Best Fats for Vegan and Vegetarians | OnPoint Nutrition (2024)

FAQs

Best Fats for Vegan and Vegetarians | OnPoint Nutrition? ›

Nuts and Seeds are another great source of healthy fat for vegans and vegetarians. nuts and seeds are also beneficial because they provide lots of protein. If you eat ½ cup of nuts, you will also be getting about ½ serving of protein.

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. But all types of fat are high in energy and should be eaten sparingly.

Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA. Some evidence suggests that taking in EPA and DHA omega-3 fatty acids may lower the risk for heart disease. Also, these two omega-3s may be important during pregnancy for fetal development.

Essential nutrients that are harder to obtain in a vegetarian diet, if not carefully planned – include protein, some minerals (especially iron, calcium and zinc), vitamin B12 and vitamin D.

Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fat. “Good” unsaturated fats — Monounsaturated and polyunsaturated fats — lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.

Foods rich in these types of fat include avocado, nuts, seeds, tahini, extra virgin olive oil and vegetable oils.

Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices. Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.

Deficiencies in minerals such as iodine, calcium, and zinc may also occur. Iodine deficiency is very common among vegans, often leading to acquired hypothyroidism [58]. Vegan sources of iodine include iodized salt and sea vegetables containing various amounts of the mineral [45].

The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements, such as our very own VEG 1. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.

How long does it take for a vegan diet to clean arteries? ›

In a landmark study, he put a group of patients on a low-fat vegetarian diet and prescribed moderate exercise. Within a year, the plaques that had been growing in their hearts for decades actually started to dissolve. Patients' chest pains disappeared, and their cholesterol levels dropped.

Fortunately, vegetarian diets are often high in vitamin C because of all the fruits and vegetables. There are two more critical nutrients we need to mention for vegetarians. That is zinc and Omega 3 fatty acids. Omega 3s help protect us from heart disease and a whole host of other conditions.

Fats are essential in maintaining a healthy, balanced diet and you can get all the healthy fats you need from nuts, seeds, and even fruit. Here are the healthiest sources of plant-based fat to look out for... And next, check out our plant-based menu filled with dishes that are balanced with healthy fats.

Coconut oil can produce a similar effect to butter. At room temperature, coconut oil is actually solid. You can easily use it to make shortbread doughs, pie crusts, and some types of cookies. Simply use the same amount of coconut oil as you would butter.

Avoid coconut oil, palm oil, cocoa butter and shea oil

These are all high in saturated fat and are being used more and more in vegan foods so it's important to check the labels. Types of foods to watch out for include: shea butter. coconut oil.

Omega-3 fat tips to take away

Make sure that your daily diet includes a really rich source of vegan omega-3 fats, such as chia seeds, ground linseed, shelled hemp seeds or walnuts. Limit servings of pumpkin or sunflower seeds to around 30 g (¼ cup). Use vegetable (rapeseed) oil as your main cooking oil.