A favorite among the keto crowd and haters of seed oils, avocado oil is gaining steam as a favorite liquid fat in kitchens.
From a nutrition perspective, what is most notable about it is the high content of monounsaturated fat—70% of its calories—and low amount of saturated fat: 1 tablespoon has 1.6 grams saturated fat whereas the same amount of coconut oil contains 9.5 g. Based on this, one could argue that avocado oil is a heart-healthy option for cooking and salad dressings.
One crossover study in the Journal of Functional Foods showed that replacing butter with the equivalent amount of avocado oil calories in a meal improved post-meal blood lipid and inflammation levels in participants.
Just keep in mind that much of the nutrition found in the whole avocado—including fiber, vitamins and minerals—won’t be present in the isolated fat. For cooking and baking, it’s best to use avocado oil that is designed for this purpose, which sometimes is labeled as “pure.” Not only will it have a higher heat threshold but also a lighter color and more neutral flavor than a less refined oil that is typically labeled as “extra virgin” and is ideal for use in dressings and sauces. After all, you may not want your chocolate chip cookies to taste slightly like guacamole.
The verdict: If your budget allows, pricey avocado oil is a good option for a variety of culinary uses. But there is nothing wrong with falling back on your favorite olive oil which, to date, has more robust research in the literature.
See also: Time for an Oil Change
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