December 29, 2018

Note: this post has been updated in February 2022.

What are Fats

Fats provide the highest amount of energy other than protein and carbohydrates and will act as an alternative source of energy in absence of carbohydrates. See dietary facts explained. Fat plays a vital role in brain development, blood clotting, controlling inflammation, cushion vital organs, provides insulation, serves as a precursor in the formation of bile salts and steroid hormones. Also, fats help in the absorption of fat-soluble vitamins (Vitamins – A, D, E, K).  There are two groups of fats:

Saturated Fats

Saturated Fats are solid at room temperature and come from animal sources such as dairy products and eggs.  Saturated fats raise LDL levels (bad cholesterol) and if you are on a plant-based diet you should eliminate all saturated fats period. Consuming saturated fats increases the risk of heart diseases, certain types of cancer and causes weight gain leading to obesity. Examples of saturated fats: butter, cheese, high-fat meat, milk products etc. Plant-based diets recommend that you use should avoid dairy and dairy milk.                                 

Unsaturated Fats

Unsaturated Fats are liquid at room temperature. In plant-based diets, unsaturated fatty acids predominate. Unsaturated fat helps to lower bad cholesterol if it is used in place of saturated fats. Examples of unsaturated fats include foods that contain fats, such as seeds, nuts, seeds, avocados, olives, and oils from grains and seeds. If you are following the whole food Plant-based diet, you much be incredibly careful of oils.  See the articles no more oils and olive oil myths. 

Time to Act

Science confirms that a diet rich in whole, plant-based foods can help you live to the fullest. In fact, a growing number of physicians advocate a completely plant-based diet for many of their patients who suffer from diabetes, heart disease, and cancer. Two great sources:

 Plant-Based Nutrition, 2E (Idiot’s Guides) and

Nutrition Facts: The Truth About Food and

The Forks Over Knives Plan

The Forks over Knives plan shows you how to put this lifesaving, delicious diet into practice in your own life. This easy-to-follow, meal-by-meal makeover is the approach Doctors Alona Pulde and Matthew Lederman (featured in the documentary) use every day in their nutritional health practice—a simple plan that focuses on hearty comfort foods and does not involve portion control or worrying about obtaining single nutrients like protein and calcium.

Start Your Journey to Health

Join the Physicians Committee’s 21-Day Vegan Kickstart to receive meal plans, recipes, and advice from nutrition experts. This service is free and will help you take control of your health with a vegan diet The 21-Day Vegan Kickstart is supported by decades of research showing that a plant-based diet can help you reach a healthy weight and lower your risk for heart disease, type 2 diabetes, and other chronic diseases. Our low-fat plant-based recipes, developed by chefs, dietitians, and experts in vegan cuisine, provide nutritious meals that are both healthy and delicious. Within 21 days you will start to see results and won’t look back! via – 21-Day Vegan Kickstart

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