Healthy Vegan Fats

August 06, 2021

Vegan and vegetarian diets tend to be lower in saturated fat than diets containing meat. If you are concerned about deficiency or experiencing symptoms speak to your GP.

Vegan Sources Of Omega 3 And Unsaturated Fats Concept Of Healthy Food Top View Stock Photo Alamy

Instead of getting fats from cheese or milk products get your fat from peanut almond or cashew butter which are also good sources of protein.

Healthy vegan fats. Lentils and beans nuts and whole grains eg. A healthy diet includes the following. However both saturated and hydrogenated fats are found in some vegetarian foods.

These foods should only account for about 30 percent of the fats in a vegans diet. Unprocessed maize millet oats wheat and brown rice. Vegan diets are often criticised as being lacking in key nutrients.

At least 400 g ie. There are so many more sources of healthy vegan fat other than oils. Unlike the not-so-good-for-you saturated fat and downright-bad trans fats unsaturated healthy fats are liquid at room temperature not solid according to Harvard Health Publishing.

What might surprise you is that other components of your plant-based diet such as whole grains starches legumes fruits and vegetables also contribute substantial amounts of essential fatty acids. Eat at least 5 portions of a variety of fruit and vegetables every day base meals on potatoes bread rice pasta or other starchy carbohydrates choose wholegrain where possible have some dairy alternatives such as soya drinks and yoghurts choose lower-fat and lower-sugar options. Chia seeds flax seeds peanuts walnuts macadamia nuts and brazil nuts etc.

27 rows Sunflower sesame hemp chia and other types of seeds rank high on this list. Healthy fats include monounsaturated MUFA and polyunsaturated fats PUFA and are largely found in nuts seeds and fatty fish like salmon and sardines. However it is feasible to obtain all the nutrients you need from a varied vegan diet.

Your best bet is going to be nuts and seeds. Fruit vegetables legumes eg. Mono- and poly- unsaturated fats should each provide around one third of our fat intake.

These may include vitamin B12 and omega-3 fatty acids because vegan foods are naturally low in these nutrients. Vegans should avoid junk foods with excessive saturated fats and refined sugars. Eating no dairy or eggs means that your vegan diet is cholesterol free and contains little saturated or trans fats explains the Vegetarian Resource Group.

Five portions of fruit and vegetables per day 2 excluding potatoes sweet. For a healthy vegan diet. Also its important that vegans dont over-consume foods that are ostensibly healthy but contain high levels of saturated fats such as coconut oil palm oil and cocoa butter.

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