If you’re new to plant-based eating and you’re dealing with diet-related conditions such as Type 2 Diabetes (T2D) or obesity, you might be wondering why cooking without oil is a significant part of a whole food, plant-based (WFPB) diet. Let’s look at some of the reasons why oil-free cooking can be beneficial for your health. I’ve included some tips and recipes (jump to the recipes) to help you get started today. You might also like to check out my recipe for oil-free tomato pasta.

The Benefits of Oil-Free Cooking on a Whole Food, Plant-Based Diet

Cooking without oil aligns perfectly with the WFPB approach which focuses on consuming unprocessed foods in their whole form. All kinds of oils are highly processed and lack the nutrients and fibre of the original foods they were made from. Therefore, moderate oil consumption in general can significantly and positively impact your health.

It’s important to note that not all oils are made equally. Each cooking oil comprises different types of fats, including monounsaturated, polyunsaturated, saturated, and trans fats, each affecting health differently. Additionally, the way oil is used in food preparation greatly changes its composition and health impacts. Some factors to consider include:

• Cooking and heating methods (deep frying, shallow frying, baking or drizzling cold oil)
• Smoke points (the temperature at which different oils become unsafe to cook with)
• Industrial processes (hydrogenation, extensive refining, and high temperatures)

Industrial use of oil versus home cooking

Industrial use of oils in food production often involves processes such as hydrogenation, extensive refining, and high temperatures, which can all lead to the formation of trans fats and other harmful compounds. Oils derived from palm, canola and sunflower are commonly used in industrial food production due to their low cost, availability and stability, despite some associated health and environmental concerns.

A great first step to take towards reducing the amount of oil you consume is to start cooking meals at home. This will help you reduce the amount of commercially fried and baked goods you consume. Preparing food from scratch means that you control exactly what ingredients you add and which cooking method you use. Adding minimally processed and unrefined oil such as cold-pressed extra virgin olive oil to your meals is already an improvement compared to consuming mass-produced deep-fried food using commercial oils.

What are the different types of fats in Oils?

• Monounsaturated Fats: healthy fats found in foods like olive oil and avocados, known for lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).
• Polyunsaturated Fats: found in foods like sunflower oil and fish, include essential omega-3 and omega-6 fatty acids that are crucial for brain function and cell growth.
• Saturated Fats: found in animal products and tropical oils like coconut oil, these fats can raise bad cholesterol levels and are linked to an increased risk of heart disease when consumed in excess.
• Trans Fats: Artificially created through hydrogenation, these fats are found in many processed foods and are associated with a significantly increased risk of heart disease due to their ability to raise bad cholesterol and lower good cholesterol.

What Are the Healthiest and Unhealthiest Oils to Cook With?

This table gives an overview of the different types of fats in cooking oils, their health impacts and suitability for cooking methods.

Fat Type	Common Oils	Health Impacts	Cooking Suitability
Monounsaturated	Olive, avocado, canola	Lowers LDL, raises HDL, heart-healthy	Good for shallow frying, baking, drizzling
Polyunsaturated	Sunflower, flaxseed, soybean	Essential fatty acids, brain and heart health	Suitable for low to moderate heat
Saturated	Coconut, palm	Raises LDL cholesterol, use in moderation	Stable at high temperatures
Trans fats	Partially hydrogenated vegetable oils	Increases heart disease risk, avoid	Not suitable, found in processed foods

Understanding these differences can help you make informed choices to maintain a healthier diet while still enjoying occasional fried meals.

Understanding the Differences Between Various Oils

All oils are essentially 100% fat. Some contain healthier monounsaturated fats (olive oil or avocado oil) whilst others are made up of saturated fats (coconut or palm oil). Saturated fat has various negative health impacts including promoting inflammation and raising LDL (bad) cholesterol. 

Our bodies indeed need a good helping of healthy fats but even the healthier oils should be consumed in moderation. It’s much better to choose whole food sources of fats such as avocados, nuts and seeds which also provide health-promoting fibre, vitamins and minerals.

The Health Risks of Saturated Fats in Oils

Consuming too much saturated fat can increase the risk of heart disease as well as lead to other health problems including weight gain and clogged arteries (a condition called atherosclerosis). Cooking without oil helps you avoid these harmful fats and reduces your risk of many health issues.

Saturated fats are found in all kinds of processed foods and animal products including:

• Baked goods – cookies, doughnuts, cakes
• Ready meals – frozen pizzas, chicken pot pie, macaroni and cheese
• Snacks – crisps, crackers and chocolate bars
• Fast food – burgers, fried chicken, french fries
• Dairy – cheese, ice cream, whole milk
• Processed meats – sausages, bacon, deli meats

The Dangers of Frying with Oil

How oil is used in food preparation plays a role and can cause health risks. So, why is frying so unhealthy? Well, heating oil creates harmful compounds such as trans fats and other toxic substances which can be avoided with other cooking methods. Don’t forget that fried foods also contain extra calories from the oil. Frying can also degrade the nutrient content of the food that is fried. Baking, steaming or grilling are all healthier than frying as more nutrients are retained.

How can I get a crispy texture without frying?

Fried foods tend to be irresistibly crispy. We all love that satisfying crunch and golden-brown finish of food cooked in hot oil. The good news? It’s entirely possible to achieve similar crispy textures without oil. Here are three ways to get a crispy texture without using oil:

• Bake or air fry to produce a similar crunch using hot air to cook and brown the food. 
• Coat vegetables or potatoes with a light layer of aquafaba (the liquid from canned chickpeas) or a sprinkle of cornflour to enhance the crunchiness.
• Place veggies on parchment paper or a silicone mat when baking to mimic the fried food taste experience whilst reducing the fat and calorie content. 

Weight Loss Benefits of Cooking Without Oil

If weight loss is one of your goals, oil-free cooking can be a game changer. Oils are calorie-dense, which means they contain many calories packed into small amounts. Adding just one tablespoon of oil can add around 120 calories to your meal.

We’ve already looked at the health risks of frying with oil, especially the dangers of heating oil and consuming industrially produced trans fats. It’s clear frying food in oil at high temperatures is not healthy in general, plus the high fat and calorie content is detrimental to maintaining a healthy weight. On the other hand, what about drizzling cold oil on food such as a salad dressing?

Unrefined, cold-pressed oils such as olive and avocado can actually form part of a healthy and balanced diet. These oils retain more of their natural nutrients and beneficial compounds compared to refined oils, plus they can help our bodies absorb more vitamins from the vegetables. They can also add extra flavour and enhance our enjoyment of eating.

It’s important to keep in mind that adding any oil will add additional calories to your meals. To match the same quantity of calories found in 1 tablespoon of olive oil, you would need to consume about 25-30 whole olives. Similarly, half an avocado adds up to the same calories as a tablespoon of avocado oil. Whilst two tablespoons of whole sesame seeds provide the same calories as 1 tablespoon of sesame oil. The whole form not only fills you up more than the oil, but also contains fibre, water, and other nutrients which are no longer present in the oil form.

The key takeaway is to be mindful of both the quantity and type of oil you use in your diet. Cooking without oil can help you manage calorie intake more effectively and achieve weight-loss goals faster. For weight loss, opting for oil-free dressings on salads or using whole foods instead of oil can help reduce calorie intake while providing more nutritional benefits. However, if you need motivation to eat more greens, adding a small amount of olive oil or avocado oil to your salads can enhance their flavour and make them more enjoyable, encouraging regular consumption of healthy salads.

How to Embrace Oil-Free Cooking for Better Health

It might be daunting at first to know where to start with oil-free cooking, but it’s an empowering step towards taking control of your health. There are many alternative ways to prepare your favourite meals at home without oil, many just take a small adjustment and a little getting used to.

I hope this post inspires you to experiment with oil-free cooking techniques. A whole world of new flavours and textures await you that are both satisfying and healthy. Give some of these recipes and methods a try and share the outcome with our community in the comments. 

---

Some Recipe Inspiration for oil-free cooking