What is Avocado Oil and How is it Made?
Avocado oil is a plant-based oil extracted from the flesh of avocados. The main production areas are in Mexico, the US, and New Zealand/Australia, with the variety being the most commonly used. The oil is produced through either cold-pressing or mechanical extraction methods, resulting in a vibrant green oil with a slight sheen.
The Benefits of Avocado Oil vs. Olive Oil
Avocado oil and olive oil both offer impressive health benefits. Like olive oil, avocado oil is rich in monounsaturated fatty acids, specifically Omega-9, which make up 71% of its composition. This high Omega-9 content can help lower bad (LDL) cholesterol levels.
Additionally, avocado oil is packed with vitamins and antioxidants. It boasts high levels of vitamin E, which has anti-inflammatory properties and may even help prevent Alzheimer’s disease. Avocado oil also contains lutein, a carotenoid that helps protect the eyes from harmful blue light.
How to Incorporate Avocado Oil Into Your Cooking
Interestingly, avocado oil has a higher smoke point than olive oil. While extra virgin olive oil has a smoke point of 160-180°C, refined olive oil reaches 200-240°C. Avocado oil, on the other hand, can withstand temperatures up to 260°C before smoking, making it a more versatile option for high-heat cooking.
Avocado oil can be used in a variety of ways in the kitchen. It can be drizzled over salads, used for dipping bread, incorporated into egg dishes, stir-fries, and even for searing meats and fish. However, some people may find the distinct flavour of avocado oil overpowering. Those who are more sensitive to the taste can opt for “pure” avocado oil, which has been more refined and has a milder aroma.
While avocado oil offers impressive health benefits, it’s important to be aware of a few potential downsides. The high protein content in avocado oil can be difficult for some people to digest, potentially exacerbating gastrointestinal issues. Additionally, those with latex or avocado allergies may need to exercise caution, as the oil can trigger allergic reactions in some individuals. Lastly, there have been issues with avocado oil adulteration and spoilage, so it’s crucial to purchase from reputable sources.
(Credits: SHOPGALIL)
Overall, avocado oil can be a nutritious and versatile addition to your cooking, offering a range of benefits when compared to traditional olive oil. By understanding the pros and cons, you can make an informed decision about incorporating this superfood oil into your diet.
