Which is better avocado oil or olive oil?

Mark
Written By Mark

Avocado oil is not very famous in our Arab region, but it has health benefits. Here the question arises: Which is better, avocado oil or olive oil?

While both oils have a variety of uses in cooking, there are some key differences.

Understanding the differences between these two oils can help you make choices that suit your health.

Avocado oil comes through pressing the fruit to remove the oil, once a paste is made from the avocado it is mixed slowly to help extract the oil.

This process usually takes 40 to 60 minutes at about 110 to 120 degrees F (43 to 49 C). While this is done at a higher temperature than olive oil extraction, it is still considered cold pressing, according to a report on Eat This Not That.

Once the oil is removed from the fruit, it can be refined or left in its natural state. Unrefined or extra virgin avocado oil has a dark green color and a strong, buttery flavour. Oil extracted from low-quality fruit is often processed to remove unwanted colors and odors. Refined avocado oil has a pale yellow color and a milder flavour.

For olive oil, the fruits are pressed to remove the oil. Olive oil can be refined or unrefined. Extra virgin olive oil is the least processed type of olive oil and retains a strong, spicy flavour. It is also full of beneficial compounds such as polyphenols.

Refined olive oils have a lighter taste and color. It also has a higher smoke point, making it better for high-temperature cooking. Olive oil should be packed in dark containers to prevent decomposition by light.

A tablespoon of avocado oil contains the following:

  • Calories: 124
  • Total fat: 14 grams
  • Saturated fat: 1.6 grams
  • Trans fat: 11.8 grams (monounsaturated fat: 9.9 grams, polyunsaturated fat: 1.9 grams)
  • Vitamin A: 2.9 milligrams

Avocado oil is rich in monounsaturated fats, especially oleic acid. It is also rich in vitamin E, containing an additional gram per tablespoon compared to olive oil. Although it contains slightly more calories and fat than olive oil, it also contains slightly less saturated fat.

A tablespoon of olive oil contains the following:

  • Calories: 119
  • Total fat: 13.5 grams
  • Saturated fat: 1.9 grams
  • Trans fat: 11.3 grams (monounsaturated fat: 9.9 grams, polyunsaturated fat: 1.4 grams)
  • Vitamin E: 1.9 milligrams

Olive oil is rich in monounsaturated fats and, like avocado oil, contains about 70% to 80% oleic acid. It is also an excellent source of antioxidants, such as polyphenols and vitamin E.

Health benefits

Avocado oil and olive oil share similar health benefits due to their high content of monounsaturated fats, antioxidants, and vitamin E.

A study of more than 93,000 people found that those who ate monounsaturated fats from plant foods like olive oil and avocados had lower rates of death from cancer and heart disease.

Benefits of avocado oil

Monounsaturated fats like oleic acid found in avocado oil are linked to many heart health benefits, such as reducing bad cholesterol (LDL) levels.

In a small study of 13 people, participants ate a high-fat, high-calorie meal with butter or avocado oil. After the meal, several blood markers were measured. The researchers found that people who ate a meal containing avocado oil had significantly lower levels of triglycerides (fats found in the blood), total and LDL cholesterol, inflammatory molecules, and blood sugar than those who ate a meal containing butter.

With its high vitamin E content, avocado oil may also be beneficial for skin health. A study of 13 people with chronic plaque psoriasis found that a cream containing avocado oil and vitamin B12 was effective in treating psoriasis in the long term.

However, it is unclear whether the benefits are due to avocado oil alone or to the combination of avocado oil and vitamin B12. Also, more research is needed to determine whether taking avocado oil has the same skin benefits as using it topically.

Benefits of olive oil

A staple of the Mediterranean diet, olive oil is full of anti-inflammatory polyphenols, which can reduce the risk of certain chronic diseases such as heart disease and cancer. It may also protect against neurodegenerative diseases and osteoporosis.

A research review on the effect of olive oil consumption on chronic diseases found the following:

The risk of heart disease is reduced by 16% for every 25 grams of olive oil consumed daily. The risk of developing type 2 diabetes decreases by 22% for every 25 grams of olive oil consumed daily. An inverse association between olive oil consumption and death from any cause (in other words, olive oil consumption was associated with a lower risk of death).

Research also suggests that consuming olive oil may help boost brain function and protect against cognitive decline.

Are there any risks?

In general, avocado oil and olive oil are considered safe oils to consume. However, there are some safety tips to keep in mind.

Health considerations for avocado oil

While avocado oil is generally considered safe, those with an avocado allergy should avoid it.

Additionally, a 2020 study found that many store-bought avocado oils have quality and purity issues. Many of the oils tested were found to have oxidized (meaning they began to spoil), likely due to poor storage, use of spoiled avocados, or harsh processing methods.

However, virgin oils (which are usually more expensive) must meet higher quality standards than refined oils, so choosing virgin avocado oil is a good way to ensure you’re getting a high-quality product.

Health considerations for olive oil

Like avocado oil, olive oil is also considered largely safe. However, it (especially extra virgin olive oil) can degrade if exposed to high temperatures or light for long periods. To ensure you get high-quality olive oil, choose one that comes in a dark glass jar, which can help protect against deterioration by light. Store olive oil in a cool, dark place to ensure it does not spoil prematurely.

Some olive oils on the market may be adulterated with cheaper oils such as sunflower or soybean oil. To ensure the purity of your olive oil, buy reliable and good brands.

Taste and cooking properties

One of the main differences between avocado oil and olive oil is their smoke point. Smoke point is the temperature at which the oil begins to break down, creating byproducts that may alter the flavor of the oil and can negatively impact health as well.

Cooking with avocado oil

Avocado oil has a strong, buttery flavour, making it ideal for salad blends or as a finishing oil. Its high smoke point (over 480°F) makes it an excellent choice for grilling and roasting.

Cooking with olive oil

Extra virgin olive oil has a fruity, spicy flavor that can enhance cold dishes such as salads and sauces. Its low smoke point (about 400°F, 249°C) makes it less suitable for high-temperature cooking but it is a good choice for lower-heat cooking methods such as sautéing.

Is one oil healthier than another?

So, when it comes to the question of which is better, avocado oil or olive oil? Both provide heart-healthy fats and a host of other health benefits. Avocado oil is slightly higher in calories and vitamin E. It also has a higher smoke point, making it better for high-temperature cooking. Its strong, buttery flavor also works well in marinades and as a finishing oil.

On the other hand, olive oil, especially extra virgin olive oil, is full of anti-inflammatory polyphenols and is a staple of the Mediterranean diet. It is associated with a lower risk of heart disease, type 2 diabetes, and cognitive decline. It is best used in cold dishes or for cooking over low to medium heat, as its smoke point is lower than avocado oil.

For quality and health benefits, both oils are a great choice. However, avocado oil is a better choice for high-heat cooking, while olive oil is ideal for adding flavor and health benefits to cold dishes and low-heat cooking.