Vegetarian Diet Info
Fat in Vegetarian Diet
Information on Dietary Fat, Saturated, Hydrogenated Fats & Trans-Fatty Acids for Vegetarians

Vegetarian Healthy Diet Program
More Vegetarian Nutrition Information
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Potassium, Iodine in Diet - Vegetarian Diet Carbs - Fiber in Diet Plan - Fat in Vegetarian Diet - Cholesterol - Essential Fatty Acids
Vitamin A for Vegetarians - Vitamin D for Vegetarians - Vegetarian Foods - Vegetarian Diet Nutrition

Fat in a Vegetarian Diet

Whether we are vegetarian, vegan or meat-eater, some dietary fat is essential for the manufacture of hormones and a wide variety of chemical functions in the body. However, even in vegetarian and vegan diets, fats should be consumed sparingly. In particular, a healthy vegetarian diet should contain only very small amounts of saturated fat.

Recommended Amount of Fat in a Vegetarian/Vegan Diet

The American Heart Association and most dietitians recommend that total daily fat intake should be less than 30 percent of total calories, with saturated fat intake less than 8-10 percent of total calories. Other experts recommend lower levels, especially for people with raised blood cholesterol or obesity problems.

Types of Fat in a Vegetarian Diet

There are three basic types of fat: saturated, poly-unsaturated and mono-unsaturated. Saturated fat is the bad guy, healthwise. Polyunsaturated and monunsaturated fats are the OK-guys, although ALL fats are calorie-dense and contain 9 calories per gram - compared to 4 calories per gram in protein and carbs.

Saturated Fat in a Vegetarian Diet

Saturated fat is usually (not always) from animal fats and is solid at room temperature. Examples include: butter, lard, dairy products, egg yolks and meat fat. Vegetable fats and oils are usually unsaturated - exceptions include coconut and palm oil which are highly saturated. However, vegetarians and vegans need to watch out for another type of saturated fat, called hydrogenated fat.

Hydrogenated Fat/Trans-fatty-acids in Vegetarian Diet

Hydrogenated fats (also known as Trans-Fatty-Acids) start out as unsaturated fat but BECOME CONVERTED to saturated fat during cooking or processing. These hydrogenated fats are commonly found in margarines and other processed foods (cookies etc.) including a wide range of vegetarian and vegan food products.

Problems of Saturated Fat in a Vegetarian Diet

Saturated fat raises the level of cholesterol in the blood. Cholesterol is present in animal foods but not plant foods. Although essential for metabolism, cholesterol is not needed in our diet as our bodies can produce all that is needed. Raised blood cholesterol is closely associated with increased risk of heart disease.

Mono-unsaturated Fat in a Vegetarian Diet

Strictly speaking, monounsaturated fats (eg. in avocados, nuts) and oils (eg. olive oil, canola oil, peanut oil) are not needed any more than saturated fats, as the body can manufacture all that is required. However, olive oil (esp. extra virgin olive oil) is an excellent cooking oil as it remains stable at relatively high temperatures and is less likely to become hydrogenated. In some tests, monounsaturated fat has been shown to reduce LDL cholesterol levels.

Polyunsaturated Fat in a Vegetarian Diet

Polyunsaturated fat includes two families of essential fatty acids. They are called essential fatty acids because they cannot be manufactured by the body and must therefore be included in a vegetarian diet. For details, see Essential Fatty Acids

Vegetarian Healthy Diet Program