What Is The Difference Between Olive Oil And Avocado Oil

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What Is the Difference Between Avocado Oil and Olive Oil?

What Is the Difference Between Avocado Oil and Olive Oil?

What is the distinction between avocado oil and olive oil, and which oil is the healthier choice for a family? In this post, we examine the uses and health benefits of two of the most nutrient-dense oils to determine which is the best of the best:


Olive Oil vs. Avocado Oil

What exactly is olive oil?

Olive oil is one of the most widely used cooking oils in the United States today. It's made from pressed olives, which are a small stone fruit that grows on trees. Olives are native to the Mediterranean region, but today, 98 percent of the world's olive oil is grown and cultivated in 20 countries that comprise the International Olive Oil Council. It's used to dress salads, cook vegetables and meat, and even bake. It's touted for its many potential health benefits.

Of course, not all olive oil is the same. Pure, light, extra virgin, and virgin olive oils can be found on supermarket shelves.


What exactly is Avocado Oil?

Avocado oil, like olive oil, is extracted from the fruit of the avocado tree (Persea americana) and is classified as a stone fruit. Avocado is a native of Mexico and Central America, but it is now grown all over the world, including the United States and New Zealand.

There are two kinds of avocado available for purchase: refined and unrefined. Unrefined avocado oil is cold-pressed, which preserves its color and flavor, whereas refined avocado oil is typically extracted using heat and chemical solvents. Avocado oil is extremely versatile and is commonly used in cooking and skincare.

It also has a very high smoke point: 250 °C (482 °F) for unrefined avocado oil and 271 °C (520 °F) for refined avocado oil, making it versatile enough to use in salad dressings, sear steaks, roast vegetables, or deep-fry your favorite chicken.

A higher heat point simply means that the oil can withstand higher cooking temperatures before dissolving and releasing potentially cancer-causing free radicals.


Fat Saturated vs. Fat Unsaturated

If you already know the difference between saturated and unsaturated fat, you can skip ahead to the next section.


What exactly is Saturated Fat?

Saturated fats are typically solid at room temperature, with a few exceptions. Saturated fatty acids are commonly derived from animal fat, such as dairy and meat, but coconut oil, peanut oil, and palm oil also contain higher levels.

Saturated fatty acids are classified according to their total number of carbon atoms. Saturation of a fatty acid simply means that its carbon atoms are completely filled with hydrogen atoms. There are no double bonds between the fatty acids, so they are tightly packed.

The question of whether saturated fats cause heart disease is still being debated.


What exactly is unsaturated fat?

Unsaturated fats, as opposed to saturated fats, are loosely packed chains of fatty acids. Unsaturated fat is commonly thought of as "healthy fats" or "good fats." At room temperature, these are usually liquid. There are two types of unsaturated fat:

A single, double bond connects two carbon atoms in monounsaturated fats. Monounsaturated fat is abundant in nuts, olive oil, and avocado oil. In the case of olive oil and avocado oil, they are high in oleic acid, a monounsaturated omega-9 fatty acid with the chemical formula C18H34O2 that is classified as a monounsaturated omega-9 fatty acid, or 18:1 cis-9. 

Polyunsaturated Fats: Polyunsaturated fats have multiple double bonds between carbon atoms and can only be obtained through food. They are classified into two types: omega-3 fatty acids and omega-6 fatty acids.


Avocado Oil vs. Olive Oil Nutritional Comparison

One tablespoon (15 mL) of Extra Virgin Olive Oil contains the following ingredients:

  • 120 calories
  • 14 g of fat
  • 2 gram saturated fat
  • 10 g monounsaturated fat
  • 1.5 gram polyunsaturated fat
  • Vitamin E: 33% of RDV (RDV)

Avocado oil contains the following nutrients in one tablespoon (15 mL):

  • 120 calories
  • 14 g fat
  • 2 gram saturated fat
  • 10 g monounsaturated fat
  • 2 gram polyunsaturated fat
  • 23 percent of the RDV for vitamin E

Which is the better option? Olive Oil vs. Avocado Oil

Olive oil and avocado oil both have a high vitamin E content, with olive oil having slightly more vitamin E than avocado oil. Because vitamin E is a fat-soluble antioxidant, it is essential.

What are antioxidants, and what do they do? Antioxidants protect cells from free radicals' potentiall disastrous and damaging effects. Free radicals are thought to play a role in the development of cancer and cardiovascular disease.
Lutein, an antioxidant, is abundant in both oils. According to research, lutein is particularly important for eye health and may even protect skin from UV rays and visible light damage.


Avocado oil is particularly well-known for its skin-beneficial properties.

A topical cream containing avocado oil and vitamin B12 improved symptoms of plaque psoriasis in one study, while avocado oil may aid in wound healing by increasing collagen production and decreasing inflammation in another study in animals.


Terms and Conditions of Use

Avocado oil has a neutral flavor and does not add much flavor. This is ideal if you want the flavors of the food you're preparing to stand out.

It may also make it easier to use in a wider range of recipes, such as bread or other baked goods, where a neutral oil won't add any new flavors. It can also be used as a vegetable oil substitute (i.e. sunflower oil, canola oil, or safflower oil).
Extra virgin olive oil, in particular, has a much stronger flavor and is usually associated with savory dishes. As a result, it's more commonly used in salad dressings or when cooking meats and vegetables than in sweets like brownies or breads. Olive oil's slightly spicy flavor comes from a powerful antioxidant polyphenol called oleocanthal, which is found in high-quality extra virgin olive oils.

Olive oil can be used in high-heat cooking, but it should not be heated to the same temperatures as avocado oil. This is especially true when it comes to EVOO. Light olive oils or olive oil blends are more refined and have a higher smoke point.

While cooking, olive oil seals in moisture and flavor. Drizzling or rubbing your whole roast chicken, turkey, or simple baked chicken breasts with oil before baking helps to lock in moisture and pass the flavors of your seasoning through the oil and into the meat rather than simply dry rubbing the meat.

Avocado oil will definitely add moisture to the meat, but because of its mild flavor, it won't add much to the flavor profile on its own.

At low temperatures, either oil will suffice because the smoke point is unimportant, and the flavor difference isn't usually a deal-breaker because the oil will absorb the flavors of the dish when paired with vibrant vegetables and herbs.


Which Essential Oils Should I Purchase?


It is true that quality matters. Both oils have different health benefits depending on the quality of the product and the refining process. Because the refining process can strip oils of many of their nutrients and antioxidants, it's best to buy higher-quality oils in dark glass bottles.

Extra-virgin and cold-pressed oils, in general, are the least refined and healthiest options.

Which oil is the most cost-effective?


Avocado oil is, on average, slightly more expensive than olive oil. The cost is largely determined by the oil's quality and degree of refinement. Although there are low-cost avocado and olive oil varieties, it is always worth investing in high-quality avocado or olive oil because you will know that the oils will have the most nutrients available.
The "extra-virgin" label should not be taken at face value, according to Time Magazine Online. Their experts advise us to learn more about the production and refinement of "extra-virgin" oils. "Extra-virgin" is a marketing term that does not always imply that the product is less refined.

Even a 2015 test by the National Consumer's League of name brand olive oils found that six of eleven oils tested did not meet the criteria to be labeled "extra-virgin." It's best to do your research ahead of time if you want to know exactly what's in your oil or how it was refined.


I'm undecided about how much I should use.

Olive and avocado oils are among the healthiest oils to consume, and they play an important role in a balanced diet. They should, however, only be used in moderation. When sautéing vegetables, searing meats like pork chops or steak, or stir-frying your favorite homemade Chinese takeout, like this personal favorite, moo goo gai pan, all you need is a tablespoon or two.

Last Word

So, in the great olive oil vs. avocado oil debate, who wins? The truth is that it is both!
 Both olive and avocado oils are excellent pantry additions. They're among the most effective alternatives to blended, highly refined, and processed vegetable oils. Substituting olive or avocado oil for vegetable oils like soybean, canola, or corn oil, which can cause inflammation in the body, can help you stay healthy.

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