Fat on a Plant Based Diet

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January 10, 2018
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Fat on a Plant Based Diet

Plant based fats
This is the final in a 3 post series on macro-nutrients. Articles on protein and carbohydrates can be found by following the respective links.


Fat is a compound formed from fatty acids. They consist of greasy, solid materials found in animal tissues and in some plants. The term Fat is often used interchangeably with another term, Lipids (you may encounter this on other sites or by following any of the sources linked in this post). Fat is in fact a subgroup of lipids, but there is no need to get caught in technicalities. One should just be made aware of this.

There are many avenues to discuss the topic of fat: obesity, abdominal fat, weight gain & loss, saturated fat etc. to name but a few. For the sake of continuity and clarity, this post will explore 3 areas of dietary fat that cause most confusion: Animal vs Plant Fat, Low Fat diets, and Omega 3 fatty acids:
Whenever you see the words fat-free or low-fat, think chemical shit-storm

Rory Freedman


Key Take-Away

A whole foods plant-based diet is by default a high carbohydrate, low protein, low-fat diet, in the region of 80% carbohydrates, 10% protein, 10% fat. This macro-nutrient ratio is repeatedly advocated by leading plant-based doctors, and leading health organisations such as The USDA and the World Health Organisation. The 10% fat consumed should be exclusively plant fats, as a growing body of evidence is consistently and directly linking animal fat to diabetes, cancer, and heart disease. It also appears to be heavily implicated in the causation and progression of a host of other conditions such as MS, Alzheimer's, Crohn's, erectile dysfunction, and kidney failure to name but a few. Plant fat, by contrast, does not cause the same adverse effects even when consumed in high quantities. As always, eating should be approached with a healthy, positive mindset. One should not focus keeping fat levels at 10% or less, but rather focus on eating a wide variety of whole foods, and the ideal rations of macronutrients, micronutrients, phytonutrients, water and fibre will be consumed by default. Some supplementation is necessary, and the reasons for this will be explored in the next post.