The Daily Beet

23 Apr Why It’s So Worth It To Go Oil-Free

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Why It’s So Worth It To Go Oil-Free

Stop eating animal? Okay. Cut out dairy? Sure. Eat more fruits and veggies? You got it. Stop eating oil? Seriously?

This is what went through my mind every time I tried to stop eating oil. I would get myself on board with the idea, knowing how it would benefit my health, and then a few days or at most, a few weeks in, I would give up. I told myself that I have already cut so many other foods out of my diet that I cannot possibly give up oil, too. Plus, oil is in EVERYTHING. How will I cook and bake? How will I enjoy my food? What on Earth will I eat?

I have gone back and forth with this concept for almost a year. The first time I gave up oil, I did so under the assumption that taking this source of fat out of my diet would help to clear up my acne. And it did. I also shed a few extra pounds effortlessly. However, living at school and cooking for myself made it easy to live without oil. When I came home for the summer, I did not want to cook myself a separate meal from the rest of my family every single night. So, little by little, I allowed oil to creep back in to my diet, eventually taking over almost every meal for the rest of the summer.

Almost immediately, I was back on my skin medication and I had gained back the weight I had lost, and then some. But it was right around this time that my mom and I were lucky enough to attend the Farms 2 Forks immersion at the Esselstyn Farm! Within the first few hours, I listened to Rip Esselstyn, Dr. Campbell and Dr. Esselstyn all speak about the benefits of a low fat, plant-based diet. They sold me. I was ready to switch my olive oil to balsamic vinegars and be done with it.

However, it was not long before I let vegan recipes, coconut oil and vegan meat and butter alternatives get the best of me. I love to bake and I love to cook and I convinced myself that my meals wouldn’t be as satisfying and my baked goods would not be as delicious without processed fats. I was sorely mistaken. In no time, I was back to feeling lousy, and knew that I had to make a conscious effort to remove oil from my diet. In the New Year, I became more mindful of oil in my foods, trying hard not to purchase any foods containing oil, and to leave it out of everything I cooked and everything I baked. It wasn’t so bad.

I am happy to say that I am now 100% oil-free. I feel lighter, more alert and definitely more nourished. I have not refilled the prescription for my skin medication in weeks and I have lost weight effortlessly. My parents are also oil-free, they are also losing weight and my father, who has suffered with sleep apnea for his entire adult life, is now sleeping soundlessly. For me, giving up oil went hand in hand with straying from processed foods. It is so much easier to stock up on fruits, veggies, greens, legumes, beans and whole grains then having to read label after label of your favorite foods, crossing your fingers that they, too, are oil-free.

I no longer feel listless and tired, and I no longer have a “mind-fog” as I go through my day. I attribute all of these feats to purging my diet of oil and oil-filled foods. I am still cooking every meal of the day and baking all of the time. It is definitely not as hard as it seems! It is so easy to cook with a little bit of water instead of oil, and add bananas, apple sauce or flax meal to baked goods instead of the coconut oils, vegan margarines or butter alternatives. This is the best thing I have done for my health, my body and my mental clarity since I have gone plant-based. Here are some photos of my adventures in plant-based, oil-free cooking & baking!

Tofu Veggie Quiche                                                  Three Bean Chili topped with oil-free hummus  

Screen Shot 2014-04-23 at 8.23.34 AM Screen Shot 2014-04-23 at 8.23.40 AM Screen Shot 2014-04-23 at 8.23.46 AM Screen Shot 2014-04-23 at 8.23.52 AM

Apple Cake Muffins                                                                    Oatmeal Raisin Cookies

But what is it about oil that makes it so controversial? The Mediterranean Diet swears by the health benefits of oils in moderation, and bakers love coconut oil for the health benefits, texture and taste. Plus, who doesn’t cook with olive oil? Almost every recipe advises you to add it to the pan to sauté foods, or add it directly to the foods for a beautiful texture and delicious flavor. But oil is fat, and adding fat to your food, cooking with it and eating it in pre-packaged foods can be very detrimental to your health and wellbeing.

Dr. McDougall states that, “the fat you eat is the fat you wear.” And after eliminating animal foods, oil and concentrated forms of oil, as well as the few high-fat plant-based foods, are all that are left in the diet. Oil is highly processed, pure fat and low in nutrients but exceptionally high in calories. Dr. Esselstyn, a great proponent of this oil-free, plant-based lifestyle, writes, “NO OIL! Not even olive oil, which goes against a lot of other advice out there about so-called good fats. The reality is that oils are extremely low in terms of nutritive value. They contain no fiber, no minerals and are 100% fat calories. Above all, they contain saturated fat, which immediately injures the endothelial lining of the arteries when eaten. It doesn’t matter whether it’s olive oil, corn oil, or any other kind of oil.” More insight on this matter is detailed in Dr. Esselstyn’s book, Prevent and Reverse Heart Disease.

If the benefits of a low-fat, nutrient-dense, plant-based lifestyle can truly prevent and reverse heart disease, why isn’t everyone trading their oils for applesauce and vinegar and embracing this lifestyle? Because oils have been marketed as “healthy fats” for years, and all of this marketing has lead to a job well done by the brands and companies that sell tons and tons of cooking oils each year.

In regard to coconut oil, Jeff Novick, MS, RD, states that, “in spite of having no nutritional value, it is regarded by many as a health food.” One hundred calories of coconut oil has 11.6 grams of fat and 10 grams of saturated fat, over 90% of the total fat in this oil. Those are the only nutrients in coconut oil. Sugar has more nutrients. Coconut oil supplies no carbohydrates, essential fats, vitamins, minerals or proteins. So, it is contributing nothing to the diet except fat, and quite a lot of it. Overall, coconut oil does have some antimicrobial properties, but besides that, it can only offer you fat.

This diet and lifestyle is not fat-free. There is fat in plants, vegetables, fruits, starches, beans and whole grains that we consume, and that is enough.  There are also high-fat plant foods, such as nuts, seeds, and avocados. You do not need to add too much of these foods to your daily routine, because even though they are plant-based, they are still high in fat. If you are looking to lose weight or if you have heart disease, Engine 2 Diet and Forks Over Knives recommend that you greatly reduce the presence of these foods in your diet.

Fish oil is another highly debated topic. By consuming fish oil or fish oil supplements, you increase the levels of eicosapentaenoic acid, or EPA, an omega-3 fatty acid popularized for its health benefits. However, Dr. McDougall writes that consumption of fish oil can have adverse effects on health, leading to increased levels of “bad” cholesterol (LDL) in patients with already high cholesterol, leading to worsening diabetes in some. People who take fish oil supplements are also at an increased risk for bleeding. Dr. Esselstyn writes that fish oil is not essential and that it would be hard to become deficient in these omega-3 fatty acids if you are consuming flax seed meal and leafy greens a few times daily. Research suggests that people on plant-based diets suddenly become efficient in manufacturing omega-3s in the body.

In his article about caloric density, Jeff Novick states that by lowering the caloric density of your diet, you will automatically consume foods higher in nutrient density. For example, fruits and vegetables have 60-420 calories per pound and beans and lentils have 310-780 calories per pound. On the other hand, sugars, including agave and maple syrup, have 1,200-1,800 calories per pound, nuts and seeds have 2,400-3,200 calories per pound and, finally, oil has a whopping 4,000 calories per pound. It is so much easier, and so much more satisfying, to nourish the body on a diet based on beans, greens, fruits and grains, as opposed to sugars and fats.

Screen Shot 2014-04-23 at 8.24.00 AM

In the end, get rid of the oil. It tastes good, but it will not nourish or support your body, and it will only leave you craving more fat. Experiment with oil-free cooking and baking! Be positive and know that you will still enjoy your food and baked goods, while being 100% confident that you are doing the right thing for your health and your body. Here are some great resources to get started (or continue) with oil-free cooking and baking:

Cooking Without Oil: Cathy Fisher: http://engine2diet.com/the-daily-beet/guest-post-cooking-without-oil-by-cathy-fisher/

Substitutes & Techniques for Oil-Free Baking/Cooking: http://fatfreevegan.com/substitutes-and-techniques-for-fat-free-cooking/

Enjoy!

Resources:

 

http://www.drmcdougall.com/health/education/health-science/featured-articles/articles/vegetable-fat-as-medicine/

 

http://www.forksoverknives.com/the-calorie-density-approach-to-nutrition-and-lifelong-weight-management/

 

http://engine2diet.com/the-daily-beet/no-oil/

 

http://jeffnovick.com/RD/Articles/Entries/2008/4/10_Marketing_Junk_Food__Dont_Go_Cuckoo_Over_Coconut_Oil.html

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E2 Intern Grace
Grace Farren

Grace Farren is a junior at New York University studying Nutrition & Dietetics. After going plant-based at eighteen years old, Grace became passionate about health, wellness and overall plant-based living. Grace also loves to exercise and is a certified yoga instructor. Upon graduation, she hopes to become a Registered Dietitian and continue to spread the word about plant-based eating and living!

  • scanendtile

    what about oils when they are in their raw cold pressed state, isn’t added oil just a problem when its heated?

    • Engine 2 Team

      Nope, oil is oil, it’s all 100% extracted fat and 4000 calories per pound.

  • kc

    What a great article and full of useful information. I love the picture of the 400 calorie comparison. Thanks for the oil free inpsiration Grace!

    • Grace Farren

      Thank you, KC!

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  • LC

    Lucero, a Calif. company that can be found on-line, has a really good selection of traditonal & flavored balsamic vinegars that are wonderful. Between vegetable broth & these vinegars, this way of eating is a breeze! ( Yes, they are 1st an olive oil producing company). But if you have never tried these you are in for a real treat! the mustards aren’t bad either.

  • Leah

    Thanks Grace! Great article! I love that you put so many thoughts and details about going oil-free into one post.

    I have found the same thing with myself: I feel so much lighter, energetic, and have many few headaches and much clearer pores when I stay far away from oil. It is definitely something you get used to after only a few weeks. It is tempting to make some baked goods with oils, but I try to seek out new recipes that use some other moistener (such as almond meal) instead. So far I’ve had good luck with some of Dreena Burton’s cookie recipes. :)

    Also I love using vegetable broth instead of oil in cooking up onions, vegetables, etc., it is sooooo flavorful!

    • Grace Farren

      That’s awesome, Leah! Using vegetable broth is definitely a great alternative!

  • Kelly

    Many say that coconut oil is great for the skin and I have seen amazing results from applying it topically but I know that anything we apply to our skin is absorbed into our bodies so my question is is it as harmful as ingesting it?

    • Lisa CottrellBentley

      I’ve been wondering this same thing. I recently asked (in person) both McDougall’s wife and Novick this same question. They said topically was fine. I’m a little paranoid right now about oils though… :) I’d love more definitive and scientific studies on this. Please post if you get an answer. I’ve been asking this all over the place…

  • http://www.nurturedbyplants.com/ Cat @ Nurtured by Plants

    I’ve given up all oil apart from my omega 3 supplement. I experimented without it but my period pain is just too bad, even if I consume flax seeds as well as my whole food plant-based diet

  • Sandy

    I would love to have the four recipes that you showed in your article. I have been trying to go oil free. My story shows similar to yours. Any substitution for peanut butter?

  • http://thriftyveggiemama.com/ Jamie

    This is the one I have the most difficulty with. How do you go out to eat?! We don’t go out very often but sometimes it is nice to enjoy a nice dinner out.

  • John

    Yeah not getting rid of oil from my diet. I have no skin problems and I like a little oil when sautéing. This is a terrible article. Thanks for posting it.