More and more people are adopting vegetarian or vegan diets. Extra Virgin Olive Oil (EVOO) is ideal for these diets, being 100% plant-based.
Vegetarian diets focus on consuming plant-based foods and reducing or eliminating animal products. There are several types:
- Ovo-lacto vegetarian: excludes meat and fish but allows eggs, dairy, and their derivatives.
- Ovo-vegetarian: excludes meat, fish, and dairy but allows eggs.
- Vegan: includes only plant-based foods.
- Raw vegan: only consumes raw plant foods without any cooking.
Vegans also avoid using any animal-derived products such as leather, wool, or silk. The term "vegan" was coined in 1944 by Donald Watson in England to differentiate those who avoided both animal products in diet and lifestyle. In Spain, estimates suggest around one million people follow vegetarian diets, with approximately 40% being vegan.
Is a Vegan Diet Healthy?
Opinions vary, but organizations like the American Dietetic Association consider well-planned vegetarian and vegan diets to be healthy and nutritionally adequate for all stages of life, including pregnancy, breastfeeding, childhood, adolescence, and for athletes. These diets may even help prevent certain diseases if properly balanced. However, many people adopt veganism without professional guidance, which can result in nutritional deficiencies.
The Spanish Society of Endocrinology and Nutrition (SEEN) warns that vegan diets can be deficient in protein, calcium, vitamin B12, iron, and vitamin D. The British Dietetic Association also notes that some people adopt veganism for ethical or lifestyle reasons rather than health, sometimes influenced by celebrities, without considering potential nutritional consequences.
Vegetarians and vegans should carefully plan their diets to meet nutritional needs. Professional dietary guidance is recommended to ensure adequate intake of nutrients such as calcium, iron, vitamin B12, vitamin D, and omega-3 fatty acids. Plant-based alternatives and sun exposure can help, and supplements may be advised in some cases.
Fats in Vegetarian and Vegan Diets
Fats (lipids) are essential in a balanced diet and should provide 25–30% of daily calories, depending on individual needs and activity levels. Most foods contain some fat, but in vegan diets, plant-based sources must supply the necessary fats. Not all plant fats are equally healthy.
The healthiest fats are monounsaturated, found in olives, nuts, seeds, avocados, and especially in Extra Virgin Olive Oil. EVOO is perfect for raw consumption or cooking, as it remains stable at high temperatures, unlike refined oils. Less healthy plant fats include saturated fats (palm oil, coconut oil, cocoa butter) and trans fats (hydrogenated or partially hydrogenated oils), which increase the risk of heart disease and diabetes.
In summary, healthy fats are vital for maintaining and promoting overall health. EVOO, extracted directly from olives, is an ideal fat for vegetarians and vegans. For those committed to sustainability, organic EVOOs are also available in our selection, offering excellent varieties for every taste.
