How Much Fat Should Vegans Consume?

Almonds, pecans, walnuts, and peanuts in jars

Excerpted from the book Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet* by Jack Norris, RD, and Virginia Messina, MPH, RD, by arrangement with Da Capo Lifelong, a member of the Perseus Books Group. Copyright ©2011. Despite the popularity of vegan diets that eliminate all high-fat foods, there hasn’t been much research comparing very low-fat vegan diets to those that include some higher-fat plant foods. And there is reason to think that very low-fat vegan diets are not ideal. Eating diets that are too low in fat could be the reason that some people abandon vegan diets and return to eating meat.

Many think of meat as “protein,” forgetting that these foods are also typically high in fat. People who don’t feel well on vegan diets sometimes add meat back to their diet because they’re convinced that they aren’t getting adequate protein—when, in fact, they might have felt better by simply adding more fat to their menu.

Contrary to popular opinion, diets that include fat from plant foods are not linked to heart disease. And the idea that high-fat diets are linked to cancer risk is weak. Most importantly, plant foods that are naturally high in fat are beneficial to health. There is a large body of research showing that nuts protect against heart disease. They are also rich in vitamins, minerals, and phytochemicals. We recommend that all vegans include a serving or two of nuts in their meals every day.

Higher fat foods can also make it easier for vegan children to meet calorie needs. And while it’s somewhat of a paradox, including some of these foods in weight-reduction diets can improve success.

These foods make vegan diets more interesting and easier to plan, which means that they make it more realistic for people to transition to a vegan diet and stick with it for the long-term. From both a practical and a health point of view, it doesn’t make sense to ban high-fat foods from vegan diets. Even oils can play a role in healthy vegan diets.

Virginia Messina, MPH, RD is a dietitian and public health nutritionist specializing in vegan nutrition. She is the author of many books and co-author of Vegan for Life, a comprehensive guide to vegan nutrition. She writes about a variety of issues related to health and animal rights on her blog The Vegan RD.

  • For more tips on plant-based nutrition,
    make sure to browse VegKitchen’s Nutrition page.

*This post contains affiliate links. If the product is purchased by linking through this review, VegKitchen receives a modest commission, which helps maintain our site and helps it to continue growing!

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One comment on “How Much Fat Should Vegans Consume?

  1. Jerry Johnston

    We’re all built differently, and therefore, some of us vegans are finding out that the reason we’re not feeling so well, as it was for me, is that I wasn’t eating enough fat. Now you’d think that would be on 20 different web sites, but the info just isn’t there. I think it depends on your metabolism. I have too much energy, and too much now because I’ve had 3 gone back back surgeries and just can’t be as active as I used to and therefore was burning my fat reservoirs in just doing too much thinking. So now, I’ve found that nut butter is saving me and allowing me to gain some weight. Any one want to add to this.

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