High-Oleic Oils Explained: What Are They and Why Are They Important?
Learn why high-oleic oils are a healthier, more stable choice for cooking and food production.
Here’s Why Avocado Oil Belongs in Your Kitchen
Ever since people started figuring out that food is made of three important macronutrients, fat has been considered the enemy of a healthy diet. Every time someone picks up a products labeled fat-free or low-fat, they tend to feel a sense of pride for making a healthy choice. In fact, most people believe that anything that does not contain fat is automatically healthy. However, recent research shows that this is nothing but a misconception.
According to recent studies, not only is fat not the enemy, but it is actually an important component of a healthy diet. However, the issue is that not all fats are created equally. So, while some types of fats can promote your health and well-being, others can be harmful and lead to high cholesterol and heart disease among other issues. This is why it is important to be mindful about the fat you are consuming.
Avocado Oil
Avocado oil is one of the healthiest oils you can consume. Extracted from the pulp of an avocado, avocado oil can easily be incorporated into your diet as it can be substituted for oil, butter, margarine, and lard.
Avocado oil contains a healthy dose of chlorophyll, which helps detox the body. Chlorophyll is a natural source of magnesium, which removes heavy metals like mercury and lead from the brain, kidneys, and other organs naturally. In addition to that, avocado oil is high in monounsaturated fats and low in saturated fats. This makes it ideal for people who have high cholesterol or heart disease.
Following are some major reasons you should add avocado oil to your diet.
1. Improves Heart Health
Taking care of your heart health is extremely important, and not just when you start getting older. In fact, making healthier choices for your heart during your youth can lead to a reduce risk of heart disease as you get older. And one of the most important choices you can make for your heart health is to choose the right kind of fats. But why?
You see, one of the major sins of bad fat is that they increase low density lipoprotein (LDL) “bad” cholesterol, which can contribute to heart disease and is also linked to strokes and artery disease. As discussed before, avocado oil is high in monounsaturated fats and low in saturated fats.
Adding it to your diet can help lower the LDL cholesterol. Additionally, avocado oil and olive oil are two of the most effective oils that help increase the high density lipoprotein (HDL) “good” cholesterol. This also makes it a great dietary choice for people who have diabetes.
2. Lowers Blood Pressure
Improving your cholesterol levels isn’t the only way avocado oil helps improve your heart health. Regular usage of this oil has also shown to have a positive effect on your blood pressure. Avocado oil contains a high amount of oleic acid, which has shown to lower blood pressure. In addition to that, avocado oil is high in potassium and vitamin E, which eradicate free radicals and keeps the blood vessels healthy.
The levels of essential fatty acids in the kidneys are also altered by diets containing avocado oil. This affects how they respond to the hormones that regulate your blood pressure. The anti-inflammatory properties of vitamin E can help protect the arterial walls from damage, reducing the risk of heart disease that is caused by a build-up of plaque. It is easier for the body to absorb vitamin E from natural foods sources more effectively as compared to taking supplements. Therefore, adding avocado oil to your diet is a very healthy choice.
3. Neutralizes Free Radicals
Free radicals are a waste products of metabolism, which cause cellular damage in the body. High levels of antioxidants can lead to oxidative stress, which can further contribute to diseases such as type 2 diabetes and heart disease. Antioxidants can help neutralize free radicals by giving them electrons, which prevents them from causing harm.
There are many types of free radicals, but the one that is most concerning is the oxygen-derived radicals known as reactive oxygen species (ROS). One study with diabetic rats showed that avocado oil can be effective in protecting against the harmful effects of free radicals by entering the mitochondria. Once it enters this cell, it is able to neutralize free radicals and prevent them from damaging this important cell organ.
4. It Is Extremely Versatile
Avocado is one of the only cold pressed oils that has a high smoke point. This means that it can be eaten raw as well as cooked at high heat. With most other oils, you need to make sure that you use it for the right purpose.
Walnut oil Is great for salad and dips, but starts oxidizing the moment it comes in contact with heat. Canola oil is one of the healthiest choices for frying but isn’t safe for raw consumption. However, that isn’t the case with avocado oil.
You need an oil to quickly drizzle over a cold pasta? Go for avocado oil. Need to quickly stir fry some vegetables? Avocado oil does wonders. From salad dressing to deep frying chicken legs, you can do literally anything with avocado oil.
In fact, it is arguably the best oil to use while deep-drying. It is recommended to generally limit your intake of deep fried food, but when you do consume it, avocado oil is the best option.
5. May Promote Weight Loss
Just like the fruit the oil that is extracted from, avocado oil can be the super food you need in your diet if you’re trying to lose weight. If used correctly, this oil can help you stay satiated and ward off hunger. It also contains a significant amount of potassium that can help reduce bloating.
Consuming an adequate amount of fat can also make you feel full for longer, reducing your risk of untimely snacking – which is arguably the biggest enemy of weight loss. So, instead of cutting out fat from your diet to lose weight, add some avocado oil to your food to see more effective and long lasting results.
6. Promotes Absorption of Important Nutrients
Some nutrients require fat to be absorbed by the body. Carotenoid antioxidants, pigments found in many plant-based foods, are among these nutrients. The issue is that most fruits and vegetables that are high in carotenoids are low in fat. Therefore, you may be consuming a large amount of carotenoids through salads and other vegetables-based dishes, but they may be going to waste since you aren’t consuming enough fat to encourage their absorption.
Adding some avocado oil to salad dressing or drizzling them over vegetables such as carrots, spinach, and romaine lettuce can increase the absorption of caretenoids as much as 4.3 to 17.4-fold as compared to consuming fruits and vegetables without fat.
How to Use Avocado Oil?
As discussed above, avocado oil is one of the most versatile oils you can store in your pantry. This means there are really no limits to how you can use avocado oil. However, if you’re still looking for ideas on how to introduce this oil to your diet, following are some things you can consider.
- Use it as the base fat for your salad dressing. Not only is it extremely healthy, but also adds a unique flavor to the salad.
- Use it as the main fat in marinades for grilling, roasting, or barbequing meat, chicken, fish, tofu, etc. In fact, it can be used in any sort of marinade.
- Avocado oil can be used as an healthier alternative to butter or margarine in baked goods. However, keep in mind that avocado oil has a more liquid consistency than butter and other solid fats. So reduce the amount by ¼ to get the right consistency of the baked goods.
- Drizzle it over vegetables, chicken, salmon, or anything else before roasting or baking them.
- Adding a tablespoon of avocado oil to your smoothie is a great way to boost its health benefits while increasing your intake of healthy fat.
- Use it while sautéing or stir frying vegetables, meat, or pasta.
- While it is recommended to keep fried food at a minimum, when you are craving the occasional fried chicken, it is a good idea to fry the drumsticks in avocado oil to add some nutrition to it.
- Replace olive oil in hummus with avocado oil.
- A drizzle of avocado oil can boost the taste of cold soups, such as gazpacho.
As stated before, avocado oil can be used in literally anything. So no matter what you’re thinking of making with an oil or healthy fat, you can use avocado oil for it.
Risks of Avocado Oil
When adding something to your diet, it is always a good idea to check if it has any risks or side effects. Avocado oil is mostly considered safe for consumptions. And if you’re a healthy adult, you may not find any issues adding it to your diet.
However, whenever making any dietary changes, consult your doctor beforehand. A few others things that you need to keep in mind include:
- Avocados are extracted directly from avocados and don’t go any chemical process. Therefore, if you’re allergic to avocados, you will 100% be allergic to avocado oil as well. People who are allergic to latex or birch pollen are also more likely to be allergic to avocados. So, consult a doctor before adding avocado oil to your diet is you have any of those allergies.
- Despite being one of the healthiest sources of fat, avocado oil is high in calories – just like any other fat. Therefore, it is important to keep an eye on your consumption. Consuming too much avocado oil may not be unhealthy, but it can lead to quick weight gain. So make sure to stay under you daily fat requirement while taking avocado oil.
- It has been observed that avocados decrease the effectiveness of Wafarin (Coumadin). So if you’re taking this anticoagulant for any reason, you’ll have to keep the oil out of your diet.
Arguably, the only major downside of avocado oil is that it can be on the expensive side of the cooking oil aisle and tends to be difficult to come by. However, if you’re willing to go a little out of your way to find a good bottle of avocado oil and spend a little extra on it, there are immense benefits of consuming this oil.
Whenever you buy avocado oil, male sure you opt for the cold-pressed version. As any other version may not have as many health benefits as the cold-pressed one.
Healthy Oils You Should Add to Your Diet
There is a high chance that olive oil may be the first one to pop in your head while trying to think about healthy cooking oil. Although you aren’t wrong by any means; olive is indeed very healthy.
However, when it comes to consuming oils in your diet, things are a lot more complex than just a simple answer like “olive oil is the best oil for your health.” Because if that were the case, all the other oils would have been off the shelves a long time ago.
The reason there is a variety of cooking oils available for consumption is that each oil has different qualities and properties. One oil may be great for stir-frying but won’t be the best choice for deep frying. Likewise, some oils may be suitable for sautéing, some may enhance your baking, and some are best consumed raw as salad dressings and bread dips.
With so many different oils available, it can be difficult to understand which one to consume. However, with a little research and information, it can become easier.
Healthy Cooking Oils to Consume
While there isn’t a definitive answer to ‘which cooking oil is the best?’, there are some oils that are certainly healthier than the other. Following are some of the healthiest oils you can add to your diet to
1. Extra Virgin Olive Oil
Since it has already been discussed, it is only fair to start this list with extra virgin olive oil. It is one of the most readily available cooking oils. In fact, you may already have some variety of olive oil in your kitchen cabinet. And if you are particularly health-conscious, you most likely have tried extra virgin olive oil at some point in your life. This is because extra virgin olive oil is one of the most nutritious cooking oils. It contains healthy amounts of antioxidants as well as oleic acid. It contains polyphenols, which work as anti-inflammatory agents.
Olive oil is a heat-friendly oil that is a great option for people with diabetes. It contains an antioxidant known as tyrosol, which can act as a therapeutic agent for improving insulin resistance and diabetes. It also increases the levels of HDL “good” cholesterol and helps manage blood pressure.
The only minor setback of extra virgin olive oil is that it has a 12:1 ratio of omega-6 to omega-3, which can cause an imbalance unless other sources of omega-3 fatty acids are consumed. However, the benefits of consuming olive oil far outweigh this easily fixable issue. While other types of olive oil are also beneficial, extra virgin olive is overall the best, as it hasn’t been exposed to high heat.
2. Avocado Oil
Just like the fruit, avocado oil might be the next big trend in the world of diet and health. Just like extra virgin olive oil, it is an unrefined oil. However, it has a high smoke point which makes it suitable for cooking at high heat.
It has a neutral flavor, which means that it doesn’t overpower the taste of the dish that is cooked in it. Avocado oil contains one of the highest amounts of monounsaturated fats contents compared to most other oils, while also containing significant amounts of polyunsaturated fatty acids and vitamin E. It is also anti-aging, inflammatory, anti-aging and high in an antioxidant known as lutein, which is great for the eyes.
However, the best thing about avocado oil is the fact that it is an unrefined oil with a high smoke point. This means that it is one of the most adaptable oils, and can be used any way you want. Salad dressings, drizzle over bread, roasting, stir frying, sautéing, deep frying, grilling—literally everything works with avocado oil. Perhaps the only downside of this oil is that it is significantly more expensive than other oils. But if you’re willing to splurge a little, it is certainly worth its price.
3. Macadamia Nut Oil
Another cooking oil that people are still sleeping on is macadamia nut oil. This lesser-known cooking oil is also one of the healthiest cooking oils and has some very strong benefits. It has a 1:1 ratio of omega-6 fatty acids and omega-3 fatty acids, giving it the best fat ratio for any cooking oil. It contains a higher amount of oleic acid than olive oil.
Macadamia nut oil contains a high amount of vitamins. This powerful antioxidant combats free radicals in the body and is also an essential nutrient for eye health. It also possesses tocotrienols, which may reduce the risk of some cancers.
You can use macadamia oil for almost everything from salad dressing to stir-frying. However, high-heat grilling and frying should be avoided, as it starts to burn at extreme temperatures. It has a buttery flavor that is mild and pleasant, making it an excellent addition to any dish.
Arguably, the only downside of this oil is that it is relatively expensive and can be difficult to find. If you are able to get your hands on it, then it should definitely be a part of your diet.
4. Flaxseed Oil
While it may not be the most appetizing oil you can get your hands on, flaxseed oil is actually the best when it comes to your health. Also known as linseed oil, it is a rich source of ALA – an essential omega-3 fatty acid. Getting a proper amount of omega-3 fatty acid in your diet ensures healthy weight maintenance, while also potentially reducing the risk of heart disease by reducing inflammation and promoting blood vessel health.
It is particularly beneficial for people who don’t consume a lot of fish, as they usually don’t get enough omega-3 fatty acids in their diet. Flaxseed oil can also be applied topically to fight carpal tunnel syndrome.
However, heating flaxseed oils can result in it losing all of its essential nutrients and resulting in a dish that may taste burnt or rancid. Just like most other cold pressed oils, you can use flaxseed oil as a drizzle over salads, pasta and soups.
It can also be used in place or olive or mayo when making sauces, tuna salads and pestos. It is recommended to store it in cool dark places to preserve its quality so it is best to buy smaller bottles that will get used up quickly.
5. Canola Oil
Lately, canola oil has been getting a very bad reputation in the world of cooking oils. In fact, most people believe that it is the unhealthiest oil to cook with. However, this isn’t true. The reason behind this misconception is that canola oil is most commonly used for deep-frying, and since deep-fried food is known to be unhealthy, the oil gets a bad image by association.
In reality, canola oil isn’t bad for you on its own. With a high smoking point and a neutral flavor, canola oil is one of the best oils for frying. It is chemically processed to get the high smoke point, but that doesn’t affect its health qualities of this versatile cooking oil. It is also perfect for roasting and baking. However, since it has a natural flavor, it may not be a great choice for sautéing.
6. Coconut Oil
Coconut oil is extracted from the meat of fresh coconuts and is a great source of medium-chain triglycerides (MCT) saturated fat. It is perhaps the only source of saturated fat that isn’t bad for you, as it doesn’t raise your cholesterol level.
Being an MCT, it is more likely to get used for energy as soon as it is consumed rather than stored in the body as blubber. If you’re trying to lose weight, coconut oil is one of the most effective cooking oils you can add to your diet.
Coconut oil also has a high smoke point. This makes it suitable for almost all kinds of cooking. You can use it to makes eggs, sautés, stir fries, etc. It is also more solid at room temperature as compared to other oils, making it a great substitute for butter in just about anything, including baked goods, cookies and pancakes.
If you opt for the extra-virgin kind – which is recommended for coconut oil – you can also use it as a salad dressing or drizzle over homemade baked potatoes, and can also be added to bulletproof coffee. Its tropical flavor can add a burst of flavor to almost anything.
7. Peanut Oil
Peanut oil is arguably the most flavorful oil you’ll find. So you should probably only use it if you are okay with your dish having a strong peanut flavor. However, peanut oil and other nut oils can be very fun to experiment with in the kitchen. It has a nutty smell and taste and is usually flavorful, so it can elevate the taste of your dish.
It has one of the highest amounts of monounsaturated fats. In fact, almost half of peanut oil is basically monounsaturated fats. Additionally, it contains about 11% of the daily recommendation of vitamin E. It has a relatively high smoke point along with a great flavor, which makes it ideal for stir-frying, grilling, roasting, sautéing, searing meats and frying.
8. Walnut Oil
Another oil that cannot be used in a variety of ways, but has great benefits when it comes to weight loss and overall health. Walnut oil has a rich and nutty roasted flavor and is rich in polyunsaturated fatty acids. This can help increase diet-induced calorie burn as well as the body’s resting metabolic rate (the calories that are used up to keep our heart pumping and body running even when we aren’t doing anything).
Additionally, walnuts have more omega-3 fatty acids as compared to any other nuts. Since walnut oil is always cold pressed, almost all of the nut’s original nutrient content gets delivered in it.
Walnut oil does not do well under heat. Therefore, it should not be used for cooking or baking purposes. However, its nutty flavor can b a great addition to any salad dressing. One great recipe is to mix it with olive oil, sherry vinegar, cumin, salt and pepper to make tangy and rich-tasting salad dressing. You can also take a tablespoon of walnut oil on its own on a daily basis if you are just consuming it for the health benefits. However, remember to not go overboard, as it can be fattening in excess.
Ideally, you should be adding multiple oils to your diet. A variety of oils won’t just provide you with an array of health benefits, but can also help you enjoy a variety of flavors for different purposes. So next time you’re confused in the grocery aisles, pick up two or more oils for different purposes and see how they improve your diet.