Here is a list of healthy vegan fats to help you have a healthier vegan diet. These are all amazing high fat vegan foods to nourish your body on a plant-based diet.
On a vegan diet it can be easy to find yourself lacking in fat with meat and dairy products being removed. As those are the most common sources of fat in our modern-day diet.
But there are many other options of healthier fats that you can eat and enjoy while being on a vegan or vegetarian diet. Many that are much healthier for you then animal-based fats.
So, keep reading to find out which foods are the most rich in fat that you should incorporate into your vegan or vegetarian diet!
Healthy Vegan Fats
Since vegan diets are so rich in fruits and vegetables. It can be easy to forget about the importance of also consuming fats.
We are also told so frequently how bad fats are for us that we might have a tendency to limit them instinctually. As we connect them to heart issues and excessive weight gain.
Though too much fat is clearly not healthy it is also unhealthy to not eat enough fats in your day to day diet! Because even fats play an important role in maintaining your health.
They should be limited but not removed entirely from your diet.
Nuts are high in unsaturated fats which are incredibly good for your body and your diet.
They are also incredibly easy to include in your diet. As they can easily be thrown into salads, granola, desserts, or in stir fry’s.
These are also so high in unsaturated fats that just a handful a day could be all of the extra fat that your diet needs! Plus, they are a great source of nutritional fuel to keep you feeling energized throughout the day.
We all know and love this special food. And it is not only rich in monosaturated fats but is incredibly tasty with an amazing texture that is just begging to be spread on toast!
This food is 19% fat which makes it an excellent option when adding more healthy fats into your diet.
Avocados are amazing when spread on toast, added to smoothies or puddings, or simply eaten as a side to your main meal. They make the perfect addition to any meal or make an amazing midday snack to keep you going on a busy day.
They are an excellent source of healthy fats that can be easily added into your diet.
Olive oil has long been upheld as one of the best healthy oils out there as it is full of various types of good fatty acids.
It is also a relatively light tasting oil which makes it easier to add to your diet in several different ways. Not to mention, that it is one of the easiest oils to find since it is sold in just about every grocery store. Unlike some other healthy oil options.
You can obviously use it in cooking or drizzle it over a salad. You could even mix it with some fresh herbs and spices to dip French bread into. There are so many ways to incorporate this healthy vegan fat into your diet! Look for extra virgin olive oil for the best quality!
Chia seeds are often referred to as a superfood for their many rich quantities of protein and fiber.
But they are also one of the best high fat vegan foods to include in your diet. As they are rich in omega-3 fatty acids which is otherwise quite hard to get in a vegan diet.
Chia seeds are almost flavorless which makes them an easy addition to most foods. You can sprinkle them over soup for a crunch, add them to oatmeal or granola, or sprinkle them in with any other dish that you might be cooking.
These little seeds are incredibly healthy and easy to consume on a daily basis.
I love to buy large amounts like these organic chia seeds so that you can have them around for a long time. Not to mention you are getting a large amount for a steal!
They can also be used as a vegan egg substitute making it even easier to consume these high fat seeds regularly.
Related: Vegan Leavening Agents in Baking
Coconuts are a much-loved high fat vegan food as they are rich in healthy fats to help you get your daily fat intake.
You can either eat the meat, drink the milk, or use the oil as the entire coconut contains healthy vegan fats!
This makes it incredibly easy to adapt to your diet. As coconut can be used in so many different ways from coconut milk curries to coconut oil granola to eating coconut flesh as a healthy snack.
It also helps as many vegan recipes call for coconut milk in place of regular milk and coconut oil as a butter substitute! Making it easy to incorporate the healthy fats in coconut into your daily meals without much effort.
I would highly recommend this organic coconut milk as it is rich and fatty without the hassle of using the canned version! It is still nice and rich and fatty without being too much. Plus, it doesn’t separate like the canned version does.
I would also recommend this organic coconut oil, especially since you will most likely be using coconut oil frequently in different recipes. You would be amazed how easy it is to quickly run out of coconut oil when you are a vegan!
Related: Best Dairy-Free Milk Alternatives
Peanut butter is a very common healthy form of fat that many people use in order to get in their healthy fats.
It is generally vegan which makes it a good form of healthy vegan fats to include in your diet. Plus it is very easy to add into your diet without having to change up your present meals.
It is a very easy food to incorporate into your diet. Such as in smoothies, oatmeal, sandwiches, stir fry’s, or as a dip for apples and celery!
Tahini is one of the popular high fat vegan foods as it is a tasty ingredient that can be added to all kinds of things.
It is made from ground sesame seeds and can be added to baked goods, smoothies, savory dishes, or oatmeal. It has just the right flavor that can be paired with savory or sweet foods.
It is high in fat and creates an easy option for you to get in your healthy fats daily. This pure tahini is a great option for recipes or dipping things into.
Flax seeds are another easy to eat high fat vegan food that is full of good for your fats and all kinds of nutrients.
These little seeds can be easily added to all kinds of dishes. Such as oatmeal, smoothies, granola, energy bars, and savory dishes. You can even make flax seed crackers to munch on throughout the day.
Like chia seeds they are also a common vegan egg substitute which is another easy way of consuming them regularly. As they can be used as binders in your normal meals without altering the taste.
I like to buy large bags of whole flax seeds since they always come in handy and are easy to use up!
Related: Best Sources of Vegan Protein
Cacao nibs is another superfood that has many health benefits one of which is its high percentage of unsaturated fat.
Traditionally cacao nibs are a vital ingredient in chocolate making. So they have a distinct cocoa flavor though they aren’t sweet and are very bitter. Perfect for adding to a sweet treat in order to give it some nutritional value.
They are amazing when added into smoothies or stirred into oatmeal. They provide a healthy way of satisfying that chocolate craving while getting in the necessary fats into your diet!
If you are planning to use them often, I would highly recommend you buy these organic cocoa nibs from the Anthony’s brand! That brand always delivers excellent quality.
Why You Need Healthy Vegan Fats in Your Diet
We are so often told about the dangers of fat that it becomes second nature to try to restrict it as much as possible. But what people often forget is that good fat plays very important roles in how your body works.
Fat only became an issue when so much processed and unhealthy foods became more common. Making people suddenly become afraid of eating fat since they only were told about the bad fats.
These are just a few things that fat helps your body do:
- Helps your blood clot properly
- Regulates hormone levels
- Stabilizes blood pressure
- Helps to absorb fat soluble vitamins
- Regulates bowel movements
- Eliminates cell waste
These are just a few things that healthy fats help your body to do, which is why it is so important to eat enough of them. No matter what diet you follow if you follow one at all. Getting in enough fats is important and is something to try to be more aware of.
Like anything, too much fat can be a bad thing. But you also need to make sure that you aren’t missing out on valuable fats in your diet.
The Healthiest Forms of Fat
There are of course bad fats that do often lead to weight gain and other health issues. Most often those fats come from animal products such as meat and dairy products.
As well as heavily processed foods and take out that are full of very unhealthy fats.
Saturated and trans fats are what you should try to avoid the most. While polyunsaturated and monounsaturated fats are what you need to include in your diet.
These two forms of good fats are most often found purely in plant-based sources like the ones mentioned above.
While the saturated and trans fats are found in meats, dairy products, and processed foods and take out. All promoting obesity and bad health in general the over consumed on a regular basis.
How Much Fat Do You Need?
Like many nutrients that our body needs the amount of fat that we require can often fluctuate throughout our life as our body changes.
Generally, about 70g of fat should be in a woman’s diet while men generally need 95g. only a small percentage of that amount should come from saturated fats. Otherwise the amount becomes unhealthy.
Instead of focusing on eliminating fat content from your diet. It is best to try to remove unhealthy fat sources to replace them with healthy options.
As healthy fats are much less likely to promote weight gain or other health conditions correlated with saturated fats.
Easy Ways to Consume More Healthy Vegan Fats
All of the high fat vegan foods mentioned above are easy to include in your diet without having to disrupt your normal meal plan.
Healthy foods should be easy to incorporate into your normal meals otherwise you probably won’t continue to eat them. They are easy to add into your current diet without much fuss or hassle. Making it that much easier for you to consume enough good fats daily through your meals.
Some of the best ways to get in these kinds of healthy fats is in:
- Smoothies and smoothie bowls
- Homemade granola and granola bars
- Crunchy toppings for savory dishes
- Homemade trail mix
- Oatmeal and chia seed pudding
- In sandwiches or on toast
The more you consume these high fat vegan foods the easier it will be to find ways to eat them. So, don’t limit yourself. Get creative with your meal combining!
Many of these fatty foods can be easily added into your ordinary meals and snacks without any hassle. Making it incredibly easy to quickly add in some healthy fats to each meal.
I hope that this list of healthy vegan fats has helped you to better understand what good foods to include in your diet. In order for you to get the necessary amounts of healthy fats into your vegan diet.
It can be easy to miss out on some vital nutrients in your diet whether you are vegan or not. We could all take the necessary steps towards improving our eating habits no matter how you eat!
No matter what diet you may follow it is important to be sure that you are getting enough healthy fats in. Like any other nutrient in food, fat is just as important and plays an important role in how your body functions.
Let me know in the comments how you are able to get your daily amount of healthy fats into your diet.
Do you eat any of the foods mentioned in this list or do you rely on other sources for your healthy fats?