Avocado oil vs Olive oil: Is one healthier than the other?

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As people become more health conscious, they have started understanding the difference between good fats and bad fats in their diet. The good fats - monounsaturated and polyunsaturated fats - are good because they enhance good cholesterol levels, curbing the risk of heart disease. The bad fats, on the other hand, increase bad cholesterol levels and can make you prone to getting issues like heart disease, diabetes, and stroke. So, it is natural to increase healthy fats in daily diet. Speaking of healthy fats, people have raved about the health benefits of both olive oil and avocado oil.

As per the BMC Medicine Journal, both these oils contain heart-healthy fats and are known to curb inflammation while guarding your heart against disease. However, as consumers, we are at times left wondering if any one oil is healthier than the other. Let us compare avocado oil vs olive oil so that you can decide which one to choose for your health's sake.

What is olive oil?

Olive oil, as the name suggests, is made from pressed olives. It is available in the multiple varieties such as extra virgin or virgin olive oil. Virgin and extra virgin olive oil are extracted by cold pressing. As per the Foods Journal, olive oil labelled as “olive oil” or “pure”, is a mix of cold-pressed oil and refined oil that has been extracted via chemicals or heat. It is easy to include olive oil in your diet since it is often used for cooking or dressing salads or dips.

As per the Maturitas Journal, olive oil has been known for its health benefits like lowering the risk of certain types of cancer and improving cholesterol and blood sugar levels.

What is avocado oil?

Just like olive oil, avocado oil is a liquid obtained from pressing the fruit of an avocado tree, as per the Molecules Journal. Apart from being native to Central America, avocado is produced in many other countries like New Zealand, the United States, and South Africa.

Both varieties, refined and unrefined avocado oil, are available in the market. The unrefined version is obtained from the method of cold pressing that helps preserve its natural colour and flavour. On the other hand, refined avocado oil is extracted using heat and chemical solvents.

Avocado oil is quite versatile with its usage in both culinary and skin care purposes. As per the Disease Markers Journal, avocado oil also boosts various heart-health benefits like lowering LDL (bad cholesterol) and triglyceride levels.

Nutritional comparison of avocado oil vs olive oil

Avocado oil and extra virgin olive oil both contain 120 calories and 14 grams of fat per tablespoon. Each tablespoon includes 2 grams of saturated fat and 10 grams of monounsaturated fat. Avocado oil contains 2 grams of polyunsaturated fat per tablespoon, while extra virgin olive oil has 1.5 grams. In terms of vitamin E content per tablespoon, avocado oil provides 23 percent of the Daily Value (DV), whereas extra virgin olive oil offers 33 percent of the DV, shares nutritionist Avni Kaul.

Avocado oil vs olive oil: What is healthier?

Avocado oil and olive oil are both quite nutritious and offer numerous health benefits, but they have distinct characteristics.

1. Fats in both these oils

Avocado oil is rich in monounsaturated fats, specifically oleic acid, which may help reduce bad cholesterol levels and improve heart health. Olive oil, particularly, extra virgin olive oil (EVOO), is a cornerstone of the Mediterranean diet. It is also rich in monounsaturated fats, primarily oleic acid. EVOO has a wealth of antioxidants, including polyphenols, which have anti-inflammatory properties and could reduce the risk of chronic diseases, according to the expert.

2. Smoke point

Avocado oil has a high smoke point (around 520°F/271°C), making it ideal for high-heat cooking methods like frying and grilling without degrading the oil's quality, tells the expert. “Olive oil has a lower smoke point compared to avocado oil (about 375°F/191°C for EVOO), making it more suitable for low to medium-heat cooking and as a finishing oil for salads and dips," adds Kaul.

3. Skin and eye health

Avocado oil contains vitamin E, potassium, and lutein, an antioxidant beneficial for eye health. Avocado oil also moisturizes and nourishes dry, chapped, or damaged skin and provides relief from inflammation caused due to psoriasis and eczema. It can help prevent and treat acne and also accelerate wound healing. It can also treat sunburned skin.

Extra virgin olive oil and olive oil can be applied to the skin to hydrate and cleanse the skin regardless of the skin type. It also contains vitamin E, antioxidants, and compounds like squalene and oleocanthal, which further help prevent ageing and repair skin damage. It is non-toxic, hypoallergenic, and anti-microbial. As per the International Journal of Molecular Sciences, olive oil can benefit skin health by preventing infections, healing burns or cuts, and pressure wounds.

4. Nutrient absorption

Both oils have high levels of monounsaturated fats that aid your body in absorbinh nutrients. This is more relevant for carotenoids, a kind of antioxidant that is found in colourful fruits and vegetables. They are fat-soluble, which means our body absorbs them when consumed with high-fat foods.

As per the Journal of Nutrition, eating a salad dressing with avocado oil can drastically enhance the absorption of carotenoids from the veggies. Eventually, both oils are healthy options, and including a variety of oils in your diet can provide a broader range of nutrients and flavours.

When to consume avocado oil?

Avocado oil is suitable for individuals with heart health concerns, as its high monounsaturated fat content can help lower LDL (bad) cholesterol and increase HDL (good) cholesterol. It suits high-heat cooking needs due to its high smoke point, supports eye health with its lutein content, and is gentle on sensitive digestive systems, tells the expert.

However, those having avocado allergies or on a strict budget may want to avoid it due to allergy risks and its higher cost.

When to consume olive oil?

Olive oil, especially extra virgin, is rich in antioxidants and suitable for those seeking anti-inflammatory benefits, following a Mediterranean diet or needing an oil for low to medium-heat cooking. It also helps in digestion and could act as a mild laxative.

However, individuals with olive allergies, those concerned about caloric intake, and those needing oil for high-heat cooking should avoid it as olive oil has a lower smoke point compared to avocado oil, suggests the expert.

Takeaway

Both oils promote heart health, support anti-inflammatory processes, and are high in antioxidants. The choice between them usually, comes down to personal preference and intended use in cooking. For high-heat cooking, avocado oil is generally preferable due to its higher smoke point. For raw applications or moderate-heat cooking, olive oil, particularly EVOO, is an excellent choice for its rich flavour and antioxidant properties.