We don’t require the complete elimination of oil, though participants with heart disease and those with a high degree of insulin resistance can benefit from a low or no oil diet.
Oil can be a flavorful addition to plant-based dishes, but is very energy dense -- one tablespoon has 120 calories and 14 grams of fat -- so it’s best to use oil in small quantities. Think of it as a sprinkle of flavor rather than something to rely on heavily when cooking.
The healthiest oils are high in monounsaturated and polyunsaturated fats. Choose high quality oils (such as cold-pressed extra virgin olive oil or virgin cold-pressed canola oil), limit oils with saturated fat (such as coconut oil) and choose oil based on the appropriate heat tolerance for your cooking method.
To reduce the energy density of a dish, try using vegetable broth in place of oil for cooking and lemon juice or vinegar in place of oil for dressings.