Cooking with Avocado Oil
Avocado Oil? But I have always used Olive Oil!
Similar to olive oil, avocado oil is one of a few cooking oils that is extracted directly from the pulp of the fruit as opposed to chemically extracted from the seed.
While avocado oil has long been used in cosmetics and self-care products like shampoo, conditioner, and lotion, it has also become a favorite for many to cook with. The high smoke point of the oil (up to 520 degrees Fahrenheit!), makes it great for high temperature cooking, such as frying and sauteing.
It is creamier in texture and has a less bitter flavor than olive oil which makes it extremely versatile in a number of dishes. Some vegan recipes even use it as a butter replacement.
While avocado oil has a similar fatty acid profile as olive oil (around 75% fat with a substantial dose of monounsaturated compounds), there’s also a few other key nutrients that make it a healthy option:
- It has 25% more Vitamin E than Olive Oil, which helps nourish skin and hair . You can actually rub a small amount of avocado oil into the skin in dry areas to provide relief; even some cases of psoriasis have been helped with a topical treatment.
- It has more potassium than a banana to help stabilize blood pressure and promote heart health.
- This oil has nearly triple the amount of carotenoids as olive oil. These soluble antioxidants help fight cancer growth, protect the eyes from macular degeneration, and halt the physical signs of aging
- It contains lutein, a plant compound that helps to preserve eyesight
- Around 23% of the daily recommended amount of folate, a B vitamin that’s important during pregnancy to support the development of a healthy fetus can be found in Avocado Oil
- Studies from the National Center for Health Statistics have shown that those who eat avocados regularly are better off than those that don’t. And avocado oil is just as effective as the raw fruit. Those that ate one serving of avocado every day found these benefits:
- 22% lower LDL cholesterol (the bad kind)
- 11% increase in HDL cholesterol (the good kind!)
- 20% less blood triglycerides
This isn’t to take away from Olive Oil; it is still a cheaper alternative with its own health benefits and a classic flavor that shines in cold dishes like salad and meals with lower cooking points. But if you are looking for an oil that can withstand a higher cooking point while providing you with some extra health benefits and a pleasant taste, Avocado Oil may be the oil for you!