Going fat-free has become a dated diet mantra. We all understand the difference between healthy and bad fats and the nutritional benefits of including fat in your diet. However, subtleties in oil chemical makeup can decide major health advantages and hazards associated with utilizing different oils in our diets.
Avocado oil vs Olive oil, both cold-pressed whole food fats, are two of the healthiest oils available. Is one better than the other, though? We’ve sought the help of nutritionists to give us the skinny. We’ll go through the distinctions between avocado and olive oils so you can make the best decision for your diet.
What Is Olive Oil?
U.S. cooks use olive oil the most. It’s made from olives, which are small stone fruits from a tree that grows in the Mediterranean area. In this way, olive oil is an important part of the Mediterranean diet. To make salads, cook vegetables and meat, and even bake some cakes, it’s used in a lot of different ways
The U.S. Department of Agriculture says that one tablespoon of olive oil has the following:
- Calories: 120
- Cholesterol: 0 milligrams
- Fiber: 0 grams
- Protein: 0 grams
- Sugars: 0 grams
- Carbohydrates: 0 grams
- Fat: 14 grams
- Polyunsaturated fat: 1.8 grams
- Monounsaturated fat: 10 grams
- Saturated fat: 2.2 grams
- Sodium: 0 milligrams
What Is Avocado Oil?
This oil is made from the fruit of an avocado. It is cold-pressed. Poon tells us, “During harvest, avocados are picked, pitted, and skinned. They are then mashed together. It is cold-pressed, bottled, and ready for you to pick up at the market.” ‘Lee thinks avocado oil is good.’ “A lot of oleic acids and other good things. You can use it to keep your brain and skin in good shape, as well as to fight inflammation.”
Poon says that even though there isn’t a lot of research on the health benefits of avocado oil, its composition of oleic acid and phytochemicals suggests that avocado oil can help keep your heart healthy. When she talks about avocado oil, she says that a recent study by the National Institutes of Health (NIH) shows that it can help mice avoid cancer and heart disease.
Read also: Top 5 Palm oil benefits
Avocado oil vs. Olive oil: What’s the difference?
They are both vegetable oils prepared by pressing the flesh of their respective fruits: avocado oil and olive oil. Both avocados and olives are indeed classified as fruits. At room temperature, they’re both liquids, and they’re both available in unrefined (cold-pressed) and refined variants.
Because avocado oil and olive oil come from different fruits, the only significant distinction is that avocado oil is somewhat greener than olive oil. Although they come from distinct sources, you may not be able to determine the difference solely based on their nutritional characteristics.
Comparing Health Benefits
These two oils have fairly similar nutritional profiles, as shown by the nutritional facts above. Except for the vitamin E content, Dana Ellis Hunnes, a senior nutritionist at the Ronald Reagan UCLA Medical Center and adjunct assistant professor at the UCLA Fielding School of Public Health, says there isn’t much difference between avocado oil and olive oil. According to one study, a tablespoon of olive oil has 33% of the necessary daily allowance of vitamin E. Still, a tablespoon of avocado oil contains roughly 23% of the daily value of vitamin E. Both are regarded as reliable sources.
Aside from that, the two oils are very similar. Hunnesekh explains, “They have approximately the same percentage of oleic acid and other fatty acid components.” Fatty acids are the fundamental components of fat in the diet and the human body. “Other, slight variances may exist, especially when comparing cold-pressed to more processed forms,” says the author.
According to Dr. Rajsree Nambudripad, an integrative medicine specialist at St. Jude Medical Center in Southern California, these oils are “equally great sources of monounsaturated (good) fats and antioxidant polyphenols.” “Diets heightened in monounsaturated fats, like the Mediterranean diet, are linked to a lower risk of heart disease, a healthier cholesterol profile, and lower blood pressure.” Hormone health, joint health, and good skin quality all benefit from good fats.” Both olive oil and avocado oil are high in antioxidants, which are molecules that “assist your body in neutralizing free radicals and reducing inflammation,” according to her.
“Health advantages are similar because the nutrient profiles of avocado oil and olive oil are so similar,” says Colette Micko, a registered dietitian nutritionist at Providence Little Company of Mary Medical Center Torrance in Torrance, California.
The Ohio State University Wexner Medical Center’s registered dietician Dena Champion says avocado oil has a neutral flavor and doesn’t add much flavor to food. It’s ideal if you want the food’s flavor to shine through.” Making bread and other baked items more accessible may make them easy to include in more recipes.
On the other hand, olive oil has a richer flavor and is often used in savory dishes. Olive oil has a fruity and peppery flavor that attracts some cooks, but Nambudripad argues it can also interfere with certain dishes. As a result, rather than using it in baked goods like brownies or bread, it’s probably best reserved for salad dressing and grilling meats and vegetables. According to her, the “slight peppery taste you notice in high-quality, extra-virgin olive oils” is due to the antioxidant polyphenol oleocanthal found in olive oil.
Nambudripad thinks avocado oil is more adaptable. You can use olive oil in a mixture with garlic and lemon juice and herbs like oregano and thyme, common in Mediterranean cuisine. Because it has almost no taste, avocado oil is more adaptable than other cooking oils.
“Avocado oil has a little higher smoke point than olive oil, which means it can withstand greater heat before breaking down and releasing free radicals,” Micko explains. This makes it an excellent choice for sautéing and roasting and baking.
And as Nambudripad points out, this is a crucial distinction. “Olive oil is suitable for salad dressings and cooking at low to medium temperatures. Olive oil should not be used for high-temperature cooking since it can transform from a monounsaturated (healthy fat) to a trans-fat (very bad fat). On the other hand, avocado oil is stable at high temperatures and may be used safely for high-temperature frying and baking.”
In terms of price, the two oils are comparable. Hunnes explains, “It depends on the type and how much they’ve been processed.” “It’s possible to find super-expensive cold-pressed olive or avocado oil that hasn’t been touched.” There are other less pricey versions available. On the other hand, avocado oil appears to be roughly 50% more expensive than olive oil for the same amount and relative quality.”
Avocado oil is usually a little more expensive than olive oil, according to Nambudripad. “However, the price is mostly determined by the oil’s quality. Avocado and olive oil come in a variety of price ranges. However, investing in high-quality avocado or olive oil is worthwhile.”
As Poon points out, “the choice between olive oil and avocado oil is ultimately a matter of preference.” The two oils have distinct flavor profiles, and you may prefer one over the other depending on your cooking style. When it comes to high-heat cooking, I prefer avocado oil.”
Even while eating healthy fats, Poon advises moderation: “Oils, no matter how healthy, should be used in moderate doses because of their fat content—you can overdo yourself on beneficial fats too.”