How restrictive are you in consuming plant based oils? - VeggieBoards
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#1 Old 05-22-2017, 01:08 PM
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How restrictive are you in consuming plant based oils?

Hi all.

Before I started practicing the vegan lifestyle, I wasn't aware that even within veganism, some vegans may not consume the exact group of foods that other vegans do.

Now that I have read more about vegans and the whole foods, plant based diet, one thing I will have to keep track of is the consumption of oils. For most of my life I was taught by the media that plant oils like olive oil were exceptionally healthy.

But in reading studies by doctors such as Esselstyn, oils in general, even plant oils, are not healthy for your body at all.

I'm starting to read the ingredients labels of some of the foods I have bought, and noticed how many of them have some sort of oil in it. Soybean oil, canola oil, olive oil, etc.

How do you, as a vegan, deal with this? Are you strict about consuming little to no oils?
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#2 Old 05-22-2017, 01:48 PM
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I have no problems consuming oil, but I try to use little, although I think "little" is subjective.
I will drizzle a pan to cook foods without them sticking or sautee onion. I would say 1/2 to 1 tablespoon daily. For some people, that would be a lot.

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#3 Old 05-22-2017, 02:59 PM
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vegan means you avoid foods and products that are made from using animals.
You don't need to eat healthy to be vegan. Most pop and fries are vegan, even those at fast food places
There are just as many sub sets to vegan diets as are in omni diets. No sugar. No oil, low fat. GLuten free. Low carb even.

I eat about the same now vegan as I did when I was omni. In both diets I had times of eating whole foods, and as veg I did great on diet Dr Furhman advocates in Eat to Live, with no added sugar, little oil and loads of whole plant foods. I did not maintain, and now eat junk foods as well as sugars

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#4 Old 05-22-2017, 03:18 PM
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I do have include that you do need to research nutrition in order to properly maintain a good vegan diet. It isn't any more strict, or complex, than eating animal products, it's that people are more used to animal diets and need to know the proteins, calciums, etc for the switch.
I do limit oils, as I did with meat eating, and use a cast iron skillet for most everything. Pretty naturally non stick
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#5 Old 05-22-2017, 06:36 PM
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I try to minimize my consumption of oils, because they are mostly empty calories (exceptions: flaxseed oil is a good source of omega-3 fats, and some oils are rich in vitamin E).

I do eat oily whole foods, like nuts and avocados. These foods contain protein, vitamins and minerals.

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Specific recommendations for a healthy diet include: eating more fruit, vegetables, legumes, nuts and grains; cutting down on salt, sugar and fats. It is also advisable to choose unsaturated fats, instead of saturated fats and towards the elimination of trans-fatty acids."
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http://www.who.int/topics/diet/en/
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#6 Old 05-22-2017, 11:43 PM
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In my cooking, I would say I use a controlled amount of oil. I always measure it out and never drizzle any extra on salad or pasta. But that's just because of the high calories rather than any other concern.

Most cooking begins with frying onions, or a mixture of onions and other vegetables. In a dish that serves eight, I would use two tablespoons of oil. In a dish that serves two to four, I would use one tablespoon. I find a lesser amount of oil just doesn't work for sauteing (unless you do that water saute thing, which I don't).

If I have bread with my meal, I will often butter it with 1 tsp spread - which is plant oil based.

I will pan fry bean burgers / veggie patties, maybe once a week. I use two tablespoons for four patties - to serve two.

At a guess therefore, I'd say I probably average about 1/2 a tablespoon of oil a day.
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Last edited by Spudulika; 05-23-2017 at 10:42 PM.
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#7 Old 05-23-2017, 06:59 PM
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I'm not really. I did the whole no oil thing and it was awful. Your body needs fat and you won't absorb certain vitamins without it. Women especially need about 20-30% of their diet to be from fats because of our hormones. I only buy canola, coconut, olive, and sesame oil (oh and earth balance) for my house but if I'm at my family's house or in a restaurant I eat whatever I want without worrying about oil.

I probably eat 1-2 tablespoons of actual oil/butter a day and then other fatty foods like nuts, seeds, mayo, soy, and processed stuff.
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Last edited by sawyer_lei; 05-23-2017 at 07:01 PM.
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#8 Old 05-26-2017, 08:23 PM
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I am like many of you in that I too use oils everyday.

It's not like I am putting oil in every thing I cook or eat, but mostly from some of the foods I buy from the groceries. And I like to use a little oil to fry up some things.

I suppose as with anything else in life there are always multiple ways of doing things. For now I won't stress too much over using oils.
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#9 Old 05-26-2017, 11:21 PM
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Oil helps some people stay away from animal fats, so I don't think it's wise to demonize oil....in fact some people have trouble with restrictions like high carb low fat diets. If you aren't suffering from heart disease I don't see why it would be a requirement to eat no oil at all, unless you're fasting for religious reasons (some religious traditions exclude olive oil and wine on certain days, like every Friday, or on Wednesday and Fridays during Advent or Lent)...or if you are trying to lose weight.

I think it's normal to use some oil once or twice a day for sautéed vegetables, salad dressing or pan frying, as long as every meal isn't deep fried (though junk food vegans don't care what you think of their french fries, you can be a junk food vegan...at least you'll still be avoiding cholesterol, lol).

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#10 Old 05-27-2017, 06:43 AM
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We use olive oil and canola oil but we fry hardly anything just things like onion and garlic in a little oil or to brown soy pieces or zucchini. Sometimes for we use it for roasting veggies and on rare occasions for deep frying falafel.

A bit of oil doesn't hurt. Just use good quality virgin cold pressed oils with no additives.
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Last edited by BlueMts; 05-27-2017 at 09:33 PM. Reason: change not to no
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#11 Old 05-27-2017, 11:36 AM
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I'm not really that strict with oils, However I've only just started on my vegan adventure less than a week ago but probably for the last year or so I've generally used a good quality olive oil but I'll always pour it into a spoon first then drizzle it on as I've found when I pour it direct from the bottle I always end up with more than I intend to use.
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#12 Old 05-27-2017, 10:41 PM
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Quote:
Originally Posted by Thalassa View Post
If you aren't suffering from heart disease I don't see why it would be a requirement to eat no oil at all, ... or if you are trying to lose weight.

I think it's normal to use some oil once or twice a day for sautéed vegetables, salad dressing or pan frying,
Agree, the only reason I control the volume of oil I add to food, is to control the amount of calories I'm adding to that food.

I am logging calories, because I need to lose some weight, and oil is a highly calorie dense food.

Otherwise, I don't think that cutting ALL oil out for otherwise healthy people, is necessary for wellbeing.

There may be some evidence on the benefits of removing all oil from diets specifically for 'reversing heart disease' or whatever (ie: people who may need to implement major lifestyle changes to heal a very sick body) but I've not really looked into it.
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#13 Old 05-28-2017, 05:28 AM
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I suspect oil isn't that bad but I haven't read a huge amount about it. Everything in moderation, though.
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