Tag: Plant based fats

The Mediterranean diet is famous for its heart-healthy approach, largely due to its focus on plant-based foods and healthy fats like olive oil. This often leads to the question: is sesame oil allowed on the Mediterranean diet, or is it too culturally distinct?

According to the World Health Organization, limiting total fat to less than 30% of energy intake is key to preventing unhealthy weight gain, a goal easily achievable for vegans. Contrary to the misconception that vegan diets are inherently low-fat, a wide variety of plant-based foods provide ample healthy fats, ensuring a balanced diet for those asking, 'How do vegans get enough fat?'

According to the USDA, global consumption of vegetable oils is substantial, with soybean and palm oils being among the most widely used. Edible vegetable fat is fundamentally a triglyceride derived from plant sources like seeds, nuts, and fruits.

Vegetable fats and oils are triglycerides extracted from various plant sources, but what is vegetable fat called when it's sold at the store? The term depends on its physical state at room temperature: liquid versions are 'vegetable oils,' while solid or semi-solid versions are often labeled as 'vegetable fat,' 'vegetable shortening,' or used in products like margarine.

According to health guidelines, many people consume too much saturated fat, which can raise blood cholesterol levels and increase the risk of heart disease. To manage intake, it is crucial to know precisely which of the following is a source of saturated fatty acids in your diet, and where they hide in everyday foods, both animal- and plant-based.

Unlike the fats found in animal products like butter or lard, vegetable fats are lipids derived exclusively from plant sources, such as seeds, nuts, and fruits. These plant-based lipids serve as a dense source of energy and essential fatty acids for both plants and the humans and animals who consume them. Found in a variety of forms, from liquid oils to solid shortenings, vegetable fat is a staple in modern food production and beyond.

Oats have a higher fat content than most other cereals, containing between 5% and 9% fat depending on the cultivar. A portion of this fat includes essential fatty acids, offering a closer look into the nutritional composition of this popular breakfast staple and helping to answer: does oatmeal have essential fatty acids?

According to Harvard's T.H. Chan School of Public Health, high-quality plant protein sources such as legumes, soy, and nuts can lead to lower levels of total and LDL cholesterol compared to diets with red meat. For vegans, finding foods with both protein and fat is key for energy, weight management, and health.

According to research published by Harvard, replacing saturated fats with unsaturated fats may reduce the risk of heart disease. This leads to a crucial question: what type of fat is considered healthy and comes from plants? The answer lies in the beneficial group of unsaturated fats, specifically monounsaturated and polyunsaturated fats.

According to a 2024 study in *Frontiers in Nutrition*, high-fat plant-based diets are being explored for their potential effects on metabolism. A high-fat vegan diet emphasizes plant-based fats while excluding all animal products, including meat, dairy, and eggs. This dietary approach reconfigures traditional vegan macronutrient ratios, focusing on healthy fats from nuts, seeds, and oils.