which are dense with nutrients and fibre yet low in saturated fat and calories. The diet encourages eating fats from whole foods, such as avocados, nuts, and olives, rather than oils. This helps to drive up nutrients and drive down calories, effectively supercharging the diet.
However, not all experts agree that going oil-free is necessary to reap the benefits of the WFPB diet. Some studies have shown that a moderate amount of oil in a predominantly whole food plant-based diet is not detrimental to health. The amount of fat in the diet appears to have less of an effect on cardiovascular function than the type of fat. For example, unsaturated fats are better for the cardiovascular system than saturated and trans fats.
Overall, while oils are extremely high in calories, there is a grey area between having no oil in the diet and consuming too much.
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Oils can be used to heat foods to high temperatures, contributing to the formation of AGEs, which may cause oxidative stress and even cancer risk
The WFPB diet is a whole-food, plant-based diet that focuses on whole or minimally processed plant-based foods. It encourages the consumption of fats from whole foods such as avocados, nuts, and olives, instead of oils. Oils are not considered whole foods and are processed, which goes against the principles of the WFPB diet.
One of the reasons why the WFPB diet discourages the use of oils is because they can be used to heat foods to high temperatures. When oil is heated to a high temperature, it can contribute to the formation of Advanced Glycation End products (AGEs) in food. AGEs are compounds formed when proteins or fats combine with sugar molecules, and they are known to cause oxidative stress in the body.
Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body. Free radicals are highly reactive molecules that can cause damage to cells and DNA, and AGEs are a source of free radicals. This damage can lead to inflammation and an increased risk of various diseases, including cancer.
In addition to the formation of AGEs, heating oils to high temperatures can also affect the nutritional content of the oil itself. When oils are heated, they can undergo chemical changes that alter their fatty acid composition and reduce their nutritional value.
It is important to note that not all experts agree that going completely oil-free is necessary for the WFPB diet. Some sources suggest that a moderate amount of oil in a predominantly whole food plant-based diet is not detrimental to health. Additionally, individuals following the WFPB diet may still choose to include small amounts of oil in their diet, especially extra virgin olive oil, which has a higher smoke point and is less processed.
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Frequently asked questions
The WFPB diet focuses on whole or minimally processed plant-based foods, which are dense with nutrients and fibre yet low in saturated fat and calories. Oils are not considered whole foods, and they are highly processed and energy-dense, with little nutritional value.
The WFPB diet is designed to improve the quality of one's diet and prevent the development of diet-related chronic diseases. The diet is also linked to weight loss, as it is low in calories.
Some people may struggle to get enough calories on the WFPB diet because it is so rich in dietary fibre. The diet is also considered extreme because of the many rules and restrictions it imposes, which may contribute to a worse relationship with food and potentially some disordered eating patterns.
Some experts argue that it is not necessary to cut out oils to reap the benefits of the WFPB diet. While oils are calorie-dense, using small amounts of oil, such as olive oil, in cooking is unlikely to be harmful.
