Is olive oil ok on a WFPB diet? The Complete Guide to the Oil Debate

November 24, 2025 •

4 min read

A 2024 clinical trial found that participants on a WFPB diet who eliminated olive oil saw greater weight loss and improved cholesterol levels compared to a group that added it. This study highlights the core controversy: is olive oil ok on a WFPB diet? This guide explores the nuanced debate surrounding added oils.

Quick Summary

The WFPB diet generally discourages olive oil, considering it a processed, calorically dense food stripped of fiber. Instead, it prioritizes whole-food fat sources like nuts, seeds, and avocados for better nutrient density and health outcomes.

Key Points

Processed vs. Whole: Olive oil is considered a processed food, stripped of its fiber and many nutrients, which goes against the WFPB philosophy.
Calorie Density: As a concentrated liquid fat, olive oil is calorically dense and lacks the satiety of whole foods, potentially hindering weight management.
WFPB Experts' Stance: Leading WFPB advocates like those at Forks Over Knives advise avoiding all added oils, including olive oil, for optimal health, especially for heart disease.
Whole-Food Alternatives: WFPB-compliant fats come from whole foods like nuts, seeds, avocados, and whole olives, which provide a complete nutrient package.
Oil-Free Cooking: Numerous effective methods exist for cooking without oil, such as using water or vegetable broth for sautéing and relying on non-stick surfaces for baking.
Clinical Evidence: Recent studies have shown greater weight loss and cholesterol improvements on a WFPB diet when added oil is eliminated.

The Core Principle: Whole vs. Processed

At its heart, a Whole Food Plant-Based (WFPB) diet is defined by a commitment to consuming foods as close to their natural state as possible. It is this very principle that makes the inclusion of olive oil so contentious. While derived from a plant, olive oil is not a whole food; it is a processed product. The process of extracting oil from olives strips the fruit of its fiber, protein, and many other beneficial nutrients, leaving behind a highly concentrated and calorie-dense fat source. For WFPB purists, this processing makes olive oil non-compliant, regardless of its perceived health halo.

The Nutritional Breakdown of Oil

When comparing the nutritional profile of whole olives to olive oil, the difference is stark. Olive oil is essentially pure liquid fat, whereas whole olives offer a nutritional package that includes fiber, vitamins, and minerals alongside their fat content. This means that while both contain fat, the way your body processes them is entirely different. The fiber and nutrients in whole olives slow digestion and contribute to feelings of fullness, helping the body regulate calorie intake. In contrast, the concentrated calories in olive oil are easily consumed in excess, potentially contributing to weight gain and displacing more nutrient-dense whole foods.

The "Oil Debate": Different Perspectives

The controversy surrounding olive oil within the WFPB community is not new. Pioneering WFPB experts like Dr. Caldwell Esselstyn and the organization Forks Over Knives have long advised against all added oils for patients with heart disease. Their argument is that even healthy fats can impair endothelial function, which is the health of the lining of your blood vessels, and are therefore detrimental to optimal cardiovascular health. They contend that while olive oil is better than animal fats, the best practice is to avoid added oils altogether to achieve maximum health benefits.

However, other health organizations, like the American Heart Association, promote the use of oils like olive oil as part of a healthy diet, particularly as a replacement for saturated and trans fats. This creates confusion, as both sides can present scientific evidence supporting their claims. The key distinction lies in the foundational philosophy of the diet. The WFPB movement, particularly its most prominent proponents, often focuses on therapeutic diets designed for individuals with chronic diseases, pushing for the most restrictive and health-optimizing approach possible. This is a more stringent standard than the typical dietary recommendations aimed at the general population.

Olive Oil vs. Other Fats: A Comparison


Feature	Olive Oil	Whole Olives	Avocado	Nuts and Seeds
Processing Level	Processed; extracted fat	Whole food	Whole food	Whole food; ground into butter is minimally processed
Fiber Content	None	High	High	High
Nutrient Density	High calories, minimal nutrients	Excellent; vitamins, minerals, antioxidants	Excellent; vitamins, minerals	Excellent; vitamins, minerals, omega-3s
Satiety Factor	Low; easy to overconsume	High; fiber aids fullness	High; fiber and fat promote fullness	High; fiber, protein, and fat promote fullness

WFPB-Friendly Alternatives to Olive Oil

Fortunately, a WFPB diet offers a wide array of delicious and healthful alternatives for incorporating healthy fats and cooking without oil. The goal is to get fat from its whole-food source, ensuring you get the entire nutritional package and not just the concentrated calories.

For cooking: Instead of sautéing with oil, use small amounts of water, vegetable broth, or even balsamic vinegar. A non-stick pan or adding a splash of liquid whenever food starts to stick is an effective method. When roasting vegetables, use parchment paper or a silicone baking mat instead of oil to prevent sticking and still achieve a caramelized texture.
For dressings and sauces: Whole olives, avocados, nuts, or nut and seed butters (like tahini) can be pureed to create rich, creamy textures and depth of flavor. Mashed avocado is a popular creamy base, and a blend of nuts and water can create a satisfying, full-bodied sauce.
For baking: Pureed fruits like applesauce, mashed banana, or prunes can effectively replace oil in most baking recipes. Silken tofu or nut butters can also work depending on the desired texture.
Whole-food fat sources: Focus on incorporating nuts, seeds (flax, chia, hemp), avocados, and whole olives into your daily meals. These provide the necessary healthy fats along with fiber, protein, and other micronutrients that are crucial for overall health.

The Takeaway: Finding Your Balance

Ultimately, whether olive oil is "ok" on a WFPB diet depends on your personal health goals and your interpretation of the diet's core philosophy. For those following a strict, therapeutic WFPB approach to reverse or prevent serious disease, avoiding all added oils is the recommendation backed by key experts. This is based on the premise that whole-food sources of fat offer a superior nutritional profile and aid in better weight management and vascular health. For others who adopt a WFPB diet for general wellness, an occasional small amount of extra virgin olive oil might be an acceptable trade-off, especially if it replaces less healthy fats. Regardless of your approach, the principle remains: prioritize fat from whole-food sources to maximize the health benefits of your plant-based diet. For more information on the WFPB diet, visit Forks Over Knives

Conclusion

While olive oil is celebrated in many culinary traditions and even considered healthy in mainstream dietary guidelines, it does not align with the strict principles of a Whole Food Plant-Based (WFPB) diet. The defining characteristic of a WFPB diet is its focus on unprocessed, nutrient-dense foods. By definition, olive oil is a processed product, stripped of the very fiber and nutrients that make whole olives so beneficial. Leading WFPB experts and recent clinical trials suggest that eliminating added oils entirely can lead to better health outcomes, including weight loss and improved metabolic markers. Embracing whole-food alternatives and oil-free cooking methods not only keeps you compliant with a strict WFPB lifestyle but also ensures you're getting the most nutritional value from your food.

Frequently Asked Questions

Olive oil is not a whole food because it is a processed product. The oil is extracted from the whole olive, removing the fiber, vitamins, and minerals found in the original fruit.

While extra virgin olive oil contains more polyphenols than refined oils, it is still a concentrated fat lacking fiber. WFPB principles suggest that greater benefits are derived from eating the whole food, such as olives, rather than the extracted oil.

Excellent whole-food sources of healthy fats for a WFPB diet include nuts (walnuts, almonds), seeds (chia, flax, hemp), avocados, and whole olives.

A strictly followed WFPB diet excludes all added oils. However, some may choose to use a minimal amount, particularly when dining out. For those aiming for optimal health benefits, especially weight loss or heart health, complete avoidance is often recommended.

Sautéing without oil is easy using small amounts of water, vegetable broth, or balsamic vinegar. Add a small splash of liquid whenever ingredients start to stick, stirring frequently.

Effective WFPB substitutes for olive oil in baking include fruit purées like applesauce, mashed bananas, or prunes, as well as silken tofu or nut butters.

No, the diets are not the same. While both diets emphasize plant foods, WFPB proponents argue that the health benefits of the Mediterranean diet are primarily from its high intake of whole plant foods, not the added olive oil. The WFPB approach is more restrictive regarding processed items like oil.

The body needs fat to absorb fat-soluble vitamins (A, D, E, K). On a WFPB diet, these fats are supplied by whole food sources like nuts, seeds, and avocados, which provide all the fat needed for this process.