Cooking with olive oil has always been known as the healthy alternative to cooking with butter or sunflower oil. But how about avocado oil? Is it healthier and safer than olive oil when it comes to cooking and frying? Well in this article will highlight the major distinction between olive oil and avocado oil and show how avocado oil must replace olive oil for healthier cooking.
Chemically extracted oils from seeds aren’t very healthy, that is why people nowadays use oils extracted from fruits directly like olive oil and avocado oil.
Just like producing extra virgin olive oil, avocado oil is also pressed out of the fruit in a cold-pressed process where avocados are 30% oil.
Rich in antioxidants and fatty acids, avocado oil is very healthy in cooking since it also has a very high boiling point, making it perfect for frying. In addition to that, avocado oil supplies your body with many healthy nutrients.
Accordingly, having a cold pressed avocado oil with high quality is much more beneficial and even more used than the traditional extra virgin olive oil.
To build a better understanding, check the comparison in this article.
Substituting Olive Oil with Avocado Oil for Frying
Fatty acid oils are very prominent for your kitchen. Examples include coconut oil and avocado oil, but we will focus on avocado oil in this article.
The avocado oil has a very high boiling or smoke point with an average heating point of 270 degrees Celsius, making it perfect for stir-frys and recipes that require high amount of heat.
On the other hand, olive oil has a varying smoking point, making it unpredictable in many recipes. The variance of the smoking point in olive oil depends mainly on the processing and the quality of olive oil. The low quality and light olive oil has a smoke point of 200 degrees Celsius, which allows you to do medium frying, not more than that.
But we always prefer to use the high-quality extra virgin olive oil as we have always been told about to be healthy and beneficial. The problem is that this extra virgin olive oil has a smoke point of 105 degrees Celsius! Which is very low when compared to that of avocado oil to be used in frying and recipes that require high heat.
There are a lot of doubts regarding the smoke point of virgin avocado oil where some studies claim that it has a high smoke point like the refined one and others claim that this is not true. In order to stay safe and healthy, use the virgin avocado oil at low temperatures approximately to 200 degrees Celsius, which is still higher than that of virgin olive oil with 100 degrees Celsius!
Monounsaturated Fats in Avocado Oil
High levels of healthy monounsaturated fats in avocado oil has many health benefits with miniature levels of oxidation and acidity. The great taste of avocado oil comes from the cold pressing process.
Olive oil has around 67% of monounsaturated fatty acids level, which is less than that of extra virgin avocado oil with a record of 75%. In addition, olive oil has a higher percentage of saturated (unhealthy) fats than that of avocado oil by around 5%
The monounsaturated fatty acids are the healthiest types of fats that doesn’t harm you, they actually reduce LDL cholesterol levels in your bloodstream. Don’t let the word “fat” trick you because there are healthy and unhealthy fats, for the unsaturated fats being the former and the saturated ones being the latter. Lowering LDL will actually prevent you from many diseases by lowering the risk of there occurrence.
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Never neglect the other benefits of consuming monounsaturated fats like having a healthier moisturized skin, preventing the dryness you might feeling. Avocado oil will also change your pale looking face into more lively and brighter one instead of the tired look you have been holding lately.
Rich in Antioxidants and Vitamin E
Vitamin E is the vitamin responsible for improving your skin health regarding brightness and look while actually it is also responsible for lowering the risk of having high blood pressure and other health risks. Good news is that cold pressed avocado is very rich in vitamin E, showing a lot of prominent health benefits.
In addition to the vast presence of vitamin E, avocado oil has many other healthy nutrients like antioxidants, which are present in a very big amount in unrefined avocado oil. Antioxidant lutein is responsible for protecting your eye by feeding the lutein present in the macula in your eyes. The protection mechanism depends on protecting your sight by preventing the UV rays to reach your eyes. Additionally, lutein saves you from age diseases and promotes your life span.
High cholesterol absorption is a very unhealthy process that enhances the absorption of cholesterol in your blood stream, putting you in the risk of many heart diseases. Phytosterols are capable of reducing this cholesterol absorption and they are found in avocado oil.
The phytosterol present mainly in the avocado oil is the phytosterol beta-sitosterol but this is not the only phytosterol found in avocado oil, there are others like stigmasterol and campesterol. Olive oil has beta-sitosterol, but avocado oil has almost the twice value of beta-sitosterol, which lowers the male prostate diseases and prevents rapid health loss.
Cold Pressed Avocado Oil Versus Olive Oil
According to the discussion held in this article, there are many pros of substituting olive oil with avocado oil. Those benefits are highlighted in the higher percentage of unsaturated fatty acids in avocado oil and the presence of vitamin E and antioxidants. In addition, the smoke point of avocado oil allows you to fry healthier than olive oil.
There are other health scopes that suggest you better use avocado oil like the abundance of beta-sitosterol and lutein.
Using avocado oil will not sacrifice taste as it has a good buttery avocado flavor, which is more prominent than olive oil in some foods.
This doesn’t mean that olive oil is not healthy or it is not useful, actually it is! But the discussion held here is to compare between olive oil and avocado oil and show that avocado oil is actually healthier.
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