Vegan Rule

Oils are unhealthy? I’m…pretty sure that’s not true. Olive oil and coconut oil are both great for you. Other, more obscure oils are probably healthy as well.
- Oils are fats, of course that you should eat less oils than other stuff. Its not about the top be8ng unhealthy, it's about the amount you should consume compared to the bottom, you need to consume all of that.
  
  I mean, sure. But fats aren’t unhealthy. Especially high quality, complex fats like you find in oils. The top is “processed foods,” meaning sweets and chips and shit. I just think it’s misleading to include the oils.
- Yes I thought the same. Except for coconut.
  Coconut "oil" is a fat if you're using the regular definition of room temperature. It's solid at room temperature and has high saturated fat content (>90%), even worse than dairy (~60-70%). I know there are some other aspects to it that makes people enthusiastic but I don't think there is any solid evidence that those aspects compensate the huge amount of saturated fat.
  You should get about 2x more unsaturated than saturated fats. So dairy, pork and coconut fat should not be a large part of the fat in your diet.
  Indeed, olive oil, flaxseed oil, peanut oil, sesame oil and basically every oil except coconut has more unsaturated than saturated fat and will help you balance your fat types.
  Source: am vegan and have family with inherited heart/cholesterol problems. I've been reading ingredients and nutritional values on all food packaging for a while now
- I'm afraid oils are pretty dang unhealthy. See 1, 2, 3,, and more here.
  
  Your first link talks about butter and other saturated oils, then there's a link about coconut oil (also very saturated) and abdominal fat and then a link about frying food.
  There is no mention of, for example, linseed oil (which you should not cook obviously but which is great in a dressing or on potatoes ) or rapeseed oil (which is also quite heat resistant and great for sauteing). Both are great sources of both energy and omega 3 fatty acids and help to move the prroportion of omega 6 to omega 3 to the right. I'm personally not a fan of the olive oil hype but the mono saturated fatty acids and polyphenols also tingle some people's shlingle.
- I'm not sure. But i guess the way my dad uses oils is not healthy
- Everything in moderation
- Everything in moderation
- Oils are high in calories and have next to zero micronutrients. They are refined macronutrients the same as sugar.
  Health outcome data also shows better health for no-oil plant based diets, vs the same diets with as little as a quarter cup of olive oil a day.
  
  A quarter cup of olive oil a day is…a lot. More than most people ever consume. I get it, drinking cups of oil isn’t good. But the heart benefits of healthy oils (hemp, olive, coconut, avocado, etc), the benefits to cholesterol and blood pressure alone mean they shouldn’t be bundled with sweets and processed garbage foods. That’s my point.
  Dont overindulge, but they have benefits. Lumping them in with completely unhealthy foods is super misleading, that’s my point. If you can eat no processed foods! Great. No sugar, no junk food? Great? But that’s not the case with healthy oils. There are benefits. Unlike the junk food they’re categorized with.

Wrong!

The bottom layer is half berries

20min of sun daily?! crysinscandinavian
- Best i can offer is not seeing a glimpse of sun in 2 months

https://plantproof.com/veganfoodpyramid

You don't actually need 8-10 glasses of water a day. That's a myth.
Also lmao @ "processed foods". Everything is "processed", unless you're eating raw vegetables (which aren't necessarily better than cooked, btw).
- Maybe if you're not outdoors much and live a airconditioned sedentary lifestyle.
  
  Which studies say that you should drink 8 glasses?

I think it's listed at the bottom there, Plantproof.com
- Ah, cool

Iodine salt, ok, easy, but flaxseed/chia seeds every day? Why? Are omnivores supposed do that too (as in many/most don't do)?

Unrefined whole grains... But it shows bread? Isn't flour considered refined?
- Whole grain flour is not, as it is just crushed into a flour and does not have any fiber or micronutrients removed like would occur with white flour, for example
- Unrefined grains shows popcorn too which is not nutritious.
  
  Actually, popcorn is surprisingly a good source of fiber. It's a pretty healthy snack if you avoid the butter/oil/salt.