Are Oils OK to Eat on a Whole Food, Plant-Based Diet?

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The switch to a whole-food, plant-based diet has gained acclaim for its benefits to human health. However, one topic continues to spark considerable debate: whether processed oils, including olive oil, belong in a whole-food, plant-based diet.

Is All Processed Food Bad?

While not all “processed” foods are bad to eat on a whole-food, plant-based diet, we are encouraged to eat only minimally processed foods, such as frozen vegetables, canned tomatoes and beans, tofu, and plant milk. And, of course, highly processed foods are just off the plate. For a deeper dive into processed and packaged foods, check out my article, Should You Eat Packaged Food on a Whole Food, Plant-Based Diet?

Fat is Essential

Fat is an essential macronutrient that plays a crucial role in numerous bodily functions, including energy production, nutrient absorption, and hormone regulation. Fats are necessary for the absorption of fat-soluble vitamins (A, D, E, and K) and are integral components of cell membranes. They also act as precursors to hormones and help regulate inflammation and metabolism.

However, including processed oils is a complicated topic.

While olive oil is often considered a healthier oil because of its monounsaturated fats and antioxidants, it is still an extracted fat rather than a whole food. For that reason, many whole-food, plant-based approaches limit or avoid added oils.

In this article, we’ll dig into why processed oils, even olive oil, might not be the best fit for those committed to a whole-food, plant-based diet.

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Oil is Not a Whole Food

Processed oils, including olive oil, are extracted from whole foods such as olives, corn, or sunflower seeds. The process often involves removing essential nutrients like protein, vitamins, minerals, and fiber. What remains is a concentrated source of fat without the fiber, protein, and full range of nutrients found in the original whole food.

This processing deviates from the whole-food, plant-based diet’s commitment to minimally processed foods rich in natural nutrients.

Calorie-Dense and Fiber-Free

A tablespoon of olive oil contains about 120 calories but provides no fiber and far less volume than most whole plant foods.

For approximately the same number of calories, you could enjoy ½ cup of cooked lentils, a medium banana, or a medium apple with a few walnuts. These whole-food choices provide fiber along with vitamins, minerals, and protective plant compounds that help make a meal more satisfying.

Why Whole-Food, Plant-Based Diets Limit Added Oil

Olive Oil and LDL Cholesterol

Not all oils affect cholesterol the same way. Coconut and palm oils are high in saturated fat and can raise LDL (“bad”) cholesterol, while olive oil is mostly monounsaturated fat. Replacing a food high in saturated fat, such as butter, with olive oil can help lower LDL.

However, that doesn’t mean adding olive oil to an already healthy whole-food, plant-based diet provides extra benefit. In a 2024 randomized trial (1), participants followed a whole-food, plant-based vegan diet with either about four tablespoons of extra-virgin olive oil per day or less than one teaspoon. Both approaches improved cardiovascular risk factors, but LDL reductions were generally greater with the lower-oil approach.

So, while olive oil can be a healthier replacement for saturated fats, those trying to lower LDL as much as possible may still benefit from keeping added oils to a minimum and using whole-food sources of fat, such as nuts, seeds, avocado, and soy foods.

What Does the Research Say About Olive Oil?

This is where the discussion deserves some nuance.

A growing body of research suggests that olive oil, particularly extra-virgin olive oil, can be part of a health-promoting dietary pattern. Studies have associated higher olive oil intake with lower risks of cardiovascular disease (2), premature death (3), and even dementia-related death (4). The Mediterranean diet, which commonly includes extra-virgin olive oil, is well supported by evidence for cardiovascular health (5).

That doesn’t mean olive oil is essential for good health, however.

One important question is what olive oil is replacing. Substituting olive oil for butter, dairy fat, mayonnaise, or other saturated fats can improve a person’s diet quality. This differs from adding several tablespoons of olive oil to an already healthy diet based on vegetables, fruits, legumes, whole grains, nuts, and seeds.

As noted above, a 2024 randomized trial also suggests that while extra-virgin olive oil can fit within a healthy plant-based diet, using more doesn’t necessarily provide additional benefit for lowering LDL cholesterol (1).

So the evidence doesn’t say olive oil is “bad.” Instead, it suggests something more useful: olive oil can fit into a healthy diet, but more isn’t necessarily better, especially when you already eat a nutrient-rich whole-food, plant-based diet.

If your goal is to emphasize whole foods, reduce calorie density, or lower LDL cholesterol as much as possible, choosing olives, nuts, seeds, avocado, and other whole-food sources of healthy fats instead of added oils can still make a lot of sense.

Alternatives to Processed Oils

There are many ways to eat healthy fats on a whole-food, plant-based diet. With the inclusion of avocados, nuts, seeds, and other foods that have naturally occurring fats, such as tofu and whole grains, you’ll be able to meet all of your nutrition needs for fat.

Here’s a short description of cooking and baking without added processed oils. For a detailed look at how to cook without oils, read my article, Cooking Without Oil.

COOKING: Instead of sautéing with oil, use vegetable broth, water, or vinegar.

SALAD DRESSINGS: Use tahini, avocado, or nut butter as a base to create oil-free dressings.

BAKING: Applesauce or mashed bananas can substitute for oil in many baking recipes.

What’s the Bottom Line on Oils?

Olive oil, particularly extra-virgin olive oil, can be part of a healthy diet, and research has linked it with cardiovascular and other health benefits. That doesn’t mean, however, that olive oil is necessary for good health or that adding more is always better.

If you follow a whole-food, plant-based diet, you can get the fats you need from foods such as nuts, seeds, avocados, and soy foods while also benefiting from their fiber, protein, vitamins, minerals, and other naturally occurring compounds.

For those looking to reduce calorie density or lower LDL cholesterol as much as possible, keeping added oils to a minimum may still be helpful.

Rather than thinking of olive oil as simply “good” or “bad,” it may be more useful to consider what it’s replacing, how much you use, and your personal health goals. For a whole-food, plant-based approach, I still recommend emphasizing whole foods and using added oils sparingly, if at all.

References:
(1) Krenek AM, Mathews A, Guo J, Courville AB, Pepine CJ, Chung ST, Aggarwal M. Recipe for Heart Health: A Randomized Crossover Trial on Cardiometabolic Effects of Extra Virgin Olive Oil Within a Whole-Food Plant-Based Vegan Diet. Journal of the American Heart Association. 2024;13:e035034. doi:10.1161/JAHA.124.035034.

(2) Guasch-Ferré M, Liu G, Li Y, et al. Olive Oil Consumption and Cardiovascular Risk in U.S. Adults. Journal of the American College of Cardiology. 2020;75(15):1729-1739. doi:10.1016/j.jacc.2020.02.036.

(3) Guasch-Ferré M, Li Y, Willett WC, et al. Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults. Journal of the American College of Cardiology. 2022;79(2):101-112. doi:10.1016/j.jacc.2021.10.041.

(4) Tessier AJ, Cortese M, Yuan C, et al. Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death. JAMA Network Open. 2024;7(5):e2410021. doi:10.1001/jamanetworkopen.2024.10021.

(5) Estruch R, Ros E, Salas-Salvadó J, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine. 2018;378(25):e34. doi:10.1056/NEJMoa1800389.

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