Avocado Oil V.S Olive Oil For Healthy Cooking

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Avocado Oil V.S Olive Oil For Healthy Cooking

Is avocado oil better than Olive Oil in your kitchen and is it safe to be frying with Olive Oil?


What Is Avocado Oil?

Similar to Olive Oil, Avocado Oil is one of the few cooking oils extracted directly from the fruit, instead of being chemically extracted from seeds. Additionally, avocado fruit contains around 30% oil and it is extracted in a comparable way to Extra Virgin Olive Oil.

Avocado oil is a very healthy cooking oil, with an exceptionally beneficial fatty acid profile, great levels of antioxidants and other healthy compounds. Furthermore, it has a very high smoke point that makes it ideal for frying with.

Frying with Avocado Oil Instead of Olive Oil

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

The refined oil has a very high smoke point, generally listed as between 480 Fahrenheit and 520 Fahrenheit (270 Celsius). That’s what makes it a perfect choice for stir-frys and other high-temperature cooking. 

On the other end, Olive Oil’s smoke point, by comparison, can vary greatly depending on the grade of the Olive Oil and its processing. Additionally, low quality ‘light’ Olive Oil is generally cited at a highest smoke point of around 430 Fahrenheit (210 Celsius), which may be ok for medium frying.

However, take into consideration that Extra Virgin Olive Oil, the type of olive oil we’re told is the healthiest and best to purchase, can have a smoke point as low as 220 Fahrenheit (105 Celsius), which is definitely not suitable for high temperature cooking or pretty much any kind of frying.

Virgin Avocado Oil is also typically advertised with a comparable high smoke point to refined avocado oil. To be on the safe side of things, it would be best to keep Virgin Avocado Oil under 375-400 degrees Fahrenheit when cooking.

This is still significantly higher than virgin olive oil, but the essential thing is to avoid is having whatever cooking oil you are using smoking heavily in the pan. At that point, any health benefits the oil used to have are gone and there’s a decent chance dangerous compounds have been developed

Monounsaturated Fats and Avocado Oil 

Cold pressing creates a high quality and ideal tasting avocado oil with very low levels of acidity and oxidation and a variety of benefits for your health. One of the major benefits is the extremely high level of beneficial 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%. In addition, it also has less saturated fat, at close to 13%, whereas Olive Oil is generally in the vicinity of 17%.

Research has displayed monounsaturated fatty acids to be one of the healthiest kinds of fats you can consume. They are known to aid in reducing your LDL cholesterol levels, which can lead to a lowering your risk of heart disease. 

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  • Alexis Barros