Avocado oil is one of the best cooking and salad oils. Some people say, avocado oil is perhaps the best of the various vegetable oils in terms of potential health benefits. Avocados of course are popular as guacamole with chips in Mexican cuisine. But, did you know that Avocado oil is one of the best oils for cooking or use in salads?
In recent years, avocado oil has gained popularity due to its numerous good fat content profile, which makes it an attractive alternative to other types of oil. Let’s take a look at its various health benefits and why it could become a tasty addition to your diet.
Nutrition Content of Avocado Oil
Here is a table of the nutritional content of a tablespoon (15ml) of avocado oil:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 132 | 6.6% |
| Total Fat | 15g | 23% |
| Saturated Fat | 2.1g | 10.5% |
| Monounsaturated Fat | 10g | N/A |
| Polyunsaturated Fat | 2.3g | N/A |
| Omega-3 Fatty Acids (Alpha-linolenic acid (ALA)) | 0.2g | 14% |
| Omega-6 Fatty Acids (Linoleic acid (LA)) | 1.8g | N/A |
| Vitamin E | 2.1mg | 11% |
Note that the Percent of Daily Values (RDA) are based on a 2,000 calorie diet.
Avocado oil is rich in monounsaturated fats, which are considered to be healthy fats. It is also a good source of vitamin E, which acts as an antioxidant in the body. It also contains both omega-3 and omega-6 fatty acids, which are essential fats that the body needs to function properly. In a tablespoon of avocado oil, you can find 0.2g of omega-3 fatty acids, specifically alpha-linolenic acid (ALA), and 1.8g of omega-6 fatty acids, specifically linoleic acid (LA).
It’s important to note that the recommended daily allowances for fats and other nutrients can vary depending on age, gender, and other factors. The values presented in this table are based on a 2,000 calorie diet and should be used as a general guideline only.
Benefits of Avocado Oil
High in the Good Type of Fats
One of the main health benefits of avocado oil is its high monounsaturated fat content. We wrote previously on good fats versus bad fats. Monounsaturated fats are known to help lower cholesterol levels and reduce the risk of heart disease. Avocado oil contains about 70% monounsaturated fats, making it an excellent source of this nutrient. Of the cooking and salad oils, avocado oil had one of the highest in monounsaturated fat percentages. Additionally, monounsaturated fats can help to regulate blood sugar levels, which can be beneficial for people with diabetes or other blood sugar-related conditions.
Avocado Oil Has a High Smoke Point, Making it One of the Best Cooking and Frying Oils
One of the unique properties of avocado oil is its high smoke point. The smoke point of avocado oil is around 520°F (270°C), which is higher than many other commonly used cooking oils. This means that it can be heated to high temperatures without burning or producing harmful fumes, making it a good choice for cooking and frying. Furthermore, avocado oil is resistant to oxidation, which makes it an good choice for high-heat cooking, as it can help to reduce the formation of harmful compounds.
Vitamin E
Another nutrient found in avocado oil is vitamin E. This vitamin is good for healthy skin, and can help to protect the body against damage from free radicals. A tablespoon of avocado oil provides about 10% of the recommended daily intake of vitamin E. Vitamin E is also believed to be potentially beneficial for eye health, and can helping to reduce the risk of age-related macular degeneration and other vision problems. Avocado oil is also a source of lutein and zeaxanthin, two carotenoids that are believed to impact eye health. These nutrients can potentially help to protect the eyes against damage from blue light, and can help to reduce the risk of age-related macular degeneration and other vision problems.
Disadvantages of Avocado Oil
While avocado oil has many benefits, there are also a few potential disadvantages to consider:
High in calories: Like other oils and fats, avocado oil is very high in calories, with about 130 calories per tablespoon. So, even though it is among the better oils, you should not eat too much as it can ruin your losing weight diet!
Expensive: Compared to other cooking oils, avocado oil is relatively expensive, which may be a drawback for those on a budget.
Allergies: Some people may be allergic to avocados, and therefore could have an allergic reaction to avocado oil as well.
Processing: The quality of avocado oil can vary depending on the processing method used to extract it. Some less expensive brands of avocado oil may use chemical solvents or high-heat processing, which can degrade the oil’s quality and nutritional content.
All in all, the disadvantages of avocado oil are relatively minor, and most people can enjoy its benefits as part of a healthy, balanced diet. However, as with any oil, it’s important to consume it in moderation and consider individual needs and health goals. It is a good choice of cooking and salad oils because of its variety of health benefits, including monounsaturated fats and vitamin E. With its high smoke point and resistance to oxidation, it is a good choice for cooking and frying, and can help to reduce the formation of harmful frying by-products.