Is a vegan diet low fat?

In this brief guide, we will answer the query, “Is a vegan diet low fat?” and will discuss how a diet with low-fat content is beneficial for health?

Is a vegan diet low fat?

Yes, a vegan diet is low in fat. For a 2,000-calorie diet, the World Health Organization recommends that we take no more than 10% of our calories from saturated fat, or 22 grams per day. Eating more saturated fat raises the risk of obesity and type 2 diabetes as well as cancers, heart disease, and death. Regularly, 70% of Americans drink more than they should. Saturated fat intake is reduced immediately when you eliminate animal products from your diet. A diet centered on whole foods, plant-based foods, emphasizes heart-healthy unsaturated fats and “good” carbs, allowing for a larger consumption of fiber, antioxidants, vitamins, and minerals.

Veganism boosts metabolism, prevents disease, and lowers cholesterol

To kick-start your weight reduction, you might try a diet without extra fat or animal products. People who ate this manner lost an average of 5.9 kilos (13 pounds) during 16 weeks in a study published in JAMA Network Open in November 2020.

Overweight and obese people were randomized to either a low-fat vegan diet or a control group that did not modify their diets. Vegans were urged to eat a wide variety of fruits, vegetables, whole grains, and legumes, as well as avoid added fats and animal products in their diets via weekly culinary demonstrations and nutrition assistance.

Participants in both groups consumed fewer calories throughout the 16-week study, but those on a vegan diet cut down an average of 355 daily calories more than those on a control diet.

Because they ate less high-fat and high-calorie items and replaced them with plant-based meals, it’s possible that participants lost more weight than they would have otherwise, says lead study author Hana Kahleova of the Physicians Committee for Responsible Medicine in Washington D.C.

In addition to eliminating meals that are high in fat and cholesterol, Dr. Kahleova recommends substituting these items with plant foods that are strong in fiber and antioxidants. In terms of enhancing cardiovascular and metabolic health, both are critical.”

These so-called cardiometabolic risk variables include things like your blood sugar, cholesterol, and blood pressure levels. In the research, those who ate a vegan diet lowered three risk factors: In addition to improving insulin sensitivity, they increased their post-meal metabolism and decreased the amount of fat that accumulates in cells.

According to Kahleova, “Our research has proven that this diet treats the underlying causes of obesity, diabetes, and cardiovascular disease all at once.”

Previous research has shown that a vegan diet is good for you

New recommendations announced in December 2016 by the American Academy of Nutrition and Dietetics (AAND) promote a plant-based diet to minimize the risk of obesity, heart disease, and some malignancies.

If you follow a plant-based diet that eliminates meat and fish, as well as animal products like eggs and milk, and in certain circumstances honey, you can lower your risk of heart disease by 29 percent, diabetes by 62 percent, and cancer by 18 percent, according to the AAND recommendations.

Vandana Sheth, RDN, owner of private practice in Los Angeles and author of My Indian Table: Quick & Tasty Vegetarian Recipes, argues that a low-fat vegan diet may be beneficial in terms of health promotion and illness prevention regardless of whether you are overweight, obese, or severely obese.

According to Sheth, who was not involved in the present research, “It may be useful for weight reduction even among individuals who have only a few pounds to shed or are just mildly overweight.”

According to Diabetes Care, a vegan diet may be more helpful for weight reduction than other dietary approaches. Over 22,000 men and 38,000 women were surveyed for this research, which looked at their BMI and eating habits.

The average BMI of vegans was 23.6, which falls within the range of 18 to 24.9 that is considered normal or healthy. Nonvegetarians had an average BMI of 28.8; vegetarians who ate dairy and eggs had an average BMI of 25.7; and vegetarians who ate fish had an average BMI of 26.3, according to the study.

Too much healthy fats in a vegan diet might be dangerous

Some of the healthiest vegan foods, such as avocados, almonds, and seeds, have a high-calorie content and may contribute to weight gain if consumed in excess. There is no need to limit your diet more, but be mindful of safe serving amounts for oils, nuts, seeds, and other high-calorie health foods, such as almonds and walnuts. When it comes to avocado, for example, one serving is just one-third of the whole fruit!

Plant-based saturated fat is no better than animal-based saturated fat, so it’s vital to keep that in mind as well. Because they are a plant-based source of lipids, coconut-based goods  have a health halo and may be found in a variety of “health foods.” Due to their high caloric and saturated fat content, coconut oil and coconut milk should only be used sparingly, particularly if you’re attempting to lose weight.


In this brief guide, we answered the query, “Is a vegan diet low fat?” and discussed how a diet in low-fat content is beneficial for health?


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.