Avocados are nutrient-dense fruits that have been enjoyed for centuries in various cuisines worldwide. Known for their creamy texture and rich flavor, they are packed with beneficial compounds that support overall health.
Whole avocados provide benefits such as filling fiber, essential micronutrients, and healthy monounsaturated fats. Because of these health benefits, avocado oil has been rising in popularity. Avocado oil is a versatile tropical cooking oil, but research on its health benefits is only beginning to emerge.
1. Supports a Healthy Heart
Most heart-healthy benefits of avocado oil are related to its effect on cholesterol and triglyceride levels.
Avocado oil-enriched diets lower triglyceride, total cholesterol, and low-density lipoprotein (LDL) levels, decreasing the risk of heart disease. Two components in avocado contribute to this health benefit:
- Oleic acid: This is the primary monounsaturated fatty acid in avocado oil that helps lower LDL levels by increasing the activity of LDL receptors in the body. Oleic acid also contributes to less cholesterol production from the body.
- Phytosterols: These plant compounds benefit health and have a structure similar to cholesterol.
Lastly, preliminary research in rats suggests avocado oil may reduce blood pressure, exerting effects similar to those of the medication losartan. However, more human research is necessary to understand the effects of avocado oil on blood pressure.
2. Provides Anti-Inflammatory Effects
Oleic acid decreases the production of inflammatory molecules. According to one study, using avocado oil instead of butter in a meal reduces post-meal inflammatory markers in healthy, overweight adults.
3. Protects Your Skin
Applying avocado oil to your skin may help moisturize dry, damaged, or chapped skin. Oleic acid in avocado oil helps other fatty acids penetrate the skin, and polyphenols provide antioxidant effects that reduce skin inflammation or irritation. Other monounsaturated fats in avocado oil strengthen skin integrity. In particular, avocado oil may help with wound healing.
4. Repairs Hair Damage
Limited research exists on the hair health benefits of avocado oil. Oils may reduce hair damage by preventing harmful substances from entering the hair follicle. Additionally, specific forms of vitamin E (tocopherols) and antioxidants in avocado oil may moisturize hair. However, additional research is necessary.
5. Provides Antioxidant Effects
Research in rodents shows avocado oil lessens cell damage and promotes antioxidant-like effects. Avocado oil reduces unstable harmful molecules (free radicals) in rodent brains and increases the presence of antioxidant molecules.
6. Helps Maintain a Healthy Weight
Some research suggests that monounsaturated fats support weight management and may prevent obesity.
One review of human intervention studies observed decreases in abdominal fat with a diet enriched in the monounsaturated fat oleic acid. Additionally, oleic acid may support weight management by increasing feelings of fullness after a meal. However, the review looked at all food sources of oleic acid, not just avocado oil. Avocado oil is a more concentrated fat source, so staying mindful of how much you use is still essential.
7. Helps Control Blood Sugar
One study among healthy adults who were overweight observed reduced post-meal blood sugar and insulin levels when a high-fat meal contained avocado oil in place of butter. Replacing butter with avocado oil may contribute to a more favorable metabolic health profile. Still, additional research is necessary to understand the influence of avocado oil on blood sugar and diabetes risk.
Avocado Oil Nutrition
Avocado oil is a healthy cooking oil. Its nutritional profile contributes to its health benefits.
One tablespoon (14 grams) of avocado oil has 124 calories and is entirely fat. Avocado oil contains a mix of saturated, monounsaturated, and polyunsaturated fats.
It is 11.6% saturated fats, 70.6% monounsaturated fats, and 13.5% polyunsaturated fats. Most monounsaturated fat in avocado oil is oleic acid (67.9%), an essential omega-9 fatty acid.
Besides its fat content, avocado oil is a significant source of phytosterols and the plant compounds carotenoids and chlorophylls. Carotenoids have antioxidant properties, whereas chlorophylls may reduce inflammation.
| Fat Profile of Avocado Oil Compared to Other Oils | |||
|---|---|---|---|
| Saturated fat | Monounsaturated fat | Polyunsaturated fat | |
| Canola oil | 7% | 66% | 27% |
| Safflower oil | 8% | 77% | 14.5% |
| Avocado oil | 11.5% | 70.5% | 13.5% |
| Olive oil | 16.5% | 74% | 9.5% |
| Peanut oil | 17% | 61% | 21% |
| Coconut oil | 83% | 6.5% | 2% |
Is Avocado Oil Healthier Than Other Oils?
Whether avocado is healthier than another oil depends on the other oil. Many popular cooking oils, including avocado oil, contain a balance of mono- and polyunsaturated fats that contribute to health benefits.
Olive Oil vs. Avocado Oil
The benefits of olive oil are well-researched.
Both oils have similar nutrition profiles and are rich in monounsaturated fats.
The American Heart Association advises choosing oils with less than 4 grams (g) of saturated fat per tablespoon. To compare:
- Avocado oil contains 1.6 g of saturated fat
- Olive oil has 2 g of saturated fat
Olive oil is higher in polyphenols and may contain more vitamin E than avocado oil.
Both oils are equally healthy.
Coconut Oil vs. Avocado Oil
Coconut oil is a significant source of saturated fat. The U.S. Dietary Guidelines for Americans recommend keeping saturated fat intake at less than 10% of daily calories because of its association with increased heart disease risk. Coconut oil is 83% saturated fat.
Research shows that coconut oil raises LDL cholesterol. Elevated LDL cholesterol is a risk factor for heart disease.
While there are benefits of coconut oil, avocado oil is healthier.
Seed Oils vs. Avocado Oil
Seed oils include canola, cottonseed, safflower, and sunflower. Seed oils contain more polyunsaturated fats and less monounsaturated fats than avocado oil.
A balance of seed oils and avocado oil supports a healthy eating pattern. Replacing saturated fats with polyunsaturated fats instead of monounsaturated fats (like the proportions found in seed oils) has a more pronounced effect on lowering cholesterol levels and supporting heart health.
Avocado oil is slightly healthier than seed oils.
How to Cook With Avocado Oil
Not only is avocado a nutritious oil, but it also has a variety of cooking applications, including:
- Smoke point and cooking applications: Avocado oil has a neutral, buttery flavor and a high smoke point, making it versatile for cooking.
- Flavor profile and food pairings: Use avocado oil to prevent sticking and help with even cooking, or drizzle avocado oil on salads or other dishes before serving. You may not want to use avocado oil if you want a nutty-flavored oil to enhance a dish.
- Best practices for storage and use: Store avocado oil in a cool, dry, dark place to preserve its nutrient content. Aim to use avocado oil within the first two to six months after purchasing it..
How to Incorporate Avocado Oil Into Your Diet
Start incorporating avocado oil into your diet by using it instead of butter. Because of its high smoke point, avocado oil is incredibly versatile. You can use it with all cooking methods, such as the following:
- Easy recipes: Use avocado oil in salad dressings. Toss vegetables in avocado oil and seasoning, then roast for an easy, antioxidant-packed side dish. Brush vegetables, meat, or fish with avocado oil before grilling or cooking them at a high temperature to prevent sticking and help with cooking.
- Substitutions for other cooking oils: Avocado oil’s neutral buttery flavor makes it a suitable option for baking. Replace other oils with avocado oil in a one-to-one ratio.
- Tips for maximizing health benefits: Opt for extra virgin avocado oil whenever possible. Extra virgin avocado oil is a higher-quality oil produced using cold pressing techniques without the addition of any chemicals or solvents. Extra virgin avocado oil is more flavorful and contains more polyphenols than its refined counterpart.
Is Avocado Oil Safe for Me?
Avocado oil is generally safe for consumption.
- Allergy: Do not consume avocado oil if you are allergic to it or its parts. Although rare, avocado allergies can occur. Oral allergy syndrome from avocados is possible, especially if you are also allergic to birch pollen. If you are allergic to latex, you may be sensitive to avocado due to cross-reactivity.
- Interactions: People who take the anticoagulant warfarin should consult their healthcare provider before regularly using avocado oil because monitoring vitamin K intake with blood-thinning medications is essential.
- Precautions: Although avocado oil is healthy, it is still a significant source of fat in the diet. Therefore, consume added oils in moderation, at about two tablespoons per day. Fats still contribute substantial calories to the diet.
- Side effects: Limited research exists on the side effects of avocado oil.
Summary
Avocado oil is a popular cooking oil due to its versatility and nutritional benefits. Monounsaturated fats in avocado oil are associated with improved cholesterol levels, and other compounds confer anti-inflammatory and antioxidant properties to support health.
Avocado oil’s neutral taste and high smoke point make it well-suited for various cooking applications, from stir-frying to baking, garnish or dressings.
If you’re unsure where to start incorporating avocado oil into your diet, try replacing butter with avocado oil when cooking.