How to Get Enough Healthy Fats on a Gluten-Free, Vegan Diet (And Why You Should)

Maintaining a balanced, nutrient-rich diet is essential for overall well-being, but when following a gluten-free and vegan diet – or any conscious lifestyle, ensuring adequate intake of healthy fats is especially important. These fats play a critical role in supporting both brain function and heart health, and contrary to popular belief, it’s entirely possible to get enough on a plant-based diet free from gluten. In this article, we’ll explore the importance of healthy fats, their role in supporting cognitive and cardiovascular function, and the best gluten-free, vegan sources to include in your diet.

Understanding the Different Types of Fats

When it comes to your health, it’s important to understand the difference between beneficial fats and harmful ones. Healthy fats, such as monounsaturated and polyunsaturated fats, are essential for the body. These fats are known for their positive impact on brain function and cardiovascular health, while unhealthy fats—like trans fats and excess saturated fats—can increase the risk of heart disease and inflammation.

Incorporating heart-healthy fats like avocados, nuts, seeds, and extra virgin olive oil into your meals can be a game-changer, especially for those following a gluten-free diet. These foods not only provide essential fatty acids, but also contribute to lowering harmful cholesterol levels.

Why Healthy Fats Are Essential for Brain Health

Your brain thrives on healthy fats, particularly omega-3 fatty acids. These fats are key to cognitive function, helping improve memory, focus, and mood. Omega-3s, found in plant-based sources like flaxseeds, chia seeds, and walnuts, are known to support brain health and prevent cognitive decline.

Studies suggest that diets rich in omega-3s are linked to better mental clarity and even lower risks of neurodegenerative diseases. So, if you’re looking to support your brain’s performance, make sure you’re adding enough of these powerful fats to your meals.

Supporting Heart Health with Healthy Fats

In addition to supporting brain health, healthy fats are essential for your heart. These fats help reduce inflammation, a major contributor to heart disease. Omega-3s, in particular, have been shown to improve cholesterol levels by increasing HDL (good cholesterol) and lowering LDL (bad cholesterol).

Plant-based fats, such as those from extra virgin olive oil, nuts, and seeds, are particularly beneficial for heart health. Regular consumption of these heart-healthy and vegan fats can significantly lower the risk of cardiovascular diseases. With the right choices, you can enhance your heart health while adhering to a plant-based, gluten-free diet.

Healthy Dietary Fat and Hormones

Fats and hormones have a dependent relationship, fat being the building block of hormones. Which means that healthy fats are essential for hormone health and balance. Of course, it’s important to limit saturated fat and eliminate trans fats, which will actually cause disruptions in your hormone production.

Healthy fats are necessary for producing steroid hormones like estrogen and testosterone. They are also integral in hormone integrity, helping maintain the structure of cell membranes. They can also be anti-inflammatory! Omega-3’s, specifically, reduce inflammation which is linked to hormone imbalances.

Incorporating sources of healthy fats will also facilitate nutrient absorption, and regulate your blood sugar. These are both extremely important for hormone regulation. Absorbing vitamins (like A, D, E, and K) supports the production of sex hormones and helps with the menstrual cycle, influences estrogen levels, adrenal function, and more. Whereas stabilized blood sugar will reduce insulin spikes, which disrupt your hormone balance.

Top Vegan and Gluten-Free Sources of Healthy Fats

Finding healthy fats on a gluten-free, vegan diet is easier than you might think. Here are some of the best sources to ensure you get enough healthy fats for both brain and heart health:

• Avocados: Packed with monounsaturated fats, avocados are excellent for promoting heart health and cognitive function. They’re also versatile and can be added to a variety of meals. For some inspiration, look to some of our recipes like Avocado French Toast or our Avocado and Hummus Veggie Bagel Sandwich.

• Nuts and Seeds: Walnuts, chia seeds, flaxseeds, and hemp seeds are all high in omega-3s. These foods are gluten-free and vegan-friendly, making them ideal for boosting both brain and heart health. Conveniently, our bread gluten-free bread is made with almond flour, a terrific source of healthy fats, and our Cinnamon Spice Bread adds an extra layer of nutrition with the addition of walnuts!

• Extra Virgin Olive Oil: A staple of heart-healthy diets, olive oil is rich in monounsaturated fats and antioxidants, making it perfect for salads or cooking. We actually cover more on oils specifically in our post regarding Seed Oils, and why they should be eliminated from your diet, where you will notice EVOO is a strong contender as a seed oil alternative.

• Coconut Oil: While it should be consumed in moderation, coconut oil is a gluten-free, vegan fat that supports brain health and provides a quick source of energy. We say moderation because it still contains saturated fats, which you should not overindulge in.

• Nut Butters: Almond and cashew butters are rich in healthy fats and can easily be added to smoothies, gluten-free crackers, or as a spread for gluten-free bread–like the kind we provide!

• Plantiful Kitchen Gluten-Free Bread: Wait, what? That’s right, healthy fats are in our gluten-free, grain-free products! For our bread, we use olive oil, almond flour, coconut flour, and flaxseed, all excellent sources of healthy fat. Our recipes for gluten-free baked goods are mindfully created to optimize the health of our customers.

Worried you can’t get the best gluten-free bread around because you don’t live here is San Diego where we are based? I get it. Prior to starting Plantiful Kitchen, finding gluten-free bread near me was a struggle. Thankfully you can order our plant-based bread online, getting it sent straight to your door!

How to Incorporate Healthy Fats into Your Daily Diet

Incorporating these fats into your diet doesn’t have to be complicated. Here are a few simple ways to add healthy fats to your gluten-free, vegan meals:

• Add sliced avocados to your salads, smoothies, or gluten-free toast for a creamy, nutritious boost.

• Sprinkle chia or flaxseeds over gluten-free oatmeal, in smoothies, or on salads for a crunchy, nutrient-packed topping.

• Use olive oil for cooking or as a base for homemade salad dressings.

• Spread almond or cashew butter on gluten-free crackers, or use them as a base in gluten-free baked goods.

We also provide a plethora of recipes that include these healthy fats here on our blog to make meal ideas even easier for you. These include, but are not limited to: Panzanella Salad (EVOO and sesame seeds), Avocado Toast with Roasted Mushrooms (EVOO, avocado, and pine nuts), Butternut Squash Feta Dip (EVOO and walnuts), and our Fancy PB&J (sesame seed, peanut butter, and chia seeds).   

These practical tips can make a significant difference in your daily nutrient intake, ensuring your brain and heart receive the essential fats they need to function optimally.

Balancing Fat Intake with Other Nutrients

While healthy fats are essential, it’s important to balance them with other key nutrients like protein, fiber, and complex carbohydrates. A balanced diet should include a variety of whole foods that provide a full spectrum of vitamins and minerals. Moderation is key—even with healthy fats—to avoid excessive calorie intake and ensure that your diet is well-rounded.

Focusing on portion sizes and incorporating a diverse range of plant-based foods will help you maintain a balanced diet that supports both brain and heart health.

The Takeaway

Healthy fats are a cornerstone of optimal brain and heart health, and they can be easily integrated into a gluten-free, vegan, paleo, or keto-friendly lifestyle. Whether you’re adding avocados to your salad or sprinkling chia seeds into your morning smoothie, these plant-based fats provide the essential nutrients your body needs for cognitive function and cardiovascular support. By making the right food choices, you can enjoy all the benefits of healthy fats while maintaining a conscious diet.

Try incorporating more of these healthy fats into your meals and share your favorite gluten-free, plant-based fat sources in the comments!