Avocado Oil Vs Olive Oil: A Scientific Comparison of Health Benefits
By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 30, 2024Click to rate this article!
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By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 30, 2024Table of Contents
Stuck on selecting the healthiest cooking oil – avocado oil or olive oil? No worries! By understanding their nutritional worth and potential gains to your health and cooking methods, you can make an easier choice. This blog will give you a scientific breakdown between these two favored cooking oils.
We’ll dive into the makeup, extraction steps, nutritional details, and health boosts of both oils. After reading this post, you’ll know which one fits your cooking practices and personal choices best.
Did you know?
Avocado oil is becoming a hit as a healthy, handy, and tasty cooking oil. It comes from the fruit of the avocado tree (Persea americana). This tree is a native to Central America.
There are two main ways to get avocado oil:
Cold-pressed avocado oil keeps its natural color, taste, and nutrients. With this method, the fruit gets pressed at cooler temps. This ensures that the oil doesn’t get much heat exposure.
With expeller-pressed avocado oil, heat and sometimes chemical solvents are used. The processed oil often goes through bleaching and deodorizing steps. This results in less tasty and less nutritious oil.
Avocado oil holds many helpful compounds like:
Unsaturated fatty acids are key in avocado oil. Included are monounsaturated fats and polyunsaturated fats. Saturated fats are somewhat low.
Avocado oil, rich in vitamins and minerals like vitamin E and potassium, has antioxidant perks. It aids immune function and helps keep the heart healthy.
Avocado oil, full of flavor and flexibility, has many uses in the kitchen and cosmetic products. Its mild, butter-like flavor enhances lots of dishes. Also, its softening features make it a great add-in for skin and hair care items.
Let’s have a look at the table below:
| Extraction Methods | Composition |
|---|---|
| Cold-pressed | Higher in nutrients than expeller-pressed |
| Expeller-pressed | Less tasty and nutritious compared to cold-pressed |
| Rich in monounsaturated fats, oleic acid, vitamin E, and potassium |
From what I have seen, avocado oil might be highly placed for its numerous potential benefits, particularly in the realm of skincare. One notable advantage of avocado oil might be its rapid absorption rate when applied to the skin. This characteristic may allow for quick absorption, delivering its nourishing qualities effectively.
Dr. Siddharth Gupta, MD
A basic part of the Mediterranean diet, olive oil comes from pressing olives. There are various kinds, each with unique traits and nutritional worth.
Olive oil comes in different forms, depending on the process level:
The least processed and most nutritious, extra virgin olive oil comes from cold-pressing. This preserves its natural flavors, smell, and nutrients.
A bit more processed than extra virgin olive oil, virgin olive oil still has many health perks. It can be used for cooking or as a finishing oil.
Pure olive oil blends cold-pressed oil and refined oil extracted using heat or chemicals. It’s less flavorful and nutritious compared to extra virgin and virgin olive oil.
These olive oils go through more heat and chemical processing. They end up with a lighter color, taste, and poorer nutritional content.
Like avocado oil, olive oil is extracted with either cold-pressed or heat and chemical processing methods.
Extra virgin and virgin olive oils are produced through cold-pressing. This ensures the oils’ nutrients, flavor, and aroma stay intact.
This method is used to extract more processed types of olive oil, like pure, light, and extra-light. While allowing for a bigger yield, it cuts down on the final product’s nutritional value.
Olive oil is made up of a number of good compounds, including:
Oleic acid, a monounsaturated omega-9 fatty acid, is the main component in olive oil. It’s known to lower inflammation and improve overall health.
Vitamin E and other antioxidants found in olive oil bring about health perks and act as anti-inflammatory agents.
Olive oil is often used for cooking, dipping, drizzling, and finishing dishes, showing its cooking versatility. Add to this its moisturizing and emollient properties. These make it a go-to ingredient in beauty products. They also form the base of many traditional medicine remedies.
Look at the table below:
| Oil Types | Extraction Methods | Composition |
|---|---|---|
| Extra virgin olive oil | Cold-pressed | Rich in nutrients, oleic acid, and vitamin E |
| Virgin olive oil | Cold-pressed | Less nutrients than extra virgin but still useful |
| Pure olive oil | Heat and chemical processing | Less potent flavor and nutritional value |
| Light and extra light | Heat and chemical processing | Least healthy; mostly used for high-heat cooking |
Based on my observations, I may say that olive oil might serve as a considerably healthier alternative to dietary fats, particularly those derived from animals. When it comes to cooking, olive oil may provide a nutritious substitute for butter, margarine, and various other types of fat. Moreover, a study conducted in this regard demonstrated a remarkable correlation: replacing unhealthy fats with olive oil might be linked to a reduced risk of mortality.
Dr. Rajeev Singh, BAMS
To make a smart choice between avocado oil and olive oil, it’s vital to understand their nutritional differences.
Even though avocado oil and olive oil are mainly made of monounsaturated fats, their fatty acid profiles differ slightly:
Both oils have a similar amount of monounsaturated fats, mainly oleic acid. Foods rich in oleic acid are shown to reduce inflammation and blood pressure levels.
Avocado oil slightly beats olive oil in polyunsaturated fat content. Though they’re good for you, polyunsaturated fats are easier to oxidize. This makes them less stable at high temperatures.
Saturated fat content in both oils is fairly low. Both avocado oil and olive oil have nearly equal amounts.
Even though both oils have important vitamins and minerals, the quantities can vary:
Look at the table below:
Calories per tablespoon (15 ml) are similar for both avocado and olive oil. Each provides around 120 calories.
| Nutrient/Content | Avocado Oil | Olive oil |
|---|---|---|
| Calories | 120 (per 15 ml) | 120 (per 15 ml) |
| Total fat | 14 grams (per 15 ml) | 14 grams (per 15 ml) |
| Monounsaturated fat | 10 grams (per 15 ml) | 10 grams (per 15 ml) |
| Polyunsaturated fat | 2 grams (per 15 ml) | 1.5 grams (per 15 ml) |
| Saturated fat | 2 grams (per 15 ml) | 2 grams (per 15 ml) |
| Vitamin E | 23% of Daily Value (DV) | 33% of DV |
I may attest to the benefits of avocado oil in skincare products. When incorporated into soaps, it might noticeably improve lathering, creating a luxurious and abundant foam. Additionally, when used in creams, it may impart a smoother texture, resulting in a delightful and velvety application.
Dr. Smita barode, BAMS
Avocado oil and olive oil provide loads of health benefits, but they differ slightly in the benefits they offer.
The high content of monounsaturated fats and oleic acid in both oils improves cholesterol levels. It also helps regulate blood pressure.
Both avocado oil and olive oil have been seen to raise HDL cholesterol (the “good” cholesterol). They also lower LDL cholesterol (the “bad” cholesterol). Thanks to their high monounsaturated fat content.
Both oils can positively effect blood pressure. The oleic acid-rich content in avocado and olive oil can help decrease inflammation. This may lead to lower blood pressure levels.
Adding either oil to your diet could help with managing your weight. The unsaturated fats in both oils can curb hunger. They could help with appetite control. This prevents eating too much and helps with managing meal sizes.
Oleic acid, polyphenols, carotenoids, and tocopherols add up to the anti-inflammatory properties of avocado oil and olive oil. These compounds work well together to lower inflammation in the body.
Working avocado oil or olive oil into your diet could boost digestive health. The monounsaturated fats in these oils lessen inflammation in the gut. Also, the flavonoids in olive oil are known to have antibacterial effects. They could protect against harmful gut bugs.
Check out the table below:
| Benefits | Avocado Oil | Olive oil |
|---|---|---|
| Heart health | Positive effects on cholesterol levels and blood pressure | Similar benefits, with possible benefits due to oleic acid content |
| Weight management | Helps control appetite | Similar benefits related to fullness |
| Anti-inflammatory | Rich in oleic acid, polyphenols, carotenoids, and tocopherols | Comparable benefits, slightly more polyphenols |
| Digestive health | Favors gut health by cutting inflammation | Antibacterial flavonoids offer extra benefit |
Menopausal women may often face challenges due to hormonal changes, such as emotional fluctuations, hot flashes, depression, anxiety, and vaginal dryness. During these times, I think that olive oil might be a helpful solution. It possesses antioxidant and anti-inflammatory properties that may help ease symptoms and help cope with menopause.
Dr. Anuja Bodhare, MD
Antioxidants are needed to fight oxidative stress and together, they protect body cells.
Both oils hold polyphenols that provide antioxidant benefits. However, olive oil may harbor slightly more. This makes it a stronger antioxidant source.
Carotenoids and tocopherols found in both avocado oil and olive oil provide antioxidant protection. They’re key for healthy skin and eyes.
Check out the table below:
| Antioxidant Compounds | Avocado Oil | Olive oil |
|---|---|---|
| Polyphenols | Present, but less than olive oil | More concentration than avocado oil |
| Carotenoids and tocopherols | Present in both oils | Similar antioxidant benefits but with slightly more vitamin E |
Avocado oil and olive oil provide soothing and nourishing effects due to their natural ingredients. Therefore, they are popular picks for skin care.
The high levels of monounsaturated fats and vitamin E in both oils help feed and moisturize the skin. As such, they’re amazing choices for keeping a healthy complexion.
Both oils hold antioxidants that quench free radicals. These radicals can cause premature aging and harm cells in the skin. Regular use or intake of these oils may lead to a younger-looking complexion.
Antioxidants, including carotenoids, in avocado oil and olive oil can help shield skin from harmful UV rays and visible light. They reduce the risk of sunburn and other skin damage caused by sunlight.
Refer to the table below:
| Skin Benefits | Avocado Oil | Olive oil |
|---|---|---|
| Moisturization and nourishment | High in monounsaturated fats and vitamin E | Similar skin hydration and nourishment benefits |
| Anti-aging | Full of antioxidants | Similar antioxidant content and anti-aging benefits |
| Sun protection | Defense against UV damage provided by carotenoids | Similar benefits in protecting skin from the sun |
Knowing the value of the smoke point in cooking oils is key to keeping the nutritional value of the oils. It also keeps the overall quality of the dishes you’re preparing.
The smoke point is the temp at which an oil starts to break down and release harmful free radicals. Cooking oils at or below their smoke point will maintain both their flavor and their health perks.
Avocado oil’s smoke point is higher than olive oil’s, which means it’s less likely to degrade during high-temp cooking methods. Avocado oil’s unrefined smoke point is about 480℉ (250℃), while extra virgin olive oil’s smoke point is about 375℉ (191℃).
Avocado oil is fitting for high-heat cooking techniques, like sautéing, grilling, searing, and baking. This is owed to its higher smoke point. On the other hand, olive oil fits best for lower heat methods, like simmering, stewing, and medium-heat sautés.
Take at the table here:
| Smoke Point Parameters | Avocado Oil | Olive oil |
|---|---|---|
| Smoke Point | Higher smoke point (480℉/250℃) | Lower smoke point (375℉/191℃) |
| Best Uses Based on Smoke Point | Suitable for sautéing, grilling, searing, baking | Good for simmering, stewing, medium-heat sautés |
Both avocado oil and olive oil play a key role in nutrient absorption, especially when consumed with beneficial nutrients in other foods.
Fats, like those found in avocado oil and olive oil, aid in absorbing fat-soluble nutrients, such as vitamins A, D, E, and K. Consuming high-fat foods along with these nutrients improves their availability and uptake by the body.
Both oils help absorb nutrients due to their content of monounsaturated fats. A study found that dressing a salad with avocado oil greatly boosted the absorption of carotenoids from the veggies. Likewise, adding olive oil to tomato juice was seen to boost the absorption of the carotenoid lycopene.
Check out the table below:
| Nutrient Absorption Factors | Avocado Oil | Olive oil |
|---|---|---|
| Role in Nutrient Absorption | Boosts absorption of fat-soluble nutrients | Similar benefits in promoting nutrient absorption |
| Nutrient Absorption Qualities | Boosts absorption of carotenoids from vegetables | Ups lycopene absorption from tomato juice |
Weighing their health benefits and how they fit with specific cooking methods, choosing between avocado oil and olive oil relies on things like personal taste and individual health goals.
Though both avocado oil and olive oil offer countless health benefits like heart health, weight management, anti-inflammatory properties, and skin care, there might be times where one is more beneficial. For example, olive oil might be better for people who put a premium on its higher polyphenol content. Meanwhile, avocado oil might be a better fit for high-heat cooking due to its higher smoke point.
In general, both avocado oil and olive oil add health benefits to your diet. However, think about personal tastes and specific health needs. This will guide you in choosing the right oil for how you live.
Have a look at the table here:
| Decision Factors | Avocado Oil | Olive oil |
|---|---|---|
| Health Benefits | Same as olive oil with some benefits for high-heat cooking | Slightly more antioxidants; besides this, benefits are much the same |
| Cooking Methods | Best for high-heat methods | Works well for low-heat or no-heat methods |
| Personal Preferences & Health Needs | See how benefits align with what’s important to you | Weigh olive oil’s pluses against your needs |
Summing it up, avocado oil and olive oil provide lots of health benefits, flexibility in cooking, and taste. Knowing their nutritional differences and proper uses, you can make an educated choice on the best oil for your diet.
Ultimately, personal taste and individual needs will play a big part in deciding the best oil for you. Grab the chance to test and try out each oil. Then, find your own balance. Logic and some new insights can help you make an educated choice on the best cooking oil.
In many cases, yes. However, remember that their taste profiles and smoke points differ. For high-heat cooking methods, avocado oil might be a better fit. At the same time, olive oil suits lower-heat applications better or as a finishing oil.
Extra virgin olive oil and cold-pressed avocado oil often rank higher in terms of quality and nutritional worth. Yes, they’re pricier. But if your main goal is getting the max health benefits, paying more might be worth it.
Keep both oils in a cool, dark place. Keep them away from heat and direct sunlight. This will extend their shelf life and keep their flavor and nutrients. Also, always seal the container tightly after each use.
As long as they’re part of a balanced diet, there are little risks with avocado oil or olive oil. But it’s important to pick quality products. Also, pay attention to the oils’ smoke points while cooking to avoid harmful free radicals.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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