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Avocado oil is the healthiest cooking oil you're not using yet

by , 16 September 2015

What if I told you that you could reduce cellular damage, boost antioxidant absorption by 400%, decrease body fat, slash inflammation, and protect your liver… All with a bottle of cooking oil? Sounds too good to be true, doesn't it? Well, it's not.

In fact, avocado oil is one of the healthiest cooking oils you can buy. But if you're like most people, it's a culinary oil you're probably not using. Today, I'm going to give you some unbelievable reasons to add this amazing oil to your cooking repertoire. I'll show you the many ways it trumps olive oil, and why avocado oil is the liquid gold of cooking oils!

As for its rich, silky flavour? You'll have to go buy a bottle to experience that for yourself. So, let's take a look at what makes avocado an epicure's dream, and a healthy chef's must-have.

Six incredible health benefits of avocado oil

#1: Avocado oil fights inflammation
Cooking oil probably doesn’t come to mind when you think about inflammation – but it should. In fact, the types of oils and fats you use every day have a big impact on the level of inflammation in your body.
 
You see, many common cooking oils – like corn oil, vegetable oil, sunflower oil and other so-called “healthy” oils – increase the inflammatory factors associated with most chronic diseases including diabetes, heart disease, cancer and dementia.
 
If you want to ward off chronic disease and reduce physical signs of ageing, then your first priority should be to reduce inflammation. Enter avocado oil. Boasting high levels of monounsaturated fatty acids (MUFAs) – the fats associated with the health benefits of the Mediterranean diet – avocado oil helps reduce harmful levels of inflammation in the body.
 
The MUFAs don’t, however, deserve all the credit… Avocado oil also contains high levels of oleic acid, lutein, vitamin E, carotenoids and phytosterols, which can combat inflammation too.

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#2: Avocado oil protects your heart
If you’re concerned about heart problems like stroke and heart disease, you’ll be glad to know that avocado oil can help. The phytosterols in the oil can help lower your total and LDL or “bad” cholesterol levels. But avocado oil doesn’t just help reduce cholesterol; it also protects cholesterol, which is much more important.
 
You see, healthy cholesterol isn’t the root of heart problems. It’s oxidised and damaged cholesterol that increases the risk of dangerous plaques that lead to heart problems like stroke and heart attack.
 
A recent study of more than 3,000 men and women found that enjoying a MUFA-rich diet can help reduce damaged cholesterol by almost 20%! But that’s not all that avocado oil can help reduce…
 
#3: Avocado oil blasts belly fat
Belly fat is the bane of many bodies, not to mention a big risk factor for serious diseases like metabolic syndrome, diabetes, heart disease and cancer. Why is belly fat so dangerous and how does it form, you ask? Let me explain. Belly fat is an ugly symptom of a diet that’s rich in sugars and carbohydrates. The job of insulin is to escort sugar out of your bloodstream and into your muscles, where it can be used for energy.
 
But, once your muscle cells have had their fill, sugar goes into storage somewhere else… Yup, that’s right – in your fat cells! And the results aren’t pretty… Love handles, muffin tops and bra bulges. Ugh. But the health consequences – including increased levels of the inflammatory factors linked with disease and dangerous visceral fat – are even less attractive.

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There’s an easy fix, though: Consume less sugars and carbs, and more MUFA-rich foods like avocado oil. Just watch your waist whittle and those disease markers dissipate! You can enjoy healthy fats with every meal, even when you’re trying to lose weight, because they’ll help! I enjoy a handful of almonds in my morning smoothie or bowl of oatmeal, a salad drizzled with avocado oil for lunch, and vegetables sautéed in avocado oil for dinner. Yum!
 
You may be wondering, can’t I just use olive oil? The answer is yes; sure you can. But avocado oil has several distinct advantages over olive oil, including a far higher flash point. So opt for avocado oil instead! I’ll elaborate…
 
#4: Avocado oil fights free radicals
Flash point (or smoke point) is the temperature at which an oil degrades under heat. If you care about warding off heart disease, cancer and ageing, then you should care about flash point. Why? Well, because when an oil reaches its flash point, harmful chemical compounds called lipid oxidation products (LOPs) form. These microscopic particles are highly unstable and set off a chain reaction of free radical damage that ravages in the cells in the body.
 
LOPs obliterate cell membranes and break down the collagen that keeps your skin supple and youthful and your joints moving smoothly. They also attack your healthy cholesterol and oxidise it, making it sticky and increasing your risk of having plaque form. LOPs desrtroy the delicate lens of your eye over time, creating the cloudy, opaque film we know as cataracts. And, as if that weren’t enough, they also attack the most finite of your biological structures – your DNA – leading to mutations that can cause cancer. Scary, right?

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So when do LOPs form? At any time that you eat an oil or fat that’s been used outside of its safe temperature range. If you’re cooking with most oils, this’ll happen frequently. Let me ask you a few quick questions:
 
  • Do you deep fry?
  • Do you reuse cooking oils?
  • Does the oil in your pan ever smoke?
  • Do you ever eat commercially fried foods?
 
If you answered yes to any of these questions, then you’re ingesting oxidised oils and taking in LOPs. So what’s the solution? Avoid rancid oils in packaged foods and restaurants, and only use cooking oils at home in their safe temperature range.
 
And that’s exactly where avocado oil once again comes in: It provides the highest flash point – a fiery 270 degrees Celsius – of any oil! While avocado oil’s high flash point makes it the perfect choice for high-heat cooking, it’s also divine for drizzling. And, not only does it resist free radical damage in your cooking, it fights free radical damage in your body, too.
 
#5: Avocado oil boosts antioxidants by 400%
With each human cell receiving an onslaught of 10,000 free radical attacks each day, who doesn’t want to pack more free radical fighting, age-defying antioxidants into their food? I know I certainly do! And one the ways I do that every day is by using avocado oil. 
 
It’s not just that avocado oil is so rich in antioxidants (which is it); it also acts in synergy with other foods, boosting their absorption. Take a look:
 
3X more carotenoids
Avocado oil contains nearly triple the carotenoids of olive oil! Carotenoids are potent, lipid-soluble antioxidants that help fight cancer, prevent cataracts, and ward off macular degeneration. Some studies suggest they may even help fight off the first signs of ageing.
 
25% more vitamin E
Avocado oil contains 25% more vitamin E than olive oil. Vitamin E is a powerful antioxidant that intercepts free radicals and prevents them from entering and damaging your cells. It’s well-known for its ability to protect cholesterol from oxidation, too.

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Boosts antioxidant absorption
Avocado oil can help your body absorb more disease-fighting compounds like carotenoids found in food. A lot more, in actual fact! A recent study published in the Journal of Nutrition found that one cup of fresh avocado or two tablespoons of avocado oil added to a salad of romaine lettuce, spinach and carrots increased the absorption of carotenoids by an impressive 200% to 400%.
 
10X more chlorophyll
Avocado oil contains double the chlorophyll a and ten times the chlorophyll b that olive oil contains. Chlorophyll is a green pigment with potent detoxifying properties. Studies show that chlorophyll binds to carcinogens, preventing them from damaging your DNA.
 
And then, lastly…
 
#6: Avocado oil protects your liver
Your liver is your first line of defense against toxins. It’s also the organ that cranks out your master detoxifier and antioxidant. So, supporting and guarding your liver is obviously one of the best things you can do to stay youthful. 
 
You can do this by avoiding harmful toxins, eating a low-glycaemic diet, taking powerful supplements (like milk thistle), and enjoying liver-loving foods. And one of the foods your liver loves happens to be avocado. Besides offering great taste and nutrition, avocados seem to improve liver health. This goes according to a ton of research. Therefore, you should up your avocado intake for sure! And what better way to do it than in the form of the delightful oil?
 

How you can use avocado oil

Avocado oil is wonderfully versatile, not to mention easy-to-use and downright delicious! It’s a superfood staple without a doubt. It’ll add more flavour to your dishes and coax more nutrition out of each and every bite. 
 
You can use avocado oil for just about any culinary purpose, including pan-frying, sautéing, roasting, popping, emulsifying, dipping, drizzling and even baking!
 
You can pick up a bottle of this super-beneficial oil at your local supermarket or health store. Good for your body, good for the planet, and good for your pocket, too… What’s not to love?
 

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