Avocado Oil: Friend Or Foe Of Plant-Based Diets?

Avocado oil is a controversial topic when it comes to plant-based diets. While avocados are a whole food, avocado oil is not, and is considered highly processed. People on a plant-based diet tend to avoid processed foods, and so some may choose to avoid avocado oil. However, avocado oil is still vegan and plant-based, and can be consumed in moderation as part of a healthy diet.

Avocado oil is packed with nutrients and is a good source of oleic acid, polyunsaturated fats, carotenoids, and other antioxidants. It has been linked to improved heart, skin, and eye health, and can be used as a substitute for butter and seed oils. It has a high smoke point, making it suitable for roasting, grilling, and pan-frying.

However, it is important to remember that avocado oil is calorie-rich, and consuming too much of it can exceed your recommended calorie intake. As with all foods, it is best consumed in moderation.

Avocado oil is not part of a whole-food plant-based diet

A whole-food plant-based diet focuses on whole plant foods in their natural state or as close to their natural state as possible. These are the foods that keep the body healthy, lean, energised and free of illness and common diseases like type 2 diabetes, as much as any food can. Whole plant foods boost the immune system, have anti-inflammatory power, and supply the body with huge amounts of antioxidants.

All oils, even olive oil and coconut oil, are considered highly processed foods and are therefore not included in a whole-food plant-based diet. Avocado oil is no exception.

The Problems with Processed Foods

When a whole plant food is turned into oil, the original structure of the plant is compromised, and what's left is a nutrient-void, high-fat, calorie-dense ingredient with zero fibre. Oil is 100% fat and contains 120 calories and 14 grams of fat per tablespoon. That adds up fast, and since oil has zero fibre, the body absorbs it quickly and it is immediately converted into body fat.

The Benefits of Whole Plant Foods

Eating whole plant foods instead of the oil version of that food is much better for your health. For example, sesame seeds are more beneficial for your body than sesame oil, not only because they have a lighter fat and calorie load, but because sesame seeds have fibre, protein and lots of other nutrients – none of which can be said for sesame oil.

Avocados are a whole food and are therefore included in a whole-food plant-based diet. They are a good source of healthy monounsaturated fats, potassium, folate, vitamins K and E, and fibre. The monounsaturated fats in avocados are good for heart health and can positively affect cholesterol levels and cardiovascular health. Avocados are also a good source of multifunctional prebiotic and dietary fibre, which is claimed to improve healthy digestion and gut health.

Avocado oil is highly processed

All oils, even olive oil and coconut oil, are considered highly processed foods. During the process of turning a whole plant food into oil, the original structure of the plant is compromised, and what's left is a nutrient-void, high-fat, calorie-dense ingredient with zero fibre and hardly a trace of the beneficial nutrients from the original whole plant food.

Avocado oil is made from the creamy green flesh of the avocado fruit. The extraction methods for avocado oil include cold-pressed, ultrasound-assisted aqueous extraction, supercritical CO2, CO2 subcritical, enzymatic extraction, and solvent extraction.

The cold-pressed method, for example, involves extracting oil from the parenchyma cells of the pulp. The extraction yield increases when the pulp is beaten at 45.5 °C for 2 hours. This method obtains a lower extraction yield, although with higher concentrations of α-tocopherol and squalene.

Another example is the ultrasound-assisted aqueous extraction method, which uses the cavitation forces produced by acoustic waves to break down the cell walls of the oil-containing cells. This process allows for the generation of an emulsion, which facilitates oil extraction.

These processes are highly involved and compromise the integrity of the avocado fruit.

Avocado oil is a good source of vitamin E

Avocado oil is a healthy oil that is packed with nutrients and is great for roasting, drizzling, and baking. It is made from the creamy green flesh of the avocado fruit and has a similar nutritional content to olive oil, which is often regarded as the healthiest oil. Avocado oil has a healthy balance of fats and contains important antioxidants that counteract free radicals in the body to protect you from disease.

The health benefits of avocado oil are due to its high content of monounsaturated fats, which can improve health by reducing bad cholesterol and controlling blood sugar, thereby lowering the risk of heart disease and diabetes. Avocado oil also contains other compounds with antioxidant properties, including lutein, which improves eye, skin, and brain health, and phytosterol, which helps lower bad cholesterol.

Avocado oil is a wonderful, healthy substitute for butter and seed oils and can be used in any hot or cold food preparation. It has a milder taste than olive oil and a slightly buttery or nutty flavor. It also has a high smoke point, which means it can be used at higher temperatures before it burns, making it ideal for roasting, grilling, or pan-frying.

For the most health benefits, it is recommended to use unrefined, cold-pressed avocado oil, as processing may affect the levels of protective antioxidants. While avocado oil is healthy, it is still a calorie-rich oil, so it is best consumed in moderation as part of a balanced diet.

Avocado oil has a high smoke point

Avocado oil is a wonderful, healthy substitute for other oils and butter. It has a high smoke point, which means it can be heated to higher temperatures before it burns. This makes it ideal for cooking methods such as roasting, grilling, and pan-frying.

The smoke point of an oil is the temperature at which it begins to smoke and break down, which can affect the flavour of your food and produce harmful compounds. Oils with a lower smoke point are not suitable for high-heat cooking methods.

Avocado oil has a smoke point of around 271°C (520°F), which is significantly higher than other popular cooking oils such as olive oil, which has a smoke point of 190°C (375°F), and coconut oil, which has a smoke point of 177°C (350°F).

The high smoke point of avocado oil is due to its chemical composition, particularly its high monounsaturated fat content and low levels of free fatty acids. Monounsaturated fats are quite stable at high temperatures, while oils with high levels of free fatty acids tend to have lower smoke points.

The high smoke point of avocado oil makes it a versatile and healthy option for various cooking methods. It is a good choice for stir-frying, sautéing, and searing, as well as roasting, grilling, and pan-frying.

In addition to its high smoke point, avocado oil also has a mild, nutty flavour and a smooth texture, making it a great choice for a variety of dishes. It is also a good source of monounsaturated fats and other beneficial compounds, such as vitamin E and lutein, which have been linked to improved heart health and eye health, respectively.

When purchasing avocado oil, it is best to choose unrefined, cold-pressed varieties, as they retain more of the beneficial antioxidants and have a longer shelf life.

Avocado oil is calorie-rich

Avocado oil is a popular choice for cooking due to its high smoke point, mild taste, and nutritional content. It is often compared to olive oil, which has a similar nutritional profile. However, avocado oil has a higher smoke point, making it suitable for cooking at higher temperatures. The smoke point of an oil is the temperature at which it begins to break down and release free radicals and harmful compounds. The smoke point of avocado oil is around 250°C, while olive oil has a smoke point of 190°C. This makes avocado oil a good choice for roasting, grilling, and pan-frying.

Avocado oil is also a good source of antioxidants, such as vitamin E, lutein, and phytosterol. Vitamin E is an important antioxidant that can help protect the body from disease and improve skin health. Lutein is an antioxidant that is beneficial for eye health, while phytosterol can help lower bad cholesterol levels.

While avocado oil is a healthy choice, it is important to consume it in moderation as part of a balanced diet. As with all oils, it is calorie-dense and can contribute to excess calorie intake if consumed in large quantities.

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