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

The switch to a whole-food, plant-based diet has gained acclaim for its benefits to human health. But as we navigate through this lifestyle, one area still causes considerable debate: the use of processed oils, including olive oil, in the diet.

Is All Processed Food Bad?

While not all “processed” food is bad to eat on a whole food, plant-based diet, we are encouraged to eat only minimally processed foods, for example, 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 in the regulation of inflammation and metabolism. 

However, including processed oils is a complicated topic.

While olive oil is often considered “healthier” due to its monounsaturated fats and antioxidants, it still does not align with the principles and benefits of a whole food, plant-based lifestyle.

In addition, even olive oil can spike your blood sugar. According to Cyrus Khambatta from Mastering Diabetes, olive oil won’t spike your blood sugar for the first three hours after ingesting it. However, after three hours, you’ll get delayed-onset post-prandial hyperglycemia which means that the delay in a spike happens after ingesting the oil. He says that your liver and muscles are overloaded with too much fat, which blocks their ability to take up glucose. That, in turn, causes blood glucose to go up. 

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

Don’t Miss These Articles Related to Oils

• 9 Plant-Based Store-Bought Foods with Hidden Oils
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• How to Make Oil-Free Salad Dressings

Oil is Not a Whole Food

Processed oils, including olive oil, are extracted liquids from whole foods like olives, corn, or sunflower seeds. The process often involves removing essential nutrients like protein, vitamins, minerals, and fiber. What remains is 100% fat, devoid of the nutrition that whole plant foods provide.

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

Calorically Dense, Nutritionally Poor

A tablespoon of olive oil contains around 120 calories but offers limited nutritional benefits compared to whole plant foods. You could instead consume a full cup of kale or two medium-sized apples for the same number of calories and gain the benefits of fiber, vitamins, and phytonutrients.

Adverse Health Effects

Inflammation and Omega-6 Fatty Acids

Processed oils are often high in omega-6 fatty acids. Although omega-6 is essential for health, an imbalance between omega-6 and omega-3 can lead to inflammation. This can put a strain on your cardiovascular system and increase the risk of heart disease.

Elevated LDL Cholesterol

Saturated fats found in some processed oils, including coconut oil, palm oil, and even olive oil, can raise your LDL (“bad”) cholesterol levels, increasing the risk of heart disease. Olive oil has 13% saturated fat, and corn, peanut, and sunflower oils also have saturated fat. 

Canola has lower saturated fat than other processed oils and is the oil recommended by Dr. Dean Ornish if you feel you have to use it. However, when consumed in excess, these oils are not risk-free. For a complete list of percentages of saturated fat in oil, see the article, Types of Fat.

What About the Recent Study That Showed Olive Oil is Beneficial?

The conversation around olive oil, particularly in the context of a whole food, plant-based diet, took an interesting turn with a study from Harvard published in January 2022 in the Journal of the American College of Cardiology.

While such findings add an extra layer of complexity to the discussion, it’s crucial to consider the study’s nuances, limitations, and how it fits into the broader context of overall health.

Nuanced Interpretation

What the Harvard Study Found

The study observed that a daily dose of olive oil (>0.5 tablespoon/day or >7 g) was correlated with a reduced risk of premature death from all causes. This finding has led some to advocate for the inclusion of olive oil in a healthy diet, arguing that its benefits, particularly the monounsaturated fats and antioxidants it contains, contribute to longevity and better heart health.

Correlation, Not Causation

The study shows a correlation between olive oil consumption and reduced risk of early death but does not establish a direct cause-and-effect relationship. It’s possible that those who consume olive oil also engage in other healthy lifestyle behaviors that contribute to their longevity.

In an article by Forks Over Knives, the study noted, “An important takeaway for WFPB eaters is that the Harvard study analyzed death rates based on different types of added fat in the diet. They did not examine the benefits of a diet with little or no added oil.”

For a more thorough understanding of the olive oil study and how we should view it in terms of a Whole Food, plant-based diet, read the complete article, New Olive Oil Study Sparks Questions for Whole-Food, Plant-Based Eaters.

How Does The Mediterranean Diet Fit In?

The Mediterranean diet, rich in olive oil, has also been studied for its potential health benefits, including heart health. While it’s true that a Mediterranean diet is better than a standard Western diet, the benefits may not come from olive oil but from a higher intake of fruits, vegetables, and whole grains.

Those who consume olive oil as part of a Mediterranean diet may be experiencing synergistic health benefits not solely attributable to olive oil.

While the Harvard study adds an interesting perspective to the olive oil discussion, it doesn’t change the foundational principles of a whole food, plant-based diet, which prioritizes nutrient-dense, minimally processed foods for optimal health. 

The study should encourage further research and nuanced conversation rather than leading to sweeping changes in dietary recommendations. If you’re committed to a whole food, plant-based lifestyle, there are plenty of ways to obtain the healthful fats your body needs without relying on olive oil.

What’s the Bottom Line on Oils?

It’s crucial to consider the overall dietary patterns rather than isolated nutrients or foods. A diet rich in whole, plant-based foods already offers an array of health benefits, including reduced risks of heart disease, diabetes, and certain cancers. The addition of a small amount of olive oil may not yield significant additional benefits in this context.

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 serve as oil substitutes in many baking recipes.

Conclusion

While the mainstream health narratives often praise olive oil as a “healthy fat,” those of us committed to a whole food, plant-based diet should reconsider its inclusion. The absence of essential nutrients, the adverse health effects, and the environmental impact of all processed oils make a strong case against processed oils. With several alternatives available, achieving a rich, satisfying taste without oils is not just feasible but also delicious and nutritious.

Choose whole plants, and let’s continue to thrive on this journey toward optimal health and sustainability.

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