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This post was originally published Dec 2017. Updated August 2019. My original opinion was that oil was to be avoided at all costs, and I have since changed that opinion after experiencing disordered eating. Any super restrictive diet or "fear foods" can lead to disordered eating. I used to look at this issue in a very biased way, and I have since updated this article to truly reflect both points of view and also explained more about my personal experience below.
Is an oil-free vegan diet healthy? Many experts believe it's unhealthy to eat any oil, period.
Oil-Free Vegan Diet: Healthy & Beneficial or Extreme?
We've become very accustomed to eating oil: we use it to make a roux for sauces, we fry and sauté foods in it, and sometimes we like to add a drizzle of olive oil in our soups.
It seems like one of the trends lately is to eat an oil-free vegan diet. Doctors and nutrition experts like Dr. Fuhrman, Dr. McDougall, Dr. Gregor, Dr. Esselstyn, and T. Colin Campbell recommend a whole food, oil-free diet for optimum health.
Benefits of an Oil-Free Vegan Diet
- Oils lack nutritional benefit. Oil is so processed that nearly all benefits are stripped away, according to many plant-based medical professionals. Yes, some oils contain essential fats - but you can also get those healthy fats (and a lot more nutrients) from the whole foods oils are extracted from like avocados, nuts, seeds, olives, soybeans, etc. Receiving fats from whole foods also allows you to reap the other benefits of those foods.
- Decreased risk of heart disease. Dr. Esselstyn recommends a completely oil-free diet to help prevent heart disease. Why? "Both the monounsaturated and saturated fat contained in oils is harmful to the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. It doesn’t matter whether it’s olive oil, corn oil, coconut oil, canola oil, or any other kind." (source.)
The Case for Consuming Oil
- Oil does contain good fats - monounsaturated fats have been proven to be very beneficial to our health. Monounsaturated fats have been shown to actually lower LDL (aka, "bad" cholesterol)
- Certain types of oil (like canola oil, walnut oil, and flaxseed oil) contain Omega 3s. Our bodies cannot make omega 3, so it's important to get it from food sources. Flaxseed, walnuts, and other foods, not processed into oil, also contain Omega 3s.
- Extra virgin olive oil (which is unrefined) has been shown in studies to reduce inflammation, which a multitude of diseases can benefit from.
- This does not apply to everyone, but one of the reasons people avoid oil is to consume a very low-fat diet. Unfortunately, a diet too low in fat can cause many issues like hormonal imbalances.
- People who eat a diet rich in extra virgin olive oil have a lower risk of some cancers.
Further Reading:
The following sources contain both pro- and anti-oil information from experts and news articles. The biggest piece of advice I can give you is to soak up all of the information and make your own decision.
- Nutritionfacts.org - The Latest Research on Oil
- 9 Signs You're Not Eating Enough Fat
- Proven Benefits of Olive Oil
- What's the Difference Between Olive Oil and Extra Virgin Olive Oil?
- Coconut Oil Isn't Healthy
- Coconut Oil Health Controversy
My Experience With a Oil-Free Diet
Let me preface this by saying: This is MY PERSONAL experience, which does not define anyone else's experience or opinion. I am including this section because I was a long-time advocate for an oil-free diet before backing away from the low-fat eating lifestyle. Many recipes on my blog are oil-free and some of my readers have noticed that I don't develop many oil-free recipes now. This is my explanation.
- I was left feeling so dang hungry. Many experts will tell you to stop eating oil and eat more whole carbs. So I did. And I was still never satiated.
- I have a history of disordered eating - and restricting oil only fed into that. Oil became a fear food for me and a source of major stress in my life. If I would consume even the smallest amount of oil, my anxiety would go through the roof because I ate something "bad"!
- I did not lose weight. Going oil-free, for me, was my ticket to weight loss. Or so I thought. Even after following a very strict oil-free, low-fat diet for over a year, I did not lose weight. Which caused me to restrict more foods and further dig myself into a disordered eating hole.
- When I started to incorporate some oil back into my diet, my nails and hair came back to life. Stronger and healthier than ever. I did not gain weight and I felt satiated and full.
Now, I consume oil. Somedays, hardly any. Other days, quite a bit. I eat intuitively and listen to my body. For me, a balance is key.
My advice for you, following my own experience: If you do choose to go oil-free make sure it's not because you are suffering from disordered eating. If you feel restricted, it may not be for you. If you become fearful of oil, you may be developing an eating disorder. Mental health is just as important as physical health. Also, continue to consume healthy fats in the form of whole foods - nuts, seeds, avocados, etc.
Jenx says
I feel like I could have written this! I feel so much better including some oil in my diet and my skin, hair and nails and mood are better. I also always felt hungry when eating oil free and ate more than when I started to include oils. Oil free eating also triggered disordered eating and anxiety around food. I now follow intuitive eating and I’m working to let go of restrictive thinking. Thank you for this article!
Maggie Neff says
Hey girl! Your insights came at a much needed time for me. Thanks for sharing your personal journey. Appreciate your words! XX
Ariel Paz says
I really appreciated your sharing your personal experience. Am researching the whole-food plant based lifestyle. I tried the keto diet for health reasons and it was NOT for me, despite the rave reviews. So much fat caused hormonal imbalance and I am post-menopausal for heaven's sake. I loved it when you said mental and physical health. That keto diet was sooo stressful. I think these overly-restrictive "diets" are either for those who have severe health issues or are exercise fanatics. For the majorityof us, balance and moderation are key.
Karissa says
I agree, Ariel! Restrictive diets can be detrimental in so many ways.
tahiya says
People need to stop pretending that there is AN eating strategy that is good for everyone. You developed eating disorders because you developed eating disorders. Oil is great for some people, causes horrible inflamation and other problems for others. A human being has so many variables operating on their body and health that there is no way to make recommendations for everyone, even in general terms that will fit everyone.
Karissa says
I'm not seeing where you are disagreeing with me. It leaves me to wonder if you actually read the entire post. The point was clearly there is not one eating strategy that is good for everyone. Not once did I make a recommendation that will fit everyone.
"You developed eating disorders because you developed eating disorders" - makes no sense. What's the point in making an argument that you clearly have not researched?
Beatriz Garcia says
Hi Karissa,
This personal experience is so valuable. We each experience and see things differently. That's why it's worth seeing the perspective of someone who's tried something different to what I would do. It's even more valuable because what you tried didn't turn out the way you expected.
Thank you for sharing.
Karissa says
Thank you, Beatriz. I appreciate your kind words 🙂
Ellie says
Thank you for your (updated) post! I really appreciated the following line, “mental health is just as important as physical health.” So often people ignore mental health and wellness and focus solely on the physical aspects.
Karissa says
Thank you for that, Ellie. It's so very (sadly) true!
sam says
i really appreciate this post. i found it after googling "plant based some oil okay" haha. i am new to eating plant based and this world is quite... extreme. i've had eating disorders before and i can absolutely see how this way of eating could trigger one. that's not to talk down on people who are oil free - it's just that for some people to be that regimented about their diet, it becomes something unhealthy. like you i was actually starting to be afraid of fat. that's not normal. i was trying to find foods to eat - i spent so much time at the store reading labels, finding oil, and feeling like i couldn't eat anything. i was barely taking in any fat and was hypoglycemic. i've ended up eating more fat and not tracking it and feel much better. the well known plant based doctors don't even agree on the best fat intake, so i'm just going with how i feel.
and... well, today i've had my first cheat day (i'm trying to stick to whole foods) since going plant based; i ate non-dairy high fat ice cream with coconut oil, and i bought hummus at the store that has oil. all the store bought hummus ones do, so i was out of options (no food processor) and i thought "does it really matter?" is something terrible going to happen to me because i'm ingesting oil today? i don't think so. i was always healthy before going on this diet. it's really funny that when people begin eating the healthiest way possible, they then can become hypochondriacs or orthorexic. again, this isn't criticism against the diet or people on it - it's just that any diet that is very restrictive can set off food anxiety and disordered eating in certain individuals. after i recovered from anorexia, eating whatever i wanted felt like true freedom. i can't eat whatever i want - i have to stay healthy - but i can have some oil and flexibility with my diet so that i'm not scared of food. it's pointless to try to be as healthy as you can physically if it harms you mentally, you know? again - i really appreciate this post. i'm not finding a lot of people (to be honest, almost no people) who are eating plant based and are not super rigid about it, but maybe i need to keep looking. i'm glad to find your site!
Karissa says
Thank you so much for sharing your perspective. It is really is such a tough line to walk - eating healthy, but not falling into the disordered eating trap. Eating has become so much less stressful for me since I've started consuming oil again...so has life! Any "lifestyle" or diet that involves eliminating or restricting nutrients is not a healthy diet. I am glad you found my site, too! So happy to have you here. Best wishes to you!
Lisa bulen says
I've been vegan over a year I've always had high cholesterol it's going down about 30 points I have plaque in my arteries I've tried to cut out avocado cashews for different dips for all my veggies it's really hard I don't like a lot of vegetables I'm just trying to keep those at a low minimum and try not to eat the vegan junk food I love the Beyond Burger and the impossible Burger but I'm just trying to have one once a month Maybe I don't want to take the cholesterol medicine but I don't know if I can go completely oil-free on the doctor esselstyn plan
jen says
I appreciate that going oil free is possibly healthier, or even proven to be healthier.. But seriously, I would find life very dull without the addition of oil, to my food. I'm not talking deep fried as such.. just in salads, sauteeing, pan frying.. If it's true that oils are unhealthy, I will have to come to terms with the possibility of a shorter life span. Perhaps if I was having some serious health issues that were causing me a lot of suffering, I would try an oil free diet. And let's not get started on salt... another no no.. I should reduce it maybe.. but alas, i like it.. Sugar on the other hand, I'm really trying to reduce in my diet.. not abstain... reduce... anyhoo.. hope whatever road you take dietarily, you are enjoying it and not just doing it feeling a sense of deprivation.
Karissa says
I agree, Jen. I have since backed away from a super strict oil-free diet.
Lisa says
Im sorry but I don't agree with you . A person has have to have essential fatty acids in your diet and if that means you have to have oil that's fine . Without oil in your diet your heart will suffer . your muscles will stop working . even gain weight. I know this because it happened in my own life. never go without plant oils it's on safe. it is called vitamin F and it is essential.
jerry nissen says
Hi,
I've never even met you, but I love you!!! You are clearly on my channel and I appreciate your creativity....
You follow the same group of experts that I do. Been following those folks for ten years.
cheers
Linda says
I am very new at vegan no oil living. I had enough of feeling so unwell and my prescription list increasing. John McDougall MD is my go to and his Starch Solution videos are inspiring and a big eye opener for one like me who has T2 diabeties, overweight along with high blood pressure, cholesterol etc. and tried all the suggested meals with Weight Watchers etc. I had to take action and do something. Thank you for all these wonderful tips and tricks to keep meal times exciting and filling. I no longer feel like I am starving myself.
Deb says
I am trying to minimize oil in my diet. I will though, continue to eat avocados, as it is a whole food, it's the processed avocado oil I will eschew. And I believe that soaked nuts in moderation are a great addition to a vegan diet as well...just no processed oil from them. Thanks for the article!
Phil Chapman says
Great article. I am man. Here is my experience:
Been vegetarian and or vegan almost all of my adult life but tended to be heavy on the nuts, coconut oil and avocados...being convinced somewhere along the way that they were "healthy oils". In my prime, when I was around 30 years old, I was 5'-6", athletic build, and 135 lbs. Despite my "healthy" diet my weight slowly crept up as I aged. By my mid 60s I was right at 150 lbs, feeling fat, and looking pudgy. My wife and I went back and revisited the work of the Doctors that you list. DR. Esselstyn said "NO OIL!" and this time we really heard him. No more nuts, avos, coconut oil, or added oil in anything. The results came fast. Within a a couple of months my weight plunged through my old 135 lb target to a low point of 127 lb at which point I looked and felt too skinny! Instead of feeling guilty for being chubby and eating too much I now needed to eat MORE to get enough whole food vegan calories for that 10% fat to be sufficient! I LOVE fruits and veggies and I get to eat, eat, eat! I will be 70 this year. My weight has stabilized at 130 lbs...exactly my correct Body Mass Index. I carry less muscle than when in my prime, so 130 lb as opposed to 135 lb feels and looks fine. My wife and I have great energy, feel great, attend a yoga class 3 mornings a week and lead and exercise class the other two mornings. FAT FREE definitely works for us. Thank you again for spreading the word with your great article.
Erkki says
I usually boil my potatoes or sweet potatoes and then bake later (without oil).
And I add some salt, mushrooms, paprika and/or onions when I'm baking my potatoes.
I'm huge dr McDougall fan.. He have changed my life a lot.
That oil free vegan mayo in your video looks really good recipe, thanks for that, need to try 🙂
HADEL TOMA says
Im going oil free vegan 4 life!!!!
Nora says
Hi Karissa! I appreciate your thoughts on the oil topic, thanks so much for sharing. I go back and forth between no oil, some oil or just trying to minimize oil as much as possible. I've been strict with no oil in the past and mostly it's been fine, but I do find it hard to roast vegetables and potatoes without even a tiny spray of oil. Especially if I want my kids to eat them! And of course, my kids are the real problem because I keep a lot of handy vegan products in the house for them, like earth balance and vegenaise. Anyways, thanks for your thoughts and this great article! 🙂