Olive oil is well known for its health benefits. It has a similar fatty acid profile as avocado oil (both have over 70% of monounsaturated fat, the so called ‘good’ fat) making it beneficial in terms of cardiovascular health. However, avocado oil has other benefits which make it a superior oil than olive oil and most other cooking oils.
Highest Smoke Point for Cooking
The smoke point of an oil is the temperature that it starts to smoke and burn. When an oil is overheated the composition of the oil will change significantly and the beneficial nutrients of the oil will be lost. In addition, it also creates advanced glycation end products (AGEs) that are cancerous and known to develop or worsen many degenerative diseases. Thus, it is important to choose a cooking oil with a suitable smoke point for the type of cooking.
One of the main disadvantages of olive oil is its low smoking point. Extra virgin olive oil has a smoking point of around 160 °C making it unsuitable for frying or high temperature cooking. Low-grade refined olive oil has a higher smoking point of around 220 °C. In comparison, extra virgin avocado oil has a smoking point of 250 °C while lower-grade refined avocado oil has a smoking point of 270 °C making avocado oil an excellent choice for high temperature cooking.
|Avocado oil||Refined||270 °C|
|Avocado oil||Extra Virgin||250 °C|
|Coconut oil||Refined||232 °C|
|Olive oil||Refined||220 °C|
|Sesame oil||Unrefined||210 °C|
|Canola oil||Refined||204 °C|
|Coconut oil||Extra Virgin||177 °C|
|Peanut oil||Unrefined||160 °C|
|Olive oil||Extra Virgin||160 °C|
Higher levels of Vitamin E and Carotenoids
Avocado oil has 25% more vitamin E and
nearly triple the amount of carotenoids as olive oil. Vitamin E and carotenoids
both are known for their solid antioxidant and anti-carcinogenic properties,
while vitamin E is known for its skin and hair benefits. It is also high in
beta-sitosterol (two times more than olive oil) which can reduce the risk of
heart disease and stroke. Avocado oil is also a good source of Lutein which has
benefits for eyesight. More details about the health benefits of avocado oil
can be found here.