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Can I Use Avocado Oil Instead Of Olive Oil
Avocado oil is a healthy alternative to butter and other oils. Avocado oil has a higher smoke point than olive oil and may be better suited for high-heat cooking. Avocado oil’s high smoke point of 520 degrees Fahrenheit makes it suitable for sautéing, roasting, frying, and baking.
The beauty of olive oil is that it has an extremely high smoke point (up to 520 degrees F), so you can use it in all kinds of high-heat cooking situations, like sauteing your meat. Extra Virgin Olive Oil has a lower smoke point than Avocado Oil, so it is not well-suited to cooking in high temperatures. Avocado oil is unrefined, just like extra virgin olive oil, but has a higher smoke point, meaning that you can use it for cooking at higher temperatures, which is ideal for stir-fries. Because grapeseed oil has a higher smoke point, it can be used for roasting, sauteing, and frying vegetables and meats.
Macadamia nuts have a fairly high smoke point of 410F; so, you can use it to cook and bake without worrying that it will oxidize during heating. While walnut oil does not have any flavor when stored at room temperature, it does get bitter when used for baking.
When stored at room temperature, coconut oil is solid, making it a good substitute for butter when spreading it on toast. Because coconut oil is such an excellent source of fatty acids, it stimulates fat burning in the body, providing more energy for the body, meaning more energy for exercising.
This oil has various benefits beyond cooking including hair care, skin care, and even weight loss. Vegetable and canola oils are typically highly processed, and are not nearly as natural as the alternatives we listed above. It is usually recommended that you avoid vegetables and canola oils if you are looking for high-quality food that has some nutritional benefits.
Similar-minded alternatives such as avocado oil actually do have some good qualities (like a healthy fat and lots of vitamins and minerals) and are all far better for you than vegetable oils, and even pork fat. Both olive oil and avocado oil are considered good fats, and they are great sources of monounsaturated fatty acids, which may help boost heart health. Both avocados and olive oil are great sources of antioxidants, which may help your body protect against damage caused by oxidative stress. Something that makes olive oil and avocado oil so similar is that both are extremely high in the heart-healthy oleic acid, which is another unique monounsaturated omega-9 fatty acid.
The fact that avocado oil is packed with healthful fats and antioxidants, and has a nutritional profile similar to that of olive oil, is probably part of the appeal, but we wanted to see how well it works in recipes. While olive oil is an excellent choice–incredibly versatile and packed with healthy fats–it is also starting to face some competition from like-minded alternatives, such as avocado oil. One problem with olive oil is that it has a low smoke point (the temperature at which an oil starts smoking, producing smoke and free radicals), meaning that it is not ideal for sauteing foods or for other baking tasks requiring a higher temperature.
This means that olive oil is best used for raw applications (such as salad dressings) or low-temperature baking, butter poaching, and slow-roasting. Some baking recipes simply do not taste the same using olive oil (or coconut oil, for that matter); with a more gentle flavor that soaks up nicely in higher temperatures, avocado oil could make those cookies taste as good as using a stick of butter. Cheaper varieties of both avocado and olive oil are available, but it is always worth investing in higher-quality avocado or olive oil, as you will know that the butter will have the highest amount of nutrients available.
| Olive Oil | Avocado Oil |
| It has neutral flavor | It has rich and nutty flavor |
| It is much better for our health | It is not that great for our health |
| It is extracted for olives | It is extracted from avocado |
One of the key differences between avocados and olive oil is flavor profile, which makes using either largely subjective and dependent on personal preference. Let us leave the regular oils out of the equation when making vinaigrette; sunflower oil can fill in for them and elevate their overall taste.
Two of the healthiest oils are avocados and olives: Both are fats that are cold-pressed from whole foods. As Caroll Lee points out, some olive oils are better for your health than others, and paying the premium price for top-quality extra-virgin olive oil is worthwhile for anyone looking to reap a wealth of benefits by including oils in their diet. There are nuances that come with the oils chemical makeup, which may dictate the key health benefits–and risks–of using different oils in our diets. Staying healthy may be as simple as substituting olive or avocado oil for vegetable oils such as soy, canola, or corn oils, all of which may cause inflammation in the body.
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Serena Poon notes that while less research is available on the health benefits of avocado oil, its oleic acid composition and phytochemicals suggest avocado oil may help to support cardiovascular health. One specific study found that a topical cream with avocado oil and vitamin B12 improved symptoms of psoriasis caused by plaque formation (source), and another animal study found that avocado oil can aid in wound healing by increasing collagen production and decreasing inflammation (source).
Just remember to add the avocado oil only to non-heated dishes, which means that you can make linseed oil shine in sauces, marinades, dressings, salads, but keep it on the side for the heat. Even though the mechanical process is a bit higher in temperature than for some of the other oils, this end product is still considered to be avocado oil cold-pressed, and has that fresh fruit taste. Avocado oil is pressed from the fruits of the avocado tree (Persea americana) and, like olives, is classified as a stone fruit.
To give you a sense of what vegetable oil, or canola oil, is, is the oil that is pressed from a variety of seeds or grains. Coconut can be used instead of olive oil in cooking, but is particularly great for curry dishes, stir-fries, and even certain baked goods. Flaxseed oil has a low smoke point, so you are advised against using it in your cooking because it burns easily.
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Avocado Oil Extra Virgin Olive Oil Calories 120 120 Fat 14 grams 14 grams Saturated Fat 2 grams 2 grams Monounsaturated fat 10 grams 10 grams Polyunsaturated fat 2 grams 1.5 grams Vitamin E 23% Daily Value (DV) 33% DV As you can see, avocado oil and olive oil both provide similar amounts of calories in one serving.
Is avocado oil OK for baking?
A high smoke point exists for avocado oil, and it is, therefore, perfect for baking, searing, and browning food. Polyunsaturated fats make up roughly half of avocado oils’ monounsaturated fat content, which is considerable.
Can you use avocado oil in place of olive oil?
Yes, you easily substitute avocado oil for olive oil. They both tend to have similar nutritional and dietary benefits and are excellent sources of monosaturated fats, thus preventing cardiovascular diseases. However, just be aware that avocado oil has a strong avocado flavor that can affect the recipe’s taste.
Can I substitute avocado oil for olive oil in pasta?
Making oil-based pasta will require high temperatures when cooked, meaning that it will also require oils with a high smoke point. Suppose you do not have olive oil available. In that case, you can easily switch to Avocado oil (400°F), whether you want to make an Italian pasta recipe or a simple Spaghetti Aglio e Olio.