Vegan Diets: Oil-Free And Healthy?

The whole food plant-based, no oil (WFPBNO) diet is a vegan diet that excludes animal products and processed foods. This diet is controversial, as it is extremely restrictive. Oils are excluded because they are considered highly processed and are calorie-dense, with 4,000 calories per pound. In comparison, vegetables have around 100 calories per pound, fruits have 300 calories per pound, and nuts and seeds have 2,800 calories per pound. Oils are also nutrient-poor, as they do not contain many micronutrients compared to the number of calories they provide. However, some people argue that certain oils, like olive oil, have inherent health benefits and are worth consuming in moderation.

Oils are highly calorific and nutrient-poor

A cup of mango has roughly the same amount of calories as a tablespoon of olive oil. However, the mango has a much lower calorie density because it is made up of water, fibre, and carbohydrates.

Oils are energy-dense and nutrient-poor. They contain many calories but offer little in the way of micronutrients.

Due to its caloric density, overconsumption of vegetable oils may also cause someone to eat too many calories and lead to weight gain in the long term.

Oils are highly processed

The expeller pressing process is a healthier alternative to hexane extraction, but it is less effective and more expensive, so it is used less often. The process can cause a lot of heat that can make the oil go rancid, so some companies take it a step further and cold-press their oils at temperatures of no more than 80°F to 120°F, which is labor-intensive but produces the best oils.

Vegetable oils are also highly processed because they are often purified, refined, and sometimes chemically altered.

Oils can cause weight gain

Oils are calorie-dense foods, with approximately 120 calories per tablespoon. Consuming large quantities of oil can lead to an increase in overall calorie intake, potentially contributing to weight gain.

Oils high in unhealthy fats, such as saturated and trans fats, may contribute to weight gain and adverse health effects when consumed in excess. These fats are more readily stored as body fat compared to healthier fats like monounsaturated and polyunsaturated fats. Diets high in saturated and trans fats have been linked to an increased risk of obesity and related conditions, such as heart disease and type 2 diabetes.

Cooking methods that involve deep frying or pan-frying foods in oil can further increase calorie intake and promote weight gain. Foods absorb a significant amount of oil during frying, adding additional calories to the meal. Fried foods tend to be more calorie-dense and less satiating compared to foods prepared using lighter cooking methods such as steaming, baking, or grilling.

Excessive oil consumption can also result from poor portion control. Pouring or drizzling oil directly from the bottle without measuring can lead to overuse and contribute to higher calorie intake. Using excessive amounts of oil in cooking or as a dressing for salads and vegetables can quickly add up in calories, leading to weight gain over time.

Some research suggests that certain types of fats, particularly saturated and trans fats, may influence metabolism and promote weight gain by altering hormone levels and metabolic processes in the body. These fats may increase appetite, promote fat storage, and impair insulin sensitivity, all of which can contribute to weight gain and obesity.

Therefore, consuming oil in moderation and choosing healthier oils can help prevent weight gain while still enjoying the benefits of fats in the diet. Opting for oils rich in monounsaturated and polyunsaturated fats, such as olive oil, avocado oil, and canola oil, is a healthier choice. Practicing portion control, choosing lighter cooking methods, and incorporating oil into balanced meals are also effective strategies to manage weight while including oil in the diet.

Oils are not essential to a healthy diet

Oils are the fatty part of what was once a whole food. They are extracted from plants and are used in aromatherapy or topically for various conditions. However, they are highly caustic and should be used with great care.

Essential oils are not meant to be swallowed. They are obtained through distillation or mechanical methods, such as cold pressing. Once the aromatic chemicals have been extracted, they are combined with a carrier oil to create a product that's ready for use.

The way the oils are made is important, as essential oils obtained through chemical processes are not considered true essential oils.

Essential oils are most commonly used in the practice of aromatherapy, in which they are inhaled through various methods. It has been suggested that certain application methods can improve absorption, such as applying with heat or to different areas of the body. However, research in this area is lacking.

The limbic system, which is heavily involved in forming memories, is stimulated when the aromas from essential oils are inhaled. This can partly explain why familiar smells can trigger memories or emotions.

There are more than 90 types of essential oils, each with its own unique smell and potential health benefits. For example, peppermint is used to boost energy and aid digestion, while lavender is used to relieve stress.

Despite their widespread use, little is known about the ability of essential oils to remedy certain health conditions. While some studies have shown positive results, evidence supporting many of their associated health claims is lacking, and their effectiveness is often exaggerated.

For minor health problems, using essential oils as a complementary therapy is likely harmless. However, if you have a serious health condition or are taking medication, you should discuss their use with your healthcare practitioner.

Oils can be replaced with healthier alternatives

Vegetable broth, water, juice, wine, beer, tamari, or any combination of these can be used to sauté vegetables. One can also cook onions without anything at first and then add water as they become softer and start to stick. Non-stick pans can be used for dry foods such as pancakes, crepes, and tortillas.

For roasting, one can use parchment paper or a silicone baking mat. Vegetables can be roasted in the oven without a drop of oil and will brown nicely.

Salad dressings can be replaced with water or juice (will be thin), thickened water, water drained from a can of beans, ground flax or chia seeds mixed in water, or pureed zucchini.

For fat-free baking, oil can be replaced with applesauce or other fruit purees, soft or silken tofu, or pureed avocado.

Nut butters can be used as a fat replacer in cookies.

Avocados can be used as a butter replacement and will add natural fat and creaminess to almost anything.

Bananas can be used as a replacement in cookies or quick breads, but it will make the recipe taste like bananas.

Prune puree can be used as a butter replacement when baking.

Frequently asked questions