Most kitchen cupboards have some sort of cooking oil and it is used in most of the dishes we create. But with so many different oils available, how do we know which are the best ones to use for our health without compromising the flavour of our culinary creations?
Avocado Oil and Olive Oil stand out as two of the most healthy oils, but which is the best? While they may seem like interchangeable kitchen staples, a closer look reveals unique qualities that set them apart. In this article we will uncover the nutritional benefits, culinary uses, and considerations for incorporating these oils into your daily routine.
Health Benefits of Avocado Oil and Olive Oil
In terms of nutritional content, avocado oil and olive oil share striking similarities. Experts say that both oils boast mono and polyunsaturated fats, along with essential vitamins like E. These nutrients contribute to various aspects of health, from heart and skin to immunity.
Heart Health Champions
The mono- and polyunsaturated fats in both oils play a pivotal role in promoting heart health. By reducing cholesterol levels and mitigating inflammation, these healthy fats help prevent cardiovascular diseases like atherosclerosis.
Glowing Skin Allies
Thanks to their vitamin E and fatty acid content, both avocado and olive oil work wonders for skin health. These oils bolster the skin’s natural barrier, keeping it supple and radiant. Additionally, their anti-inflammatory properties offer protection against environmental stressors, including UV radiation.
Immune Boosters
The immune system benefits from the anti-inflammatory and antioxidant properties of these oils. By supporting gut health and fortifying the body against infections, avocado and olive oil contribute to overall immune resilience.
Eye-Catching Benefits
Lutein, a potent antioxidant found in both oils, promotes eye health by shielding against age-related disorders like macular degeneration and cataracts.
Enhanced Nutrient Absorption
Both avocado and olive oil aid in the absorption of fat-soluble vitamins, ensuring that your body reaps the full benefits of these essential nutrients.
Moderation is Key
While these oils offer a plethora of health benefits, it’s essential to consume them in moderation. As calorie-dense sources of fat, excessive intake can tip the balance and lead to unwanted weight gain. Aim for moderation, sticking to around one tablespoon per serving.
Cooking with Avocado Oil
Avocado oil stands out for its slightly higher concentration of monounsaturated fats and anti-inflammatory plant sterols. These attributes bolster heart health and immunity, making it a valuable addition to your pantry. It also has a higher heat point that olive oils, so it is better for roasting and stir-frying.
Cooking with Olive Oil
A staple of the Mediterranean diet, olive oil has a rich flavour and diverse culinary applications. Opt for extra virgin varieties to maximise its health benefits, and savour its distinct taste in dressings, dips, and drizzles. Olive oil has a low heat point, so it is advised not to use this for stir frying as it changes the chemical structure of the oil that is not good for our health. Adding it at the end of the cooking process for flavour or using it as a drizzle or dip is best.
Taste Test: Avo vs. Olive
When it comes to taste, avocado oil boasts neutrality, making it ideal for high-heat cooking and baking. Olive oil, on the other hand, offers a spectrum of flavours, from fruity to nutty or peppery, flavours that can elevate both simple and complex dishes to another level.
Shopping Tips
Look for oils stored in dark glass bottles to preserve their freshness and nutrients. Seek out cold-pressed options, which undergo minimal processing to retain their nutritional integrity.
Both avocado oil and olive oil serve as pillars of a healthy diet, each offering unique nutritional profiles and culinary options. By incorporating these oils into your cooking repertoire, you can elevate both the flavour and nutritional value of your meals.
