Vegan Foods for Fat Gain: 8 healthy sources of fat for vegetarians (2024)

It is a general widespread belief that one needs to stay away from fat laden foods as they are not good for health. However, the fact that there are 2 types of fats—good fats and bad fats, often goes unnoticed. The reality is that our body needs good fats to aid hormone function, memory, and the absorption of specific nutrients. Moreover, including healthy fats in a meal also creates a sense of fullness, slows down the digestion of carbohydrates, and adds flavour to food.

The most healthy fats are monounsaturated and polyunsaturated fats, which include omega-3 and omega-6 fatty acids. People who consume non-vegetarian food easily get the required amount of healthy fats from their regular diet. However, in the case of vegetarians, one needs to consume various foods to meet the requirements. Here are 8 healthy sources of fat for vegetarians.

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One 201 gram avocado contains approximately 29 grams of fat and 322 calories. It is high in a monounsaturated fatty acid called oleic acid, which is believed to provide several health benefits. Also, avocados are high in fibre and contain a substance called lutein, which is a rich source of potassium.

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Chia seeds are one of the best plant-based sources of omega-3. Omega-3 can relieve symptoms of rheumatoid arthritis and reduce triglycerides in the blood. Chia seeds also provide antioxidants, fibre, protein, iron, and calcium.

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Nuts are rich in healthful fats, protein, fibre, vitamins, minerals, antioxidants, and phytosterols that help prevent cardiovascular disease and type 2 diabetes. It is best to eat a variety of unsalted nuts (almonds, walnuts, Brazil nuts) to reap the benefits, as each type of nut has a different nutrient profile.

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Black olives provide 6.67 g of fat per 100 g, mainly monounsaturated, along with 13.3 g of fibre. Also, a compound in olives called 'oleuropein' may help prevent diabetes. It helps the body secrete more insulin and purifies a molecule called amylin that contributes to diabetes development.

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Tofu is a complete plant protein and a good source of monounsaturated and polyunsaturated fats. A 100 gm. serving of tofu provides just over 4 gm. of fat. This amount of tofu also provides one-quarter of a person’s daily calcium intake, along with 11 gm. of protein.

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Full-fat natural yoghurt contains good probiotic bacteria to support gut function. Regularly eating yoghurt may reduce weight gain and obesity and improve heart health. It is advised to choose full-fat natural or Greek yoghurt and avoid those that have added sugar.

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Eating just 28 grams of dark chocolate can be enough to stave off sweet cravings, while providing a good amount of healthful fat, as well as other nutrients, such as potassium and calcium. Dark chocolate is also very rich in flavonoid antioxidants.

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The benefits of nuts and seeds in a spreadable form can be enjoyed by using nut butter. Each serving provides a healthful amount of monounsaturated and polyunsaturated fats. However, it can be high in calories, so do not eat more than 2 tablespoons per serving.

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