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Main to remember
- Avocado and olive oil have similar nutritional profiles; The “healthier” option depends on how you cook with them.
- Avocado oil is better for high heat cooking.
- Olive oil is better suited to cooked food over low heat or prepared without heat.
Avocado and olive oil are healthy fats used for cooking and preparation of meals. Although they have similar nutrient profiles, their smoke is the main factor that distinguishes them.
The impact on health depends on the cooking method
The smoke point of a cooking oil is the temperature at which it begins to break down and smoke, which has an impact on its nutritional composition and flavor.
- Avocado oil At a smoke point of around 520 degrees. He is better for high heating cooking, such as roasting, grills, staples and engraving.
- Olive oil At a smoke point about 375 degrees. It is preferable to cooking low and medium heating or drunk on salads and finished dishes.
Avocado and olive oil are healthy options when prepared without reaching their smoke points.
Which oil is the most nutritious?
Avocado and olive oils are both dense in calories and mainly in fats, protein, carbohydrates or fibers, and traces (if applicable) of micronutrients. Here’s how they compare themselves:
| Nutrients by tablespoon | Avocado oil | Olive oil |
|---|---|---|
| Calories | 124 | 126 |
| Total fat | 14 grams (g) | 14 g |
| Total saturated fat | 1.6 g | 2.2 g |
| Total monounsaturated fat | 9.88 g | 9.58 g |
| Total polyunsaturated fat | 1.89 g | 1.33 g |
| Protein | 0 g | 0 g |
| Total carbohydrates | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Calcium | 0 milligrams (MG) | 0.1 mg |
| Iron | 0 mg | 0.1 mg |
Advantages for the health of olive oil
- Supports heart health: Olive oil is rich in monounsaturated fats and can help improve cholesterol when it is part of a global healthy diet.
- Can help healthy weight management: Although olive oil is dense in calories, its healthy fats can help you satisfy yourself and can help reduce the intake of global calories.
- Helps reduce excessive inflammation: The incorporation of olive oil in a healthy mediterranean style diet can support the management of inflammation and a drop in specific inflammatory markers.
- Provides antioxidants: Antioxidants help protect your cells from oxidative stress (an imbalance in beneficial antioxidants and harmful molecules called free radicals), which can cause cellular damage and chronic diseases.
- Stimulates the absorption of soluble fat vitamins: Vitamins A, D, E and K of fat are better absorbed when consumed with food fats, like those found in olive oil.
- Can support skin health: Healthy fats and antioxidants of olive oil can support elasticity, hydration and healing of skin wounds. Some research shows that topical application and consumption in your diet can help improve the skin barrier function and reduce the signs of aging.
Advantages for oil health of the lawyer
- Can support a healthy heart: Like olive oil, avocado oil is rich in monounsaturated hearts in heart health, which helps support a healthy blood fat profile.
- Can support weight management objectives: As with other healthy oils, avocado oil is dense for calories but can support satiety and help keep your appetite under control when used in moderation. These effects require consuming a healthy and balanced diet and staying in a calorie deficit.
- Provides antioxidants: Avocado oil also contains antioxidants, such as vitamin E, lutein (which supports eye health) and phytosterols (plant compounds that can help reduce high cholesterol), which can help reduce inflammation and fight oxidative stress.
- Boost soluble fatty vitamins: Avocado oil can stimulate the absorption of vitamins A, D, E and K.
- Can support skin health: Avocado oil is often used in skin care, partly because of its high vitamin E content. Although more research is necessary, avocado oil can help reduce inflammation and repair drought.
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