Diet trends come and go, but they generally share overarching themes – like limiting your calories, sugar, carbohydrates and fats. The latter, however, can sometimes be tricky. It may seem counterintuitive, but fats are essential for our health.

The American Heart Association says fats can give your body energy, support cell function, protect your organs, keep your body warm, absorb nutrients and produce hormones. 

But not all fats are equal. You want to fuel your body with the “good” kind of fats – monosaturated fats and polyunsaturated fats, and you want to avoid the “bad” kind of fats – trans fats and saturated fats. 

The most common sources of “good” fats are olive oil and vegetable oil. But there’s another one that you may not have thought of –  avocado oil. 

Is avocado oil good for you?

Yes! Kat Benson, a registered dietitian with Top Nutrition Coaching, says that avocado oil is rich in an unsaturated fatty acid called oleic acid, which has a variety of health benefits like heart health support, reduced inflammation and more. 

“Avocado oil is also rich in antioxidants, which help reduce oxidative damage in our bodies and can help support things like wound healing, brain health and reduced disease risk,” she explains. “Similar to avocados, avocado oil can also help increase absorption of fat-soluble vitamins, making it even more beneficial to sauté vegetables with,” she adds. 

Are avocados good for you?They may be worth the up-charge.

Is avocado oil better than olive oil? 

Nutritionally speaking, the two are relatively comparable. Benson explains, “Similar to olive oil, avocado oil is also high in the unsaturated fatty acid called oleic acid, which provides a variety of health benefits.” 

However, avocado oil may have an edge in a unique way. Benson says, “Another benefit of avocado oil is the higher smoke point when compared to olive oil. The smoke point refers to when an oil begins to smoke when heated and can also indicate when the health benefits are not only removed but also when harmful compounds can become present. The high smoke point of avocado oil makes it a good choice for high-heat cooking methods like grilling, sautéing, and roasting.”

Is there a downside to avocado oil? 

Avocado oil is fairly new, which means some things haven’t been worked through yet. Benson explains, “Avocado oil is relatively new on the scene, and the Food and Drug Administration has not yet adopted 'standards of identity,' leaving some avocado oil bottles to be mixed with lower-quality oils.” 

However, Benson has a few tips to help you pick a quality avocado oil: 

  • Choose extra virgin: “Extra virgin avocado oil is the least processed form and should retain the most nutrients,” she says. 
  • Check the color: “Extra virgin avocado oil should have a vibrant green color. A lighter, more yellowish color may indicate that the oil has been mixed with cheaper oils. However, color alone is not a foolproof indicator of quality,” Benson warns. 
  • Look at the packaging: “Look for oil in dark glass bottles or tins that protect against light, which can degrade the oil,” she advises. 
  • Check the expiration date: “Because avocado oil can go rancid, it's important to check the expiration date and buy the freshest oil possible. Once opened, try to use the oil within six months,” she alerts. 
  • Taste and smell matter: Benson explains, “Pure, high-quality avocado oil should have a grassy, buttery flavor and should not taste or smell rancid.”

Benson urges one final message, “As with any food, it's best to consume avocado oil as part of a balanced diet that includes a variety of nutrients. If you have specific dietary concerns, it's always a good idea to speak with a registered dietitian.” 

What is the healthiest oil to cook with?Most have some benefits but these two might be best.

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