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In order to safeguard animals in particular and the environment in general, the world and its inhabitants are more likely to adopt a vegan lifestyle. Vegans are motivated by their love of animals, concern for the environment, and understanding of health issues.

Due to its environmental friendliness, the vegan diet is helping individuals battle obesity. People often forget to eat the necessary amount of fat that is needed to maintain their body’s health and mental clarity while on a diet and in pursuit of their long-desired fitness objectives. You can learn more about the vital function that vegan sources of fat play for vegans by reading this article. The ideas around fat consumption and fitness will continue to develop, but in reality, a balanced diet is one that maintains a balance of fats, proteins, and carbohydrates.

Let’s admit it, inclusion of fats enhance the taste of our mouth-watering dishes. When the enticing aroma of cheesy spaghetti surrounds us, we find it difficult to say no. It becomes challenging to continue the diet program when a chocolaty, creamy cake tempts our taste receptors. But fortunately, there are lots of nutritious methods to continue eating healthy fats. Thanks to the vegan way of life. Let’s explore the vegan sources of fat that contribute to the wonderful flavour of our meals through this article. But let’s first distinguish between good and bad fats.

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Good, Bad and Ugly Fats:

In simple terms, there are 3 main types of fats which we ingest through our diet namely unsaturated, saturated and Trans fats. They are classified as good, bad and ugly due to the effects they produce on human body. That’s why we need to be highly cautious when it comes to making food choices.

Unsaturated fats help lowering bad cholesterol level, they ensure good heart health and improve gut. Due to these priceless health benefits, these unsaturated fats are called good fats.

Saturated fats are blamed for raising cholesterol levels and increasing the risk of cardiovascular diseases and also subject human body to gain extra weight which is un-healthy. This type of dietary fat imparts more calories to human body superseding its requirement. That’s why these unsaturated fats are also called bad fats because of their un-healthy implications on human body.

Trans fats are considered damaging to health because they are responsible to increase levels of bad cholesterol and reduce good cholesterol levels. Consumption of Trans fats increases the chances of developing type-2 diabetes and heart strokes. Apart from the adverse effects, their use is found common in everyday life because of the ease they provide. These are less expensive and imparts better taste and texture to food. It is observed that many restaurants make use of Trans fats containing oils to deep fry their food items because such oils can be used multiple times before getting spoilt.

Although the FDA has recently limited the use of Trans fats as a result of numerous studies. Now it lies up to us to make sane food choices that ensures healthy vegan lifestyle. This article is all about assisting you to choose from healthy vegan sources of fat that ensures a sustainable vegan lifestyle.

9 best vegan sources of fat for plant-based diet

A daily intake of 70 grams of fats is recommended by the British Dietetic Association for Adults as indicated by Vibrant Vegan article. This article is supposed to assist you with incorporating wholesome fats in your diet by listing 9 vegan sources of fat:

Plant Oils:

Vegetable oil, olive oil, canola or sunflower oils are those natural sources of oils free from trans-fats which are highly unhealthy for body. These plant oils have zero effect on body cholesterol levels as other trans-fat containing oils have. Whereas these plant oils make our food equally tasty so it is a matter of just making a mindful choice.

Soya beans:

Soya beans should be inclusive in our everyday diet plans because these are rich source of Omega-6 fatty acids. Soya beans work like magic to tackle cardiovascular diseases which are so widespread nowadays.


Mayonnaise is a healthy replacement of butter and cheese which successfully gives us that creamy flavour we die for. Mayonnaise is a good source of unsaturated fat thus a healthy choice for vegan diet.


Avocadoes are so nutritious that they fulfil about 21 grams of fat requirement for a human body and also twice the potassium content that a banana can provide. These avocadoes are so versatile that can be consumed by either blending it in smoothies or spreading it over a toast. These can be fried and served as a side-line with pasta. Hence an avocado can make your food delicious along with numerous health benefits.


Tofu is simply a cottage cheese made from soya milk. It is a renowned healthy source of fat that helps regulate blood-sugar levels.

Chia seeds:

Chia seeds grant 8.5 grams of fats to human body in the form of omega-3 fatty acids. These essential fats are not produced by human body hence to be consumed through our diet. Chia seeds are healthy replacement of fatty fish for the people on vegan diet.


Coconut provides saturated fats when consumed. But since coconuts contain medium-chain triglycerides (MCTs), human liver easily breaks down the saturated fats to convert them into energy. MCTs help control calorie consumption because it has the power to curb hunger.

Dark Chocolate:

Your eyes must be shining with happiness, seeing chocolate in the list. Dark chocolate provides 11g of fat along with numerous antioxidants, iron and magnesium. Hence it is a healthy choice to satisfy your taste buds.


Nuts in general, are the best sources of fats for the people following Vegan diet. Nuts like almonds, walnuts, cashews provide sufficient levels of Omega 3 and Omega 6 fatty acids which are essential for human body.

Hence smart inclusion of healthy fats in our diets help us to maintain required amount of energy. Fats are entrusted to regulate body temperature and help in promoting skin and hair health. So try including vegan sources of fats in moderate quantities in your meals to stay benefitted.