When WFPB has already eliminated all the artery-choking, heart-stopping saturated fats and cholesterol that predominates in animal-derived foods, what about clear oils? A picture is worth a thousand words, a video with animation is worth a million words.
Oils you can see through are refined and can cause damage to the endothelial cells, which protect our entire circulatory system from plaque.
Essential fatty acids are needed by our bodies, and exist in many whole plant foods, in ways that benefit the utilization of fat-soluble vitamins and many other bodily processes. A brief rundown on WFPB oils:
Flax seeds are rock stars, because they have a great level of healthy Omega 3 fatty acids and an ideal ratio of Omega 3 to Omega 6 fatty acids.
Chia seeds also contain a great Omega 3 and Omega 6 source and one ounce has 18% of calcium RDA.
Almonds are lower in calories than nuts like walnuts, cashews, peanuts and hazelnuts, but higher in protein. The fat soluble vitamin A is also high in almonds.
Tahini is made from sesame seed and is high in calcium, iron and oleic acid.
Avocados, olives, walnuts, and edamame are also good whole food sources of essential fatty acids.
Pistachios, as well as being an excellent source of whole oil, contain lutein and zeaxanthin which are key for eye health.
Tofu, 3 oz. has 5-6 grams of fat.
Sunflower seeds, a great salad topping, have 15 grams of unsaturated fat in just a ¼ cup portion.