Is avocado oil healthy when used for cooking?

Unlike other fruits, avocado is very rich in fat, so it can be processed into oil. Avocado oil is often used for healthy skin, eyes, joints, and wound healing. Seeing all these benefits, is avocado oil also healthy when used for cooking?

What is a healthy cooking oil like?

The body needs fat, and oil is one of the highest sources of fat. However, not all types of oil are good for the body. In order for fat intake to provide benefits, you need to consume it from the right sources.

Fat consists of three types, namely unsaturated fats, saturated fats, and trans fats. Unsaturated fats are further divided into two, namely monounsaturated fats (monounsaturated fatty acids/ MUFA) and polyunsaturated fats (polyunsaturated fatty acids/ PUFA).

MUFAs and PUFAs are ingredients that make a source of healthy fats. The reason is, both can reduce the amount of bad cholesterol in the body, prevent plaque formation, and protect the heart from disease.

MUFA and PUFA are found in many non-tropical vegetable oils, such as canola oil, corn oil, and olive oil. In contrast, coconut oil, palm oil, and oils from animal sources contain more saturated fats.

Is avocado oil healthy for cooking?

Avocado oil may not be as popular as other vegetable oils. In fact, avocado oil is very rich in various types of healthy fats. This oil also contains several antioxidant compounds that are no less beneficial.

One tablespoon of avocado oil has 124 calories of energy. The total fat content is 14 grams, or the equivalent of 21 percent of daily fat needs.

The total fat consists of 10 grams of MUFA, 2 grams of PUFA, and 1.6 grams of saturated fat. The saturated fat content in avocado oil is very small when compared to MUFA and PUFA so it is healthier when used for cooking.

Because of the high MUFA content in avocado oil, the percentage of these fatty acids reaches 70 percent of the total nutrients contained in the oil. Meanwhile, the remaining 30 percent consists of PUFAs, saturated fats, antioxidants, and small amounts of sodium.

Are there any drawbacks to consuming avocado oil?

Avocado oil has an advantage in MUFA percentage over some similar oils. The oil that is processed directly from the avocado flesh also does not contain cholesterol so it is good for heart health.

However, the nutritional content of avocado oil is completely different from that of whole avocados. Avocados are very rich in fiber, vitamins and minerals. In addition, you can also get small amounts of carbohydrates and protein.

The avocado oil that you use for cooking no longer contains these nutrients. The price of avocado oil is generally more expensive than similar oils because the production process is more complicated.

However, these deficiencies in no way reduce the benefits you will get from consuming avocado oil. The fat content is very healthy so it's a shame to miss it.

You can get the benefits of avocado oil by including it in your daily or weekly diet. For example, by mixing it in salads and soups, making it into mayonnaise, or rubbing it on roasts.