In recent years, the trend toward oil-free eating has gained momentum within the wellness community. Mainstream nutrition information offers conflicting views on the effects of dietary oils. A growing body of evidence suggests that eliminating or minimizing oils from your diet can offer significant health advantages. This article explores the benefits of an oil-free diet, examining its impact on heart health, weight management, and overall well-being.
Olive Oil in Plant-Based Diets
Olive oil first gained a reputation as a health food in the 1990s, with the popularization of the Mediterranean diet. Cultures with Mediterranean diets have lower rates of heart disease, metabolic disease, Type 2 diabetes, and other chronic health conditions. While a number of studies have corroborated the benefits of emphasizing fruits, vegetables, and whole grains and minimizing red meat, the role of olive oil is less clear.
The Recipe for Heart Health Trial
Dubbed the Recipe for Heart Health Trial, the study included 40 adults at risk for cardiovascular disease. None of the participants were plant-based before the study; all were omnivores. One group consumed a whole-food, plant-based (WFPB) diet that included 4 tablespoons of extra-virgin olive oil daily. The other group consumed a WFPB diet that was virtually oil free, containing no more than 1 teaspoon of olive oil daily. After four weeks, the researchers had them switch diets. They received gift cards for groceries and attended dietitian-led virtual cooking classes throughout.
Before and after each phase of the trial, the researchers ran blood work and measured aspects of cardiometabolic health including cholesterol, triglycerides, blood sugar, and high-sensitivity C-reactive protein (an inflammation marker that can predict the risk of heart disease).
Compared with their blood work at the start of the study, participants saw improvements in cholesterol and other heart health markers while on both plant-based diets, but they saw greater improvements on the low-oil plant-based diet. And when participants switched from the low-oil phase to the higher-oil phase, they saw increases in cholesterol, triglycerides, blood sugar, and hs-CRP.
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Is Olive Oil a Health Food?
This latest study adds to growing evidence that olive oil-which is pure liquid fat, with most other nutrients, including fiber, stripped away-is not a health food.
A 2022 study made headlines when it found that participants who consumed olive oil on a daily basis were less likely to die of cardiovascular disease and all other causes than those who never or rarely consumed olive oil. But that study only analyzed death rates based on different types of added fat in the diet. It did not look at diets with little to no added fat.
The Less Oil the Better
Matthew Lederman, M.D., co-author of The Forks Over Knives Plan, says that the new study’s findings are in line with results he’s seen among patients who adopt oil-free plant-based diets, with even greater improvements among those who adhere to a low-fat plant-based diet in which only 10%-15% of calories come from fat.
Understanding Fats: A Brief Overview
First, a brief overview: Saturated fat, solid at room temperature, is generally associated with animal foods, and unsaturated fat, liquid at room temperature, is associated with plant foods. But this is a simplistic distinction. The truth is that foods contain both saturated and unsaturated fatty acids, the second of which divides further into the categories of monounsaturated and polyunsaturated fatty acids.
The Case Against Edible Oils
Here are some of the specific issues associated with various commonly used oils. Some are purposely adulterated, but many have toxins, chemicals, and adulterants that are accidentally introduced into the oil at the time of harvest, processing, or bottling. Let’s take a look at some of the main culprits.
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EVOO (Extra Virgin Olive Oil) Adulteration
The adulteration of olive oil, particularly extra virgin olive oil (EVOO), is well known. In regions known for olive oil production, such as Spain, Italy, and Greece, some producers have been found to mix lower-grade oils with EVOO to increase profits. This practice can dilute the quality and nutritional benefits of the oil while misleading consumers who believe they are purchasing high-quality products. While TRUE EVOO has been touted for its 20+ types of polyphenols, which are plant-based antioxidants that help reduce inflammation and protect the heart, the adulterated oils may lack the antioxidants and healthy fats that genuine EVOO provides.
Microplastic Contamination
A research article printed earlier this summer found that ALL samples of EVOO, olive oil, sunflower oil, and mixed seed oil from Italy and Spain contained microplastic contamination, and there was no difference in whether the oils were packaged in plastic or in glass containers. Microplastics can negatively affect the “digestive, respiratory, endocrine, reproductive, and immune systems.”
Omega-6 Fats
Omega 6 fats play a role in inflammation, which is part of the body’s natural immune response. However, excessive omega-6 intake, especially without a balance of omega-3 fats, can lead to chronic inflammation. Chronic inflammation is linked to several health issues, including heart disease, arthritis, diabetes, and even some cancers. Historically, humans consumed omega-6 (pro-inflammatory) and omega-3 (anti-inflammatory) fats in nearly equal amounts. Today, with the widespread use of refined oils, the average diet is skewed towards far more omega-6 than omega-3 fats-some estimates suggest a ratio as high as 20:1 or more. Oils highest in omega-6 fatty acids include: soybean, corn, safflower, sunflower, cottonseed, grapeseed, peanut, sesame, and rice brain oils. They are frequently used in processed foods, fast foods, and for frying because they are inexpensive and have long shelf lives.
Chlorophyll in Edible Oils
The addition of chlorophyll to oils is a controversial practice intended to enhance color and appeal. While chlorophyll is generally recognized as safe, its inclusion can pose concerns. Chlorophyll is sensitive to light and can lead to the oxidation of oils when exposed, potentially reducing their shelf life and creating harmful compounds such as free radicals and peroxides. This oxidation could counteract any health benefits of adding chlorophyll, making the oil unstable for long-term storage. Additionally, the sources of chlorophyll used for extraction may vary, and synthetic or lower-quality sources could introduce unwanted additives or impurities.
Hexane in Oils
Many oils, especially those derived from soybeans, corn, and sunflower seeds, undergo an extraction process that utilizes hexane, a petroleum byproduct. Although much of the hexane is removed during refining, trace amounts may linger in the final product. The long-term effects of consuming these residues are still not well understood, prompting many health-conscious consumers to seek oils extracted without chemical solvents.
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Erucic Acid in Canola Oil
While modern canola oil is bred to have low levels of erucic acid, concerns remain regarding its potential health effects. High levels of this fatty acid have been linked to heart issues in animal studies. Given that canola oil is often present in processed foods, consumers may unknowingly consume it regularly.
Gossypol and Sterculic Acid in Cottonseed Oil
Cottonseed oil, derived from the seeds of cotton plants, can contain gossypol and sterculic acid, naturally occurring toxins. Although refining processes remove much of the gossypol and sterculic acid from cottonseed oil, there may still be trace amounts present, raising concerns about impacts on health.
Biocide Contamination
During the cultivation of oilseeds, farmers may use a variety of biocides, including pesticides, fungicides, herbicides, and insecticides, to protect the crops from pests, diseases, and weeds. While levels may be low and considered within regulatory limits, there is concern about the cumulative effects of long-term exposure to these chemicals, including endocrine disruption and cancer risk.
The Health Benefits of Going Oil-Free
Adopting an oil-free diet can lead to numerous health benefits, making it an attractive option for those looking to improve their overall well-being.
Part of maintaining a healthy diet is limiting the consumption of fatty and high-sodium foods. This can help prevent heart disease, diabetes and other long-term health issues, lower your cholesterol and protect your arteries. While some oils such as olive oil, flaxseed oil and coconut oil are advertised as being nutritious, oil typically isn't considered healthy due to its high fat and calorie content.
If you're seeking dieting methods to lose weight, reducing your oil intake may be a good place to start. Because oil is loaded with fat and calories, cutting back on oil-rich foods may lead to weight loss over time. However, make sure you don't replace oil with other high-calorie substitutes.
Vegetable oils typically don't contain any vitamins or minerals. By sticking to oil-free foods or replacing oil with a vitamin-rich alternative, you can maintain a healthier diet.
Oils are highly-processed, which can be hazardous to our health. Manufacturers often remove fiber and other vital nutrients when they process these oils. Typically, the only remaining vitamins in most processed oils are E and K. Additionally, many of these oils are heated at high temperatures during processing which causes them to oxidize.
Whole foods can provide a healthier, richer flavor than oily and fatty foods. By removing oil from your salad or cooked vegetables, you may experience a fresher, more natural taste.
Eating a healthy diet improves our physical health and can benefit our mental health and well-being.
Here are some key advantages:
Increased Nutritional Intake
By focusing on whole foods and eliminating oils, individuals often increase their consumption of fruits, vegetables, grasses, legumes, and nuts. These foods are rich in vitamins, minerals, and fiber, providing essential nutrients without the empty calories found in oils.
Weight Management
Oils are calorie-dense, and cutting them from your diet can help reduce overall calorie intake. This reduction can support weight management goals and may promote a healthier body composition.
Enhanced Absorption of Healthy Fats
While it may seem counterintuitive, avoiding oils can lead to better absorption of healthy fats from whole food sources. Foods like avocados, nuts, and seeds provide monounsaturated and polyunsaturated fats, which are beneficial for heart health and overall wellness.
Improved Digestion
An oil-free diet can contribute to better digestion. Oils can slow down digestion and create a feeling of heaviness in the stomach. By eliminating oils, many people report improved gastrointestinal comfort and regularity. Additionally, whole foods high in fiber promote a healthy gut microbiome, supporting digestion and nutrient absorption.
Minimized Inflammation
Processed oils, particularly those high in omega-6 fatty acids, can contribute to inflammation in the body when consumed in excess. By removing processed oils from the diet, individuals may help reduce their intake of inflammatory compounds, potentially leading to better Omega-3/Omega-6 balance, decreased chronic inflammation, and a lower risk of related health issues, such as heart disease and arthritis.
Practical Tips for an Oil-Free Lifestyle
Transitioning to an oil-free lifestyle doesn’t have to be overwhelming. Here are some practical tips to help you embrace this approach while still enjoying delicious and satisfying meals:
Cook Without Oil: Use water, vegetable broth, or vinegar for sautéing and baking.
Read Labels Carefully: Most plant-based products contain hidden oils.
Explore Cooking Methods: Instead of sautéing or frying, try steaming, boiling, baking, or grilling your foods. These methods preserve flavor and nutrients without the need for added oils.
Use Water or Broth for Sautéing: When cooking vegetables or aromatics, use water or low-sodium vegetable broth instead of oil. This method allows you to achieve a similar texture and flavor while keeping your dish oil-free.
Embrace Whole Foods: Focus on whole, minimally processed foods that provide natural flavors and textures. Incorporate a variety of fruits, vegetables, grasses (e.g., quinoa, wild rice), legumes, nuts, and seeds into your meals to ensure balanced nutrition.
Experiment with Flavor: Use herbs, spices, citrus (preferably lime) juice, and vinegar to add flavor to your dishes without oil. Fresh herbs like basil, cilantro, and parsley can elevate the taste of salads, soups, and roasted vegetables.
Choose Healthy Fats Wisely: While the goal is to eliminate oils, it’s important to include healthy fats from whole food sources. Avocados, nuts, and seeds can provide essential fatty acids without the downsides associated with processed oils. Walnuts contain omega-3 fatty acids, as do flax and chia seeds, and some cold water fish like salmon.
Read Labels: Become a label detective! Many packaged foods contain hidden oils, even in products labeled as “healthy.” Look for oil-free options or make your own versions of favorite condiments and dressings.
Plan Ahead: Meal prep can make it easier to stick to an oil-free lifestyle. Prepare your meals in advance, and keep oil-free snacks on hand, such as fresh fruits, vegetables, or homemade energy bars or bites.
Oil-Free Cooking and Baking
It's completely acceptable to use oil every once in a while and consume it in small amounts. But if you're aiming to create a healthier diet and lifestyle, reducing your oil intake may be something to consider.
Choose the right cookware
Using the proper cookware can make a big difference when cooking healthy meals. Find a cookware set that's high-quality, corrosion-resistant and preserves essential vitamins and nutrients in foods.
Add water instead of oil
When sauteing or stir-frying, use healthy and effective substitutes in place of oil, such as broth, vinegar or water.
Embrace one-pot meals
One-pot meals are dishes such as soups and stews that are easy to make and clean up. They can offer the same nutritional value as other dinners that take more time to cook and put away. Preparing everything in a single soup also makes it easier to include several food groups at a time.
Seek out oil-free dressing ideas
You can easily make delicious and healthy salad dressings without oil. Try whisking together some vinegar, herbs and spices with fruit juice for a sweeter dressing, and add some pulp if desired.
Oil-Free Recipes
When learning how to cook food oil-free, it's helpful to gather ideas for delicious recipes.
Looking for a tender, crispy chicken dish that's also nutritious? To cook your chicken more efficiently, try using an electric oil core skillet.
Add a fun twist to taco night for dinner with these tasty and crisp cilantro lime fish tacos! These tacos use fish fillets as a healthier alternative to beef and don't require any oil.
With the perfect blend of fresh ingredients, including chopped onions, chili powder, garlic, beans and tomatoes, this zesty vegan chili will become a dinnertime favorite in your household. Try cooking your chili in a five-quart or seven-quart roaster with a cover.
Planning homemade Mexican food for dinner? Consider adding some delicious Spanish brown rice to your meal. When making your rice, try using a five-quart multi-purpose oil core stockpot, also called an MP5.