Why is there no olive oil in a plant-based diet?

December 22, 2025 •

4 min read

According to plant-based doctors like Caldwell Esselstyn and T. Colin Campbell, olive oil is not considered a whole food and is therefore excluded from stricter forms of a plant-based diet. This decision, which confuses many, stems from a focus on nutrient density rather than on oil's typical 'healthy' reputation.

Quick Summary

Stricter plant-based diets avoid olive oil because it is a highly processed, calorie-dense food stripped of its original fiber and nutrients. This dietary approach prioritizes consuming fats from whole-food sources like nuts, seeds, and avocados instead.

Key Points

Processed, not Whole: Olive oil is a processed, extracted fat, stripped of the fiber and most nutrients found in the whole olive fruit.
Calorie Dense: As a concentrated source of fat, olive oil is calorie-dense and can contribute to excess calorie consumption.
Endothelial Function: Some plant-based doctors argue that all oils, including olive oil, can impair endothelial function, which is critical for heart health.
Whole Food Alternatives: Healthier and more nutrient-dense fat sources are preferred, such as whole nuts, seeds, and avocados.
Cooking without Oil: Techniques like water sautéing are used as alternatives for cooking without added oil.
Weight Management: Eliminating oil can aid in weight loss due to reduced calorie density while maintaining satiety with whole foods.
Environmental Impact: Some followers avoid olive oil due to concerns over the water usage and environmental impact of large-scale production.

The Whole Food Philosophy: Why Processing is a Problem

At the core of many stringent plant-based diets is the 'whole food' principle, which emphasizes consuming foods in their natural, unprocessed state. The idea is that eating foods as close to their original form as possible preserves their full nutritional value, including fiber, vitamins, and minerals. Olive oil, despite being made from a plant, violates this principle. It is an extracted fat that has been separated from the olive, which removes virtually all of its fiber and much of its nutritional content, leaving behind pure, concentrated fat.

Critics argue that this high level of processing concentrates calories without delivering the full spectrum of nutrients found in whole olives. This is different from, say, making almond butter, where the entire nut is used, retaining its fiber and other micronutrients. The focus for whole-food plant-based (WFPB) followers is on nutrient density, and olive oil falls short in this regard compared to whole sources of fat.

The Impact of Olive Oil on Heart Health

Another key reason for avoiding olive oil, particularly for those on a therapeutic diet for heart disease, relates to its effect on the endothelium—the delicate inner lining of the arteries. Research by figures like Dr. Caldwell Esselstyn has shown that the consumption of any oil, including olive oil, can impair endothelial function. This impairment causes arteries to stiffen and become less able to dilate, which is a major factor in the progression of heart disease. While olive oil is often lauded as 'heart-healthy' when compared to animal fats like butter, WFPB experts argue that minimizing all added oils is the superior approach for optimal cardiovascular health.


Feature	Olive Oil	Whole Food Fat Sources
Processing Level	Highly Processed (Extracted Fat)	Minimally Processed (Natural Form)
Nutrient Density	Low (Concentrated Calories)	High (Fiber, Vitamins, Minerals)
Fat Content	100% Concentrated Fat	Balanced with Fiber, Protein, etc.
Cardiovascular Impact	Can impair endothelial function	Contains compounds that support heart health
Best for WFPB?	Not Recommended	Preferred Choice

The Calorie-Density Conundrum and Weight Management

Olive oil is extremely calorie-dense, packing around 120 calories into just one tablespoon. For individuals trying to manage their weight, adding oil to food can dramatically increase caloric intake without contributing to feelings of fullness. In contrast, whole fat sources like nuts, seeds, and avocados contain fiber and other nutrients that promote satiety. This is why many people who eliminate oil from their plant-based diet find weight loss or management to be simpler. Instead of relying on concentrated fat, the diet encourages eating the whole food, which contains fat alongside other valuable nutrients.

Sustainable Sourcing and Ethical Concerns

For some adherents, avoiding olive oil extends beyond health and touches on sustainability and ethical concerns. Large-scale, industrial olive oil production can have a significant environmental impact. This includes high water usage in areas already prone to drought, potential damage to ecosystems from pesticide use, and the carbon footprint associated with transport. While this is a more complex and debated issue than the health aspects, it adds another dimension to why some individuals following a mindful, plant-based lifestyle choose to opt out of using olive oil entirely.

Alternatives to Olive Oil for Cooking and Flavor

Giving up olive oil doesn't mean sacrificing flavor or cooking techniques. There are many whole food alternatives that can deliver healthy fats and rich textures. For sautéing, a non-stick pan and a small amount of water or vegetable broth can replace oil. For dressings, thick, creamy options can be created from blended nuts or seeds. For richness, whole foods like avocados and nuts are excellent choices.

Here are some examples:

For Sautéing: Use water, vegetable broth, or a splash of wine instead of oil.
For Baking: Substitute oil with mashed bananas, applesauce, or puréed dates for moisture.
For Dressings: Create creamy dressings using blended cashews, tahini, or avocado.
For Flavor: Add rich flavor with toasted sesame oil (used sparingly), vinegar, and spices.

Conclusion: A Choice Based on Principle

The decision to exclude olive oil from a plant-based diet is not about it being non-vegan, but rather about adhering to a stricter, whole-food philosophy. While olive oil is a better alternative to animal fats, it is still a processed food stripped of fiber and nutrients, unlike whole olives, nuts, and seeds. For those seeking therapeutic benefits, particularly for cardiovascular health, or aiming to maximize nutrient density, moving away from all extracted oils, including olive oil, aligns with the principles of a whole-food, plant-based lifestyle. Ultimately, it’s a personal choice based on individual health goals and principles of eating whole, unprocessed foods. More information on this topic and oil-free recipes can be found at the Forks Over Knives website, a leading resource for the whole-food, plant-based community. [https://www.forksoverknives.com/wellness/why-olive-oil-is-not-healthy-for-your-heart/]

Frequently Asked Questions

Yes, olive oil is vegan. It is derived from the fruit of the olive tree and contains no animal products. The exclusion of olive oil from a strict plant-based diet is a health and processing issue, not an ethical one related to veganism.

While all strict whole-food, plant-based (WFPB) diets are vegan, not all vegan diets are WFPB. A vegan can eat olive oil without violating their ethics. A WFPB follower, however, omits olive oil because it is processed and stripped of nutrients, conflicting with the whole food philosophy.

No, to a strict whole-food plant-based proponent, the type of olive oil does not matter. While Extra Virgin Olive Oil (EVOO) is less refined than other types, it is still a processed extract of fat and lacks the fiber and nutrients of the whole olive.

Instead of olive oil, healthy fats are sourced from whole plant foods. Excellent sources include avocados, nuts (like walnuts and almonds), and seeds (such as flaxseeds, chia seeds, and hemp seeds).

Olive oil is a better choice than animal fats and other highly processed vegetable oils, and it does contain antioxidants. However, WFPB experts argue that the overall health benefits, particularly for heart disease reversal, are maximized by eliminating all added oils and consuming fats from whole plant foods instead.

Yes, it is very possible. Many recipes can be adapted by using water, vegetable broth, or other liquids for sautéing. For dressings and sauces, puréed nuts or seeds can create a creamy base without oil.

WFPB experts suggest that the health benefits of the Mediterranean diet are more likely due to its high consumption of fruits, vegetables, legumes, and whole grains, not the olive oil itself. The benefits are amplified by focusing on whole foods rather than extracted oil.