Avocado oil is considered one of the healthiest cooking oils to use.
But despite its growing popularity and availability on shelves, its important to choose your avocado oil wisely.
Heres what you better know.
Benefits of avocado oil.
There are plenty of benefits of avocado oil that make it more nutritious than other cooking oils likeseed oils.
Here are some of the top perks:
It has a high smoke point.
Thesmoke point of cooking oilis the temperature at which the oil starts to burn and smoke.
Regular exposure to acrolein has been associated withheart disease1,Alzheimers disease2, and more.
The smoke point is 480 degrees Fahrenheit for unrefined avocado oil and 520 degrees for refined avocado oil.
Thats significantly higher than extra-virgin olive oil (350 degrees) and vegetable oil (400 degrees).
It may help with gut health.
Emerging research has shown that avocados can impact your gut microbiome.
By association, avocado oil may have similar benefits, Chellam said.
It may support good heart health.
Avocado oil also has linoleic acid, which has beenlinked6to a lower risk of heart disease.
It may help lower your cholesterol.
Avocado oils impact on cholesterol has been directly researched in several small studies.
It supports healthy eyesight.
It nourishes your hair and skin.
One of the best beauty uses is when avocado oil is in facial and skin creams, Chellam says.
Chellam recommends applying avocado oil directly to your skin to reap these benefits.
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Its versatile for cooking.
Avocado oil can be used in a slew of dishes.
Dena Champion, an RD at The Ohio State University Wexner Medical Center, agrees.
Refined avocado oil is great for baking, she adds.
Unrefined avocado oil contains chlorophyll and carotenoids, which give it a light green color, Champion says.
It has a mild flavor and aroma that most find pleasing.
This oil, in general, has more phytochemicals than refined oil, Champion says.
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Keep in mind, though, that refining avocado oil strips it of phytochemicals, including chlorophyll and carotenoids.
This is not to say refined avocado oil is bad for one’s health, says Champion.
It’s still a great source of healthy monounsaturated fats.
Depending on what youre eating, though, you may prefer one over the other.
How does avocado oil compare to other oils?
Avocado oil is just one of several healthy plant oils.
For comparisons sake, heres how it stacks up to other popular oils.
Avocado oil has a healthier nutrient profile than coconut oil, Champion says.
Coconut oilis high in saturated fats, whereas avocado oil is high in unsaturated fats.
So they both deserve a spot in your rotation.
Theyre both good for you, and its good to mix things up, Kris-Etherton says.
A teaspoon of avocado oil hasmore than 100 calories4, Chellam adds.
If youre trying to lose weight, its important to be aware of that.
It’s also important to note that our macronutrient needs for fat should not be met with just oil.
Kris-Etherton recommends doing your research to buy from a company that practices responsible production and processing methods.
In general, the fruit is crushed and sometimes you crush the skin with the fruit, Chellam says.
That mixture is usually heated and the oil is extracted, she says.
Once the avocado is mushed and pulverized, the fat will float to the top, Kris-Etherton says.
But just because it’s straightforward doesn’t mean it’s easy.
Think about a way of using the whole food, Kris-Etherton advises.
Frequently Asked Questions
What is avocado oil good for?
Avocado oil is good for a lot of different things.
It can be used in cooking and in beauty products (including DIY hair masks and skin treatments).
Consider using it as a substitute for butter and other plant-based oils when cooking.
Is avocado healthier than olive oil?
you’re free to use boththeres no need to choose, she says.
Is avocado oil good for daily cooking?
Yes, avocado oil is good for daily cooking.
Its high smoke point also makes it a good option for regular cooking.
The takeaway.
If avocado oil isnt part of your daily life already, its worth adding to your rotation.
This oil is packed with nutrients and has plenty of valuable uses in cooking and beyond.
