Vegetarian diets are gaining traction for their health benefits, and a well-planned approach can indeed meet all nutritional needs. This article explores the role of healthy fats in a vegetarian diet, emphasizing sources, benefits, and how to ensure adequate intake.
Understanding Fats: Saturated vs. Unsaturated
When following a plant-based diet, the absence of animal fats and cholesterol provides a great advantage to health. Saturated fat is primarily found in animal products such as meat, cheese, and cream, but also in processed vegan foods, coconut oil (around 87% saturated fat), and palm oil (about 50% saturated fat). Unsaturated fats, on the other hand, including monounsaturated and polyunsaturated, do not increase LDL-cholesterol and have either neutral or favorable effects on health.
The Importance of Unsaturated Fats
Adequate consumption of unsaturated fat is important for several reasons. It provides a concentrated source of energy, which is especially important for growing children and adults with high energy needs. It is needed to make hormones and to maintain a regular menstrual cycle. It is also essential for the absorption of fat-soluble vitamins and the phytochemicals found in fruits and vegetables such as watermelon, squash, and sweet potatoes. High-fat plant foods also contain several important nutrients and antioxidants.
Essential Fatty Acids: Omega-3 and Omega-6
Plant-based diets that exclude high-fat foods and oils are also at risk of not containing enough of the essential fatty acids (EFA’s), omega-3, and omega-6. These fats are different from others in that they cannot be made by the body and need to be consumed via the diet.
Dietary sources of omega-3 fats are called ALA (alpha-linolenic acid), and these are then converted in the body to EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the active forms of omega-3 fat. Chia, ground flax and hemp seeds and their oils are rich sources of ALA, as are walnuts. Dietary sources of omega-6 are called LA (linoleic acid), and sources are much more plentiful than ALA.
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While it is possible to get adequate ALA in the diet, the problem occurs with the conversion into EPA/DHA omega-3 fats. The body’s conversion of ALA into EPA and DHA is relatively low, and this is made worse if the diet is high in LA as both compete for conversion. The right type of fats are essential to health and should be included as part of a healthy, balanced plant-based diet.
Sources of Healthy Fats in a Vegetarian Diet
Nuts and Seeds
Nuts, seeds, and their derived products are great sources of protein. One ounce (28 g) contains 5-7 g of protein, depending on the variety. For example, almonds contain 6 g. Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. They likewise contain antioxidants, among other beneficial plant compounds.
When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. Therefore, it’s best to eat them raw.
A person can use nut butter to enjoy the benefits of nuts and seeds in a spreadable form. Each serving provides a healthful amount of monounsaturated and polyunsaturated fats. However, these butters can be high in calories, so it is important to check the nutritional details of individual products before adding them to a balanced diet.
Avocados
Avocados are an excellent fat source for vegans and vegetarians. One fat serving is 1/4 of an avocado, but this fat will provide you with both of your heart healthy fats. Avocados are also high in many fat soluble vitamins such as A, D, E and K.
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A 100 g serving of avocado contains approximately 14.7 g of fat and 160 kcal. It is high in a monounsaturated fatty acid called oleic acid, which may provide several health benefits.
Oleic acid has anti-inflammatory properties, and it may play a role in cancer prevention. Avocados are also high in fiber, with 100 g of avocado providing 6.7 g. Avocados also contain a substance called lutein, which may be beneficial for eye health. Avocados are also a rich source of potassium.
Flaxseed and Chia Seeds
Flaxseed provides omega-3 fatty acids and a healthful dose of fiber simultaneously. Flaxseed contains 27.3 g of dietary fiber and 42.2 g of fat per 100 g. The majority of these fats are unsaturated. A single tablespoon (tbsp), or 7 g, of ground flaxseed contains 1.91 g of fiber and 2.95 g of fat.
The fiber content can help increase the feeling of fullness and may reduce cholesterol. Flaxseed is also rich in lignans, a plant compound with antioxidant effects.
Although they are small in size, chia seeds are rich in several nutrients. A 1 oz, or 28.35 g, serving of chia seeds contains 8.7 g of fat, much of which is polyunsaturated fat. Chia seeds are a great plant-based source of omega-3.
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Chia seeds also provide antioxidants, fiber, protein, iron, and calcium.
Olives and Olive Oil
Research reports that a compound in olives called oleuropein may help prevent diabetes. Researchers found that oleuropein helped the body secrete more insulin while also preventing the cytotoxic actions of a molecule called amylin amyloid that contributes to diabetes development.
Olive oil is full of monounsaturated fats that are good for heart health. On average, 1 tbsp of olive oil contains 14 g of fat. It also contains vitamin E, vitamin K, and potent antioxidants. A 2020 article suggests that olive oil consumption and replacing margarine, butter, mayonnaise, and dairy fat with an equivalent amount of olive oil is associated with a lower risk of heart disease and total cardiovascular disease.
Other Sources
Tofu
Tofu is a complete plant protein and a good source of monounsaturated and polyunsaturated fats. A 100 g serving of firm tofu provides 4.19 g of fat. This amount of tofu also provides 10.9 g of protein.
Dark Chocolate
A 1 oz serving, or 28.35 g, of 70% to 85% dark chocolate provides 12.1 g of fat, as well as other nutrients, such as potassium and calcium. This amount also contains 64.6 milligrams (mg) of magnesium.
However, 6.95 g of the fat content in a 28.35 g serving is saturated fat. The American Heart Association recommends people limit their daily intake of saturated fat to 5% to 6% of total daily calories.
In addition, 28.35 g of 70% to 85% dark chocolate can also contain 6.8 g of added sugar, so it is important to consume this food in moderation.
Dark chocolate also contains flavonoid antioxidants, which can have cognitive and cardiovascular benefits.
Healthy Eating on a Vegetarian Diet
The Eatwell Guide shows the different types of food we should eat to have a healthy, balanced diet, and in what proportions.
You don't need to achieve this balance with every meal, but try to get the balance right over a day, or even a week. Choose options low in fat, salt and sugar whenever you can.
As outlined in the Eatwell Guide:
- Eat a variety of fruit and vegetables every day. Try to eat at least 5 80g portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. As well as vitamins and minerals, fruit and vegetables provide fibre, which can help digestion and prevent constipation.
- Base meals on starchy carbohydrates. Starchy foods such as potatoes, bread, cereals, rice and pasta should make up just over a third of the food you eat. Where possible, choose wholegrain varieties. You should eat some starchy foods every day as part of a healthy, balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.
- Dairy or dairy alternatives are needed for calcium. Milk and dairy products, such as cheese and yogurt, are good sources of protein, calcium and vitamins A and B12. This food group includes milk and dairy alternatives, such as fortified unsweetened soya, rice and oat drinks, which also contain calcium. Other sources of calcium include green, leafy vegetables, calcium-set tofu and bread. To make healthier choices, go for lower fat milk and dairy foods. Also choose lower sugar options.
- Eat beans, pulses, eggs and other sources of protein. Pulses include beans, peas and lentils. They're a low-fat source of protein, fibre, vitamins and minerals, and count as a portion of vegetables. Nuts and seeds are also a source of protein and other nutrients. Pulses are particularly important for people who don't get protein by eating meat, fish or dairy products. Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh. You need to eat a variety of different sources of protein to get the right mixture of amino acids, which are used to build and repair the body's cells.
- Choose unsaturated oils and spreads. Unsaturated fats, including vegetable, rapeseed, olive and sunflower oils, are healthier than saturated fats, such as butter, lard and ghee.
Getting Nutrients from a Vegetarian Diet
It's important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources, or are less easily absorbed by the body than those in meat or fish.
Most vegetarians usually have enough protein and calcium (found in dairy products) in their diet. But if you don't plan your diet properly, you could miss out on essential nutrients.
Vitamin B12 is needed for growth, repair and general health. It's only found naturally in animal products. If you regularly eat eggs or dairy products, you probably get enough.
What to Limit
Saturated and Trans Fats
When you’re looking to best manage your vegetarian and vegan diet, a healthy, well-balanced diet is the first thing you examine. Fat is an important factor in your diet because it causes satiety during a meal, helps your body digest the foods slowly (so you feel fuller for a longer period) and can be very beneficial for heart health. Good news- most vegan and vegetarian food sources are low in saturated fats. Saturated and trans fat are mainly found in animal products, but can sneak into your diet if you eat baked goods or fried foods. Limiting added fats is important due to the lack of nutrient density and it leaving you unsatisfied at the end of a meal.
Artificial trans fats, which often appear on labels as partially hydrogenated oils, can trigger inflammation that may increase the risk of:
- heart disease
- stroke
- diabetes
- many other health conditions.
Even just a 2% increase of calories from trans fats daily is associated with a 23% increase in cardiovascular risk.
The following foods contain trans fats:
- fried foods
- frozen foods, such as pizzas and pies
- baked goods
- some margarines
- highly processed snack foods
Tips for Incorporating Healthy Fats
- Include one healthy fat in each meal or snack. If you do have a meal or snack and you’re still hungry afterward, add a healthy fat to make it more filling and satisfying.
- Replace oil with water or vegetable broth when sautéing or reduce/omit the oil in recipes.
The Mediterranean Diet as a Guide
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations.
In general, you’ll eat:
- Lots of vegetables, fruit, beans, lentils and nuts.
- A good amount of whole grains, like whole-wheat bread and brown rice.
- Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
Benefits of the Mediterranean Diet
The Mediterranean Diet has many benefits, including:
- Lowering your risk of cardiovascular disease, including a heart attack or stroke.
- Supporting a body weight that’s healthy for you.
- Supporting healthy blood sugar levels, blood pressure and cholesterol.
- Lowering your risk of metabolic syndrome.
- Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
- Lowering your risk for certain types of cancer.
- Slowing the decline of brain function as you age.
- Helping you live longer.
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