Avocado Oil Vs Olive Oil for Healthy Cooking


Superior avocado oil for kitchenIs avocado oil better than olive oil in your kitchen and should you even be frying with extra virgin olive oil or can this be harmful?

This article looks at the key differences between olive oil and avocado oil and just what makes the later superior for healthy cooking.

What is Avocado Oil?

Like olive oil, avocado oil is one of the few cooking oils extracted directly from the fruit, rather than chemically extracted from seeds.

Avocado contains around 30% oil and it is cold pressed out of the fruit pulp in a similar way to the method used to produce extra virgin olive oil.

Avocado oil is a very healthy cooking oil, with a beneficial fatty acid profile, good levels of antioxidants and many other nutritional compounds. It also has a high smoke point that makes it great for frying with.

Actually, in all of these ways, a high quality cold pressed avocado oil, like this one I use in my kitchen, is superior to the much more commonly used olive oil. Here’s why.

Cooking with Avocado Oil Instead of Olive Oil

Along with healthy coconut oil, avocado oil is one of the best possible cooking oils to have in your kitchen.

It has a very high smoke point, usually listed as between 480 Fahrenheit and 520 Fahrenheit (270 Celsius). This makes it a great choice for stir-fries and other high-temperature cooking.

Olive oil’s smoking point, by comparison, can vary greatly depending on the grade of the oil and how it was processed.

Low quality ‘light’ olive oil is cited at a highest smoke point of 430 Fahrenheit (221 Celsius), which may be okay for medium heat frying.

However, extra virgin olive oil, considered the healthiest type, can have a smoke point as low as 220 Fahrenheit (105 Celsius). This makes it unsuitable for high temperature cooking or any kind of frying.

Monounsaturated Fats Comparison

Cold pressing produces a high quality and great tasting avocado oil, with very low levels of acidity and many benefits for your health. Foremost of these is the high levels of monounsaturated fats.

Extra virgin avocado oil has a monounsaturated fatty acid level of around 72% to 76%, which is even higher than olive oil’s at approximately 67%.

It also has less saturated fat, at close to 13%, versus olive oil which is usually listed at 17%.

Research has shown monounsaturated fatty acids to be some of the healthiest kinds of fats you can consume, far better for you than polyunsaturated fats in processed vegetable oils.

Is avocado oil healthy?

They are known to help reduce your LDL cholesterol levels, which can lead to a lower risk of cardiovascular problems.

Monounsaturated fats also help maintain good moisture levels in your epidermis, leading to a healthier skin tone.

If your skin is feeling dry and looking tired, switching to cooking with avocado oil in your kitchen could help improve your complexion.

There’s an even better way to quickly improve your skin tone by using avocado oil as a face moisturizer here.

Vitamin E Levels

Cold pressed avocado oil retains its high levels of vitamin E, which is known to aid in improving your skin’s appearance and ability to heal.

Vitamin E has also being shown in research studies to potentially lower your risk for of many common diseases.

Olive oil also contains some vitamin E but not as much as extra virgin avocado oil.

Higher Phytosterols

Phytosterols are beneficial compounds found in avocado oil, olive oil and other healthy oils that reduce cholesterol absorption during digestion.

Avocado oil contains the phytosterol beta-sitosterol in the highest concentrations, but also contains other phytosterols like campesterol and stigmasterol.

Avocado oil has around twice the beta-sitosterol of olive oil and even more than the highly regarded saw palmetto oil.

Beta-sitosterol is particularly useful for men as it blocks the enzyme 5-alpha-reductase from converting beneficial testosterone to dihydrotestosterone (DHT), largely responsible for both prostate problems and hair loss.

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Extra Virgin Olive Oil Vs Cold Pressed Avocado Oil

There’s many reasons to recommend switching from olive oil to avocado oil, especially if you are currently cooking with olive oil. Cold pressed avocado oil is clearly superior for this purpose.

Alongside its higher smoke point, avocado oil also has more monounsaturated fats, higher levels of the antioxidants like vitamins E and over twice the beta-sitosterol of olive oil.

Finally and perhaps most importantly for many people, extra virgin avocado oil like this one I use actually tastes great too with a rich, buttery avocado flavor.

It’s much nicer than olive oil for cooking eggs and other dishes where you really notice the flavor of the oil used.

All in all, olive oil is still very good for you. It’s just that in many ways, the less well known avocado oil is even better than extra virgin olive oil for healthy cooking.

If you’d like to try it for yourself, the page on where to buy the avocado oil has the best options I’ve found and use in my own kitchen.


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Click Here to Leave a Comment Below 19 comments
Raj

very useful article.
Thanks

Reply
Robin

Started using it on my skin instead of olive oil, noticeable difference. Avocado oil works 24 hours, opposed to olive oils 10-12. I’m a truck driver and this is very important in a day I may change climates a few times !

Reply
Jim Dillan

Hi Robin and thanks for your comments.

I actually wrote an article on using avocado oil as a skin moisturizer here: https://superfoodprofiles.com/how-to-apply-avocado-oil-face-moisturizer

All the best,

Jim

Reply
Rui

What about it’s acidity (Avocado oil)? Is it alkaline or acidic?

Reply
Jim Dillan

Hi Rui,

Avocados are very alkaline.

All the best,

Jim

Reply
Joseph

Hey Jim
I am a smoothie enthusiast,try this one for help with elimination, almond milk with 2 medium sized avocados skinned and pitted of course, with a bit of honey or maple syrup for sweetness and coca powder not a strong chocolate taste but helps with the irregularity.

Reply
Jim Dillan

Hi Joseph and thanks for your recipe. Fresh avocados have a lot of fiber so I’m not surprised it’s good for this.

I’ve written a bunch of new smoothie recipes you might like here https://superfoodprofiles.com/tag/superfood-recipes/

All the best,

Jim

Reply
Matthew Graham

Can avocado oil be consumed directly each day? And if so, what would be a beneficial amount to consume, ie via a teaspoon or on bread?

Thanks

Matt

Reply
Jim Dillan

Hi Matthew,

Yes it can. The best way to use it is to replace unhealthy vegetable oil with it. If you wanted you could have it by teaspoon a few times a day, though I don’t recommend wheat bread for good health.

All the best,

Jim

Reply
Greg

I just tried Avocado oil for the first time and I love it.

Reply
morgan

Interesting. Faddist nonsense? No, Avocado oil is for real. Olive oil is and has always been somewhat controversial, but used worldwide, probably because it’s so available, but here comes a superior oil, and also widely available. Eating avocados has never been something I liked, and without some help from onions, tomatoes, etc., I find they gag me, but mixed with other things, all right and in a smoothie, great. We’re all looking for something beneficial, no matter be it taste, health, appearance, etc., so few things have a simple story, we create long dissertations when a simple fact sheet would do, for instance, sugar is toxic, as are so many things, mainly processed and fast food. Why were those ‘snake oil’ mentalities allowed to exist let alone prosper? People are, however, followers and often trust those who should never be trusted let alone accepted and even protected by law. For instance, 90% (a biased or unbiased figure, just guessing actually) of processed food is loaded with health damaging ingredients but nothing is done by the FDA/government who are supposed to protect us from those psychopaths or who embrace the psychopath’s mantra, which is profit no matter what. It’s nice to see something that appears to be a superior and healthful product get good reviews. I scrambled my eggs in avocado oil this am, threw in some raw chopped onions and found it delicious. Olive oil would have been somewhat overpowering by comparison.

Reply
Jim Dillan

Hi Morgan and thanks for your comments.

I agree with what you’ve written, though I love eating avocados myself.

Avocado oil is definitely great for cooking meals like scrambled eggs.

All the best,

Jim

Reply
Oskar

Which is the healthiest oil to cook bacon in
Coconut oil Olive oil or avocado oil ?

Reply
Jim Dillan

Hi Oskar,

Avocado oil due to it’s high smoke point and balancing omega-9 fats.

All the best,

Jim

Reply
Harsh Sheh

Hi – I do have some cholesterol issue (both good and bad cholesterol). Any suggestions between Olive and Avacado Oil? I am looking for basic cooking – to make curries and saute. Thanks,

Reply
Jim Dillan

Hi there,

As described in the article, avocado oil is the superior oil, especially for high temperature cooking. Though both are far better than unhealthy vegetable oil for cholesterol issues and general good health.

All the best,

Jim

Reply
Lillian Peretti

Hello Jim. I’m new to smoothies. I have osteoporosis and rheumatoid arthritis,so I have a significant amount of joint pain even with medication, thinning hair, fatigue, high cholesterol,and acid reflux. I’m 64 years old. I love smoothies but for all my issues I need to know how to manage drinking the smoothies for each ailment. I love all veggies and spices so no problem there. If you could help me I would appreciate it. Thank you.

Reply
Jim Dillan

Hi Lillian,

I’ve written some healing smoothie recipes worth trying for some of these conditions here https://superfoodprofiles.com/healthy-smoothie-for-hair-growth
https://superfoodprofiles.com/natural-smoothie-treatment-for-arthritis-painful-joints

All the best,

Jim

Reply
voyage CE Etats-Unis

J’ai bien aimé votre article, bravo, très juste.
j’apprécie énormément votre blog

Reply

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