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How Many Fats a Vegan Needs to Consume


Human health doesn’t know a worse enemy than fats which are considered as the worst part of most store-bought and homemade meals. But a healthy balance of healthy fats is very important for human health. Since they’re present in almost every product that we consume, we need to know which of them are good and which are bad for us.

There’s no use from excluding fats from your ration because our body can’t function properly without them. Fats are the most important nutrient for our brain, ligaments, and joints. Fats provide many vitally-important functions of your organisms: temperature regulation, energy production, protection of internal organs from injuries, and damaging and transportation of important vitamins such as A and D vitamins to our brains.

Nerves and brains mostly consist of fats and fatty acids. Since we consume fats regularly, a healthy person needs to understand which fats are healthy and which are not. All fats fall into several groups such as saturated and unsaturated fats, trans-fats and poly- or mono-fats. Also, all fats as well as other products can be divided into two groups – animal-based and plant-based fats. Of course, plant-based fats are much healthier than fats of animal origin.

Nutritional Value of Fats

low fat vegan diet

Nutritional value of fats should be precisely studied to get sure that fats which you consume benefit your organism without harming it. For example, animal-based fats are abundant with cholesterol and carcinogens. Fried animal fats and trans-fats could be the cause of serious health issues such as cardiovascular diseases, heart attacks and strokes.

A vegan diet due to its composition contains much fewer fats than a diet that includes big amounts of animal-based products which are characterized by the presence of various harmful and unhealthy fats. Plant-based products contain healthy fats for vegans such as polyunsaturated and monounsaturated fats which can be found in products like avocados, coconuts, seeds, nuts and others.

Since fats are strictly divided into several groups, our diet should include only healthy and plant-based fats to fully experience all health benefits of such an amazing nutrient.


high fat vegan

Have you ever wondered why junk-food, processed products and other highly-appetizing products have such a strong and appetizing taste? And why are these products so nourishing?

That’s because they’re abundant with trans-fats – an artificial compound which includes all unhealthy features of fats that ever existed. We all have seen people who have eaten too much fast-food and sweets and now suffer from numerous diseases such as obesity, diabetes and cardiovascular diseases. That’s because trans-fats which are the main part of these products cause tremendous caloric imbalance and disrupt many internal processes in our bodies.

Confectionery, low-quality bakery, processed, store-bought products and all foods which can be called «junk-food» include vast amounts of trans-fats. Producers use them to make their products more appetizing and appealing to the customer.

Saturated Fats

Saturated fats are the biggest group of fats and they can be found in almost every product. Though a vegan diet doesn’t include various sources of saturated fats, unlike the omnivorous diet, they still can be found in widespread and accustomed products such as sunflower and coconut oil. These are not the healthiest fatty products but still, a reasonable amount of them will only benefit your organism and the body.

Unrefined, raw, unmodified and cold-pressed vegetable oils should be your priority in shopping.

Monounsaturated Fats

healthy vegan fats

We all have heard about the health benefits of avocados, chia seeds, olives, nuts and linen seeds. And there’s a reason for it. Avocado-related hysteria and the increased popularity of nuts and nut oils are conditioned by the presence of monounsaturated fats in these products.

Monounsaturated fats not only nourish and benefit our body and cardiovascular system, they also rehabilitate our organism by reducing levels of bad cholesterol, nourishing our brains, keeping the right glucose levels and regulating blood pressure.

In general, monounsaturated fats help us to feel well and be healthy on numerous levels. Although, these-s no good in excess consumption, people’s obsession with avocado has a good and deep lowdown. Avocado is the best and the most delicious source of monounsaturated fats. This incredible fruit is one of the richest nutritional compositions ever and could serve as a garnish, snack or a separate meal.

Polyunsaturated Fats

vegan healthy fats

An animal-based diet is considered unhealthy considering the means of production of animal-based foods. Harmful antibiotics and hormones are frequently used by the producers to produce more in a lot less time. Healthy benefits and nutritional value is out of the question.

A plant-based diet is another matter. Plant-based proteins and fats are easy-to-digest and serve as a good and healthy source of fats and micro-elements for vegans. An omnivorous diet that includes vast amounts of animal-products sorely lacks polyunsaturated fats, which abound in a vegan ration.

Fatty acids such as Omega-3 and Omega-6 could be found in plant-based products like leafy greens, cabbages, linseed oil, seeds, nuts and chia seeds. These products are unaccustomed to mostly anyone who maintains a traditional omnivorous diet. But they’re common for vegans and vegetarians.

These incredibly important fatty acids are responsible for good eyesight, skin and hair health and brain function and can be gained by maintaining a well-balanced and healthy vegan diet.

Should Fats Be Considered as the Enemy of a Shapely Figure?

healthy fats for vegans

Different nutrients have different caloric rates and fats have the first place. Nine calories are present in one gram of fats. That doesn’t mean that you should avoid fats because they’re the most caloric nutrient. Healthy fats will be easily digested by your organism providing you with all mentioned above health benefits.

Fats are essential for every human and shouldn’t be perceived as something harmful or unhealthy. The truth is that almost all products which you can find in supermarkets or local stores are abundant with trans-fats, processed and saturated fats which are bad for you and your organism.

Vegan sources of fats include nuts, seeds, whole grains and particular fruits such as avocado. Fatty vegan food should become an integral part of your ration. Healthy fats for vegans are presented by numerous healthy and appetizing products that you cannot resist.

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