The world of plant-based eating is vast and varied. From veganism to whole-food, plant-based (WFPB) diets, there's a spectrum of approaches to choosing plant-based foods. The WFPB diet emphasizes whole plant foods in their natural state or as close as possible, harnessing their immune-boosting, anti-inflammatory, and antioxidant properties. A common question that arises within this dietary framework revolves around the use of cooking oils. This article explores the role of oils in a plant-based diet, examining their health implications and offering guidance on selecting the best options.
The Oil Debate in a Whole-Food, Plant-Based Diet
The WFPB diet generally advocates for minimizing or eliminating added oils due to their high fat and calorie density. All oil is 100% fat, containing 120 calories and 14 grams of fat per tablespoon. Proponents of this approach argue that consuming whole plant foods, rather than their extracted oils, is more beneficial for health and weight management. For example, tahini is considered a minimally processed food and is acceptable in a WFPB diet, suggesting a preference for whole food forms.
However, the complete elimination of oils is a point of contention. Some argue that certain oils, when used in moderation, can be a healthy part of any diet. Oils can aid in the absorption of fat-soluble nutrients like vitamins A, D, E, and K, and provide essential fatty acids that the body cannot produce on its own. The key lies in understanding the types of fats and oils and their impact on health.
Understanding Fats: Saturated vs. Unsaturated
Fats are a macronutrient essential for energy and maintaining bodily systems. However, not all fats are created equal. Dietary guidelines recommend limiting saturated fats (found in high-fat meats, processed meats, high-fat dairy products, and certain oils like palm and coconut) to less than 10 percent of daily calories. Trans fats, present in baked and fried foods made with vegetable oil and some packaged snacks, should be avoided altogether.
Unsaturated fats, on the other hand, are generally considered healthier. These are further divided into monounsaturated and polyunsaturated fats. Plant-based cooking oils that remain liquid at room temperature, like olive oil or avocado oil, are typically unsaturated. These oils are often preferred over solid plant-based oils like coconut oil or palm oil.
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Monounsaturated fats have one double bond in their chemical structure and are found in oils like olive oil, canola oil, and peanut oil. Polyunsaturated fats contain more than one double bond. Studies have indicated that replacing saturated fats with unsaturated plant-based oils can contribute to overall health and well-being.
Healthy Oil Options for Plant-Based Cooking
When incorporating oils into a plant-based diet, choosing the right types is crucial. Here are some healthier options:
Olive Oil
Made from crushed olives, extra virgin olive oil (EVOO) is cold-pressed and less processed than other olive oil variants. It comprises about 73% monounsaturated fats and contains vitamins E and K. Despite common misconceptions, EVOO is stable at high temperatures and suitable for frying. Its rich flavor enhances dishes cooked in it. A large new study out of Harvard suggests that a small daily dose of olive oil may substantially reduce the risk of early death.
Avocado Oil
Extracted from avocado pulp through mechanical means, avocado oil comes in refined and unrefined (cold-pressed) forms. Refined avocado oil has a high smoke point, making it versatile for various cooking methods. Its fatty acid composition is similar to that of olive oil.
Canola Oil
Derived from an edible version of the rapeseed plant, canola oil is primarily composed of monounsaturated and polyunsaturated fats, with minimal saturated fat. It has a higher level of polyunsaturated fatty acids and contains a significant amount of omega-3 fatty acids. Despite being highly processed, its low saturated fat content makes it a relatively healthy option when used in moderation.
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Sesame Oil
Light sesame oil, as opposed to toasted sesame oil, has a neutral flavor and a higher smoke point, making it suitable for all-purpose cooking. Toasted sesame oil has a robust flavor and is better used sparingly as a seasoning after cooking.
Walnut Oil
Walnut oil, extracted from whole walnuts, boasts a nutty and delicate flavor that enhances various dishes. It's rich in unsaturated fats, including the omega-3 fatty acid alpha-linolenic acid (ALA), known for its anti-inflammatory properties and potential to promote healthy skin. It also contains the omega-6 fatty acid linoleic acid (LA), a key component of the skin's outermost layer.
Oils to Use Sparingly or Avoid
Certain oils are higher in saturated fats and should be used sparingly or avoided in a plant-based diet:
Coconut Oil
Despite its popularity, coconut oil is predominantly saturated fat (80-90%), which can raise LDL "bad" cholesterol levels and increase the risk of heart disease. The American Heart Association recommends replacing saturated fats like coconut oil with unsaturated fats.
Palm Oil
Similar to coconut oil, palm oil is high in saturated fats and should be limited.
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The Importance of Moderation and Context
While some studies suggest potential benefits of certain oils like olive oil, it's crucial to consider the overall dietary context. A study published in the Journal of the American College of Cardiology found that participants who consumed more than a half tablespoon a day of olive oil were less likely to die of cardiovascular disease and all other causes. However, this study did not examine the benefits of a diet with little or no added oil.
Neal Barnard, MD, FACC, emphasizes that while olive oil is better than animal fats, minimizing all fats, including olive oil, is likely the best approach for overall health. He suggests that the benefits observed in some studies may be due to the replacement of animal fats with plant-based oils rather than a "magical" property of the oils themselves.
Caldwell Esselstyn, MD, advocates for eliminating oil altogether, particularly for individuals with cardiovascular disease. He points to studies demonstrating that oil consumption can promote vascular injury and that a whole-food, plant-based diet can arrest and reverse heart disease.
Practical Tips for Cooking with Oil
If you choose to incorporate oil into your plant-based diet, consider these tips:
- Use non-tropical vegetable oils: Opt for oils like olive oil, avocado oil, or canola oil over solid fats and tropical oils.
- Experiment with flavors: Different oils have distinct flavors, so try various types to find your preferences.
- Monitor smoke point: Avoid using oils beyond their smoke point, as they start to degrade and can become harmful.
- Store oils properly: Buy oil in smaller containers to prevent oxidation and rancidity. If the oil smells bad, discard it.
- Consider alternative cooking methods: Explore cooking with water or broth instead of oil to reduce fat intake.
The Calorie Density Factor
Another concern with added oil is its high calorie density. Oil contains more calories per gram than any other food and lacks the fiber and water content that promotes satiety. This can lead to overeating and weight gain.