Avocado Oil vs. Olive Oil: Which is Better for You?
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Move over Olive oil, there’s a new trendy oil in town! Much like the ubiquitous avocado toast, Avocado oil came along and gained popularity with the all-avocado trend. But can it replace Olive oil as your pantry staple? Is Avocado oil healthier? We weigh in on the taste, benefits and uses of both oils.
All About Avocado Oil and Olive Oil
Avocado oil is one of the few oils not extracted from seeds. Instead, avocado oil is pressed from the pulp of Avocados. Avocado oil was originally used in the cosmetic industry because of its fast skin penetration and absorption.
Olive oil was used by the ancient Greeks. In fact Greek legendary author, Homer, called it “liquid gold”. The oil has many uses far beyond culinary. Olive oil is extracted from the whole olive fruit including the pits and the flesh.
For both oils, the best quality oils are the ones that are unrefined and cold-pressed which just means they have not undergone any chemical or heat treatment to affect the quality, flavor and other characteristics of the oil.
Avocado oil is known for its very high smoke point at 249 degrees C. As a matter of fact, it has a higher smoke point than Peanut oil, Sunflower seed oil, Palm oil, or Olive oil. The color is similar to Olive oil with a brilliant emerald green color which comes from chlorophylls and carotenoids (both antioxidants). Because of its high smoke point, Avocado oil can be used for high-heat frying.
As for the taste, it can range from having a slight Avocado flavor to grassy, nutty or buttery. The flavor is milder than people assume. Olive oil on the other hand, can range from subtle hints of olive, grassy even fruity to having a robust flavor as in the case for Extra Virgin Olive oil. Both are great on salads or as finishing oils for pasta, soup and etc.
One tablespoon of Avocado oil has 124 calories, a total of 14 grams of fat and contains Vitamin E and Beta Sitosterol. Beta Sitosterol is a substance in plants used for heart disease and high cholesterol and may lower blood cholesterol levels. To boot, Avocado oil also contains Oleic Acid. Almost 70% of avocado oil contains Oleic Acid, a monounsaturated omega-9 fatty acid. One tablespoon of Olive oil has 119 calories, 14 grams of fat, Vitamin K and E, antioxidants as well as Oleic Acid and other fatty acids like Omega-3 and 6 fatty acids. Olive oil is also protective against heart disease, may prevent strokes and has anti-inflammatory properties.
Which Oil is Better?
Avocado oil does contain more calories but nutritionally both Olive oil and Avocado oil are more or less the same. The main difference is the price. A bottle of Haas Avocado oil can set you back $18.00 to $35.00; while you can get a bottle of quality Extra Virgin Olive oil for a steal at $9.00 (prices may vary). We recommend trying both but having a good quality Olive oil as your day-to-day oil. You can enjoy Avocado oil’s distinct flavor and substitute olive oil for avocado oil on your favorite dishes.
Avocado Oil Dishes You Can Try
Instead of butter, drizzle a few drops of Avocado oil on freshly popped popcorn to give it that nutty buttery taste!
In a large bowl, combine 1 large egg yolk, ¼ teaspoon salt, ¼ teaspoon Dijon mustard, 1 ½ teaspoon lemon juice and 1 teaspoon white vinegar. While you are beating the mixture, slowly incorporate ¾ cup avocado oil until the mixture has emulsified. You can use this home-made mayo for salads, dressings or etc.
Egg on Avocado Toast
Drizzle Avocado oil on toasted whole wheat bread, mashed avocado and poached or fried egg! Season with salt and chili flakes. Makes for a great morning meal with plenty of protein, fiber and heart-healthy fats!
Combine 1 cut jicama, ½ red onion, 1 English cucumber and 2 julienned mini sweet bell peppers in a bowl. Toss with the juice of 1 lime and 1 tablespoon avocado oil. Set aside. In another bowl, mash 2 avocados and season with garlic salt and even cayenne pepper. Spread the avocado mixture over tostada shells. Top with the jicama mixture. Garnish with cilantro and serve with a lime wedge. You can also drizzle a little bit of avocado oil on top.
"Avocado Oil vs. Olive Oil: Comparison of Nutrition Values and Health Benefits" - Foods For Better Health
"Avocado oil vs. Olive oil – What’s the Healthier Option?" - Michael Kummer, September 30, 2018
"9 Evidence-Based Health Benefits of Avocado Oil" - Healthline, April 6, 2016
"Avocado oil" - Wikipedia
"Benefits of Avocado Oil Might Have Dark Side" - Superfoodly, July 17, 2017
"Beta Sitosterol" - WebMD
"Olive oil" - Wikipedia
"11 Proven Benefits of Olive Oil" - Healthline, September 14, 2018
"Paleo Mayo" - Nom Nom
"Spiralized Cucumber and Jicama Tostada Salad with Avocado" - AllRecipes