Key Takeaways
- Avocado oil may help lower bad cholesterol and decrease heart disease risk.
- Using avocado oil instead of butter may reduce inflammation after eating.
- Replacing butter with avocado oil might help control blood sugar and insulin levels.
Avocado oil is a versatile tropical cooking oil, but research on its health benefits is only beginning to emerge.
1. Heart Health May Improve
Avocado oil may have heart-healthy benefits related to its effect on cholesterol and triglyceride levels.
Avocado oil-enriched diets lower triglyceride, total cholesterol, and low-density lipoprotein (LDL) levels, decreasing the risk of heart disease. Two components in avocado contribute to this health benefit:
- Oleic acid: This is the primary monounsaturated fatty acid in avocado oil that helps lower LDL levels by increasing the activity of LDL receptors in the body. Oleic acid also contributes to less cholesterol production from the body.
- Phytosterols: These plant compounds benefit health and have a structure similar to cholesterol.
Preliminary research in rats also suggests avocado oil may reduce blood pressure, exerting effects similar to those of the medication losartan. However, more human research is necessary to understand the effects of avocado oil on blood pressure.
2. Inflammation and Cell Damage May Decrease
Avocado oil may have anti-inflammatory and antioxidant effects.
Oleic acid decreases the production of inflammatory molecules. According to one study, using avocado oil instead of butter in a meal reduces post-meal inflammatory markers in healthy, overweight adults.
Research in rodents shows avocado oil lessens cell damage and promotes antioxidant-like effects. Avocado oil reduces unstable harmful molecules (free radicals) in rodent brains and increases the presence of antioxidant molecules.
3. Abdominal Fat May Decrease
Some research suggests that monounsaturated fats support weight management and may prevent obesity.
One review of human intervention studies observed decreases in abdominal fat with a diet enriched in the monounsaturated fat oleic acid. Additionally, oleic acid may support weight management by increasing feelings of fullness after a meal.
However, the review looked at all food sources of oleic acid, not just avocado oil. Avocado oil is a more concentrated fat source, so staying mindful of how much you use is still essential.
4. Blood Sugar May Be More Stable
One study among healthy adults who were overweight observed reduced post-meal blood sugar and insulin levels when a high-fat meal contained avocado oil in place of butter. Replacing butter with avocado oil may contribute to a more favorable metabolic health profile. Still, additional research is necessary to understand the influence of avocado oil on blood sugar and diabetes risk.
Avocado Oil Nutrition
Avocado oil is a healthy cooking oil. Its nutritional profile contributes to its health benefits.
One tablespoon (14 grams) of avocado oil has 124 calories and is entirely fat. Avocado oil contains a mix of saturated, monounsaturated, and polyunsaturated fats.
It is 11.6% saturated fats, 70.6% monounsaturated fats, and 13.5% polyunsaturated fats. Most monounsaturated fat in avocado oil is oleic acid (67.9%), an essential omega-9 fatty acid.
Besides its fat content, avocado oil is a significant source of phytosterols and the plant compounds carotenoids and chlorophylls. Carotenoids have antioxidant properties, whereas chlorophylls may reduce inflammation.
| Fat Profile of Avocado Oil Compared to Other Oils | |||
|---|---|---|---|
| Saturated fat | Monounsaturated fat | Polyunsaturated fat | |
| Canola oil | 7% | 66% | 27% |
| Safflower oil | 8% | 77% | 14.5% |
| Avocado oil | 11.5% | 70.5% | 13.5% |
| Olive oil | 16.5% | 74% | 9.5% |
| Peanut oil | 17% | 61% | 21% |
| Coconut oil | 83% | 6.5% | 2% |
How to Add Avocado Oil to Your Diet
A practical way to start incorporating avocado oil into your diet is by using it instead of butter. Avocado oil is incredibly versatile. Try these suggestions:
- Use avocado oil in salad dressings.
- Toss vegetables in avocado oil and seasoning, then roast for an easy, antioxidant-packed side dish.
- Brush vegetables, meat, or fish with avocado oil before grilling or cooking them at a high temperature to prevent sticking and help with cooking.
- Replace other baking oils with avocado oil in a one-to-one ratio. Avocado oil’s neutral buttery flavor makes it a suitable option for baking.
Opt for extra virgin avocado oil whenever possible. Extra virgin avocado oil is a higher-quality oil produced using cold pressing techniques without the addition of any chemicals or solvents. Extra virgin avocado oil is more flavorful and contains more polyphenols than its refined counterpart.
Risks and Considerations
Avocado oil is generally safe for consumption, but there are a few things to keep in mind.
- Allergy: Do not consume avocado oil if you are allergic to it or its parts. Although rare, avocado allergies can occur. Oral allergy syndrome from avocados is possible, especially if you are also allergic to birch pollen. If you are allergic to latex, you may be sensitive to avocado due to cross-reactivity.
- Interactions: People who take the anticoagulant warfarin should consult their healthcare provider before regularly using avocado oil.
- Precautions: Although avocado oil is healthy, it is still a significant source of fat in the diet. Be sure to use it in moderation, at about two tablespoons per day. Fats still contribute substantial calories to the diet.
- Side effects: Limited research exists on the side effects of avocado oil.
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