Understanding if and how you can eat oil on a plant-based diet

October 27, 2025 •

4 min read

An estimated 1.5 billion people worldwide follow a plant-based diet, yet one of the most debated topics within the community is the use of oil. So, can you eat oil on a plant-based diet? The answer depends on your approach to nutrition and your personal health goals.

Quick Summary

Yes, plant-based oils like olive and canola are technically vegan, but dietary approaches differ on their health benefits. Some prioritize whole food fat sources like nuts and seeds over nutrient-stripped oils. Moderation and choosing less refined types are widely recommended for health.

Key Points

Source of Oil: All vegetable oils are plant-based, but their healthfulness varies depending on processing and fat composition.
Whole Food Fats are Best: For maximum nutrition, it is best to obtain fats from whole foods like nuts, seeds, and avocados, which also provide fiber and other nutrients.
WFPB vs. Vegan: Whole-Food Plant-Based (WFPB) followers often avoid or minimize oil, while standard vegan diets generally accept it in moderation.
Moderation is Crucial: All oils are extremely calorie-dense and should be used sparingly to avoid excess calorie consumption.
Choose Minimally Processed Oils: Less refined oils, particularly extra virgin olive oil, retain more antioxidants and beneficial compounds compared to highly refined seed oils.
Utilize Oil Alternatives: For cooking without oil, substitutes like vegetable broth, water, fruit purees, or nut butters can be used effectively.

Navigating the 'Oil or No Oil' Debate in Plant-Based Diets

On a surface level, oil is a plant-based food. It's derived from sources like olives, avocados, and seeds, making it suitable for a vegan diet. However, the role of oil in plant-based eating is a point of significant discussion, influenced by different nutritional philosophies and health priorities.

The Whole-Food Plant-Based (WFPB) Perspective

One of the most prominent arguments against the heavy use of oil comes from the whole-food plant-based movement. Proponents, such as Dr. Caldwell B. Esselstyn Jr. and Dr. T. Colin Campbell, advocate for consuming foods in their least-processed, most natural state. Their reasoning for limiting or eliminating added oils includes:

Calorie Density: Oils are the most calorie-dense food on the planet, with nearly 100% of their calories coming from fat. While a tablespoon might not seem like much, it adds a significant number of calories without adding bulk or fiber to promote satiety.
Nutrient Stripping: The process of extracting oil strips it of most of the fiber, vitamins, and minerals that were present in the original whole food source. For instance, eating whole olives or seeds provides fiber and a fuller spectrum of nutrients, unlike their extracted oil counterparts.
Impact on Endothelial Function: Some studies, like those reviewed by Dr. Esselstyn, suggest that even healthy oils like olive oil can transiently impair the function of the endothelium, the inner lining of your blood vessels. This is particularly a concern for individuals with heart disease.

The Standard Vegan and Moderate Approach

For many who follow a standard vegan diet, oil is a common cooking ingredient and a source of essential fatty acids. The key here is moderation and prioritizing the right types of fats. This approach acknowledges that not everyone has severe heart disease and that oil can play a role in making healthy foods more palatable and flavorful, which can help people stick to a plant-based diet. Health organizations like the American Heart Association recommend replacing saturated fats with unsaturated oils like canola, olive, and soybean oil for better cardiovascular health.

Common Plant-Based Oils and Their Profiles


Feature	Extra Virgin Olive Oil (EVOO)	Refined Canola Oil	Avocado Oil	Coconut Oil
Processing	Cold-pressed from olives; minimal refining.	Expeller-pressed or solvent-extracted; bleached, degummed, and deodorized.	Cold-pressed or refined.	Usually highly processed or cold-pressed.
Main Fat	High in monounsaturated fats (MUFA).	High in MUFA and polyunsaturated fats (PUFA).	High in MUFA, similar to olive oil.	High in saturated fat.
Key Nutrients	Rich in antioxidants and polyphenols.	Contains some omega-3s (ALA), but fewer phytonutrients.	Similar nutrient profile to olive oil.	Mostly saturated fat; lower in other nutrients.
Best Uses	Drizzling, salad dressing, lower-heat sautéing.	High-heat cooking, baking, neutral flavor.	High-heat cooking, frying.	In moderation, adds flavor to some dishes. Less healthy due to high saturated fat.
Flavor	Distinctive, fruity, and robust.	Neutral and mild.	Neutral.	Distinctive, tropical flavor.

Essential Fats from Whole Foods

Regardless of where you stand on the oil debate, most plant-based nutritionists agree that the healthiest way to get fat is from whole food sources. These foods provide not only healthy unsaturated fats but also fiber, vitamins, and minerals that are lost during oil extraction.

Excellent whole food fat sources include:

Nuts and seeds: Walnuts, chia seeds, and flaxseeds are rich in essential omega-3 fatty acids, which are important for brain and heart health. Other nuts like almonds and pecans provide additional healthy fats.
Avocados: A fantastic source of monounsaturated fats and vitamins.
Tahini: Made from ground sesame seeds, it's a minimally processed way to get healthy fats, often used in sauces and dressings.

Tips for Cooking with and Without Oil

For those who choose to use oil sparingly, here are some practical tips and oil-free alternatives:

Techniques for Cooking with Less Oil

Opt for sprays: Use a non-aerosol oil spray bottle to apply a minimal amount of oil for coating pans.
Use the right oil for the heat: Match the oil's smoke point to your cooking method. For high-heat sautéing or frying, avocado or refined canola oil might be a better choice than extra virgin olive oil.
Measure carefully: Instead of pouring freely, measure out the oil to keep track of your intake.

Effective Oil-Free Cooking Substitutions

For sautéing: Use a small amount of vegetable broth, water, or wine to sauté vegetables instead of oil. Add more liquid as needed to prevent sticking.
For salad dressings: Create oil-free dressings using a base of blended nuts, seeds, pureed avocado, or even fruit purées.
For baking: Replace oil 1:1 with applesauce, mashed banana, or prune purée. Be mindful that this will affect the texture, often resulting in a denser, moister bake. Nut butters or coconut milk can also be used for moisture and richness.
For richness: Add pureed avocado, soft or silken tofu, or nut butters to sauces and dips for creaminess without the added fat of oil.

Conclusion

Ultimately, the decision of whether and how much oil to consume on a plant-based diet rests on a variety of factors, including personal health status, dietary goals, and philosophical approach. All oil, even from plants, is a processed, calorie-dense product that lacks the fiber and many of the nutrients found in its whole-food source. For optimal health, prioritizing whole food sources of fat like nuts, seeds, and avocados is recommended. For those who choose to use oil, moderation is key, along with selecting less-processed options like extra virgin olive oil and being mindful of cooking applications. The debate proves that there is no one-size-fits-all answer, and making conscious, informed decisions is what truly matters. A balanced perspective allows for flexibility while keeping overall nutrition and wellness at the forefront. For more on dietary guidelines, the World Health Organization provides valuable resources on healthy eating patterns.

Frequently Asked Questions

Technically, no oil derived from plants is 'forbidden' in a vegan sense, as all oils from plant sources (like olive, avocado, and canola) are vegan. However, some nutritional philosophies, like the whole-food plant-based approach, recommend avoiding or minimizing all added oils due to their processed nature and calorie density.

The healthiest plant-based oils are generally those that are minimally processed, such as extra virgin olive oil (EVOO) and cold-pressed avocado oil. These retain more nutrients and antioxidants than their refined counterparts. They are rich in monounsaturated fats, which are beneficial for heart health.

Yes, it is entirely possible to cook without oil. You can use vegetable broth, water, or wine for sautéing. For baking, common substitutions for oil include applesauce, mashed banana, or nut butters.

People who follow a whole-food plant-based diet often avoid oil because it's a highly refined, calorie-dense product that lacks the fiber and nutrients found in its original whole food form. They prefer to get their fats from unprocessed sources like nuts, seeds, and avocados.

Extra virgin olive oil is generally considered a healthy choice due to its high monounsaturated fat content and abundance of antioxidants and polyphenols. However, it is still a calorie-dense food and should be used in moderation. Some strict whole-food advocates may still limit it due to processing.

While most plant-based oils are low in saturated fat, some are exceptions. Coconut oil and palm oil are notably high in saturated fat and are often restricted in heart-healthy plant-based diets, just like animal fats. The general recommendation is to keep saturated fat intake to a minimum.

You can get plenty of healthy fats by including nuts, seeds (flax, chia, hemp), and avocados in your diet. These whole food sources provide essential fatty acids along with other beneficial nutrients like fiber, protein, vitamins, and minerals.