Avocado oil is known for its incredible health benefits and flavor, so it’s no wonder that it has become a popular go-to cooking oil. But due to its relatively high cost, you may be looking for a more affordable avocado oil substitute without sacrificing taste or nutrition. While there are several alternatives, there is one substitute for avocado oil that is better than the others. And you might already have it in your pantry.
This post was written by Lindsay Delk, RDN. It is for informational purposes and is not intended to replace medical advice or instructions given by your healthcare provider.
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What Is Avocado Oil?
Avocado oil is made by pressing and extracting the oil from avocados. The avocados are usually cold-pressed, which involves grinding the flesh of the avocado into a paste and then squeezing out the oil with a hydraulic press.
The resulting liquid is unfiltered, pure avocado oil that has a mild, nutty flavor. Avocado oil has an emerald green color that can range from light to dark depending on how ripe the avocados are when pressed.
Avocado oil is incredibly versatile. You can use it in cooking or baking, for salad dressings or marinades, and even for your beauty needs. It also has a high smoke point, making it ideal for high heat cooking applications, such as stir-frying or sautéing.
Nutritional Benefits of Avocado Oil
- Is filled with healthy fats
Avocado oil is high in monounsaturated fat (the “good” fat) and low in saturated fat (the “bad” fat). Avocado oil is high in a specific monounsaturated fat called oleic acid. Oleic acid can lower blood pressure and reduce inflammation.
Avocado oil can also reduce your risk of cardiovascular disease. It can lower your triglycerides and VLDL and LDL levels (the “bad” cholesterol) without lowering your HDL levels (the “good” cholesterol).
- Is rich in antioxidants
Avocado oil is high in antioxidants, such as lutein and vitamin E. Antioxidants help protect your cells from damage caused by free radicals. And antioxidants help keep inflammation levels down in your body.
- Helps absorption of some vitamins
Vitamins A, D, E, and K are fat-soluble vitamins. These vitamins dissolve in fat (such as avocado oil) and are stored in the body’s fatty tissues. So, cooking your food in oil or adding avocado oil to your salad helps your body absorb these vitamins.
The Best Substitute for Avocado Oil
There are several oils that you can use as an avocado oil substitute, such as coconut oil, vegetable oil, sesame oil, and peanut oil. But the best substitute for avocado oil is olive oil.
Olive oil has a similar fatty acid profile as avocado oil. It contains mostly monounsaturated fats, like oleic acid, like avocado oil. It is also high in antioxidants, lutein and vitamin E, and helps you absorb fat-soluble vitamins.
Like avocado oil, olive oil has a high smoke point so it can be used in high heat cooking without breaking down or burning up too quickly. Olive oil imparts a mild flavor to dishes and provides a pleasant aroma when cooked with other ingredients.
Olive oil is often less expensive and easier to find in most grocery stores. All of these factors make olive oil the ideal substitute for avocado oil.
Bottom Line
Olive oil is the best substitute for avocado oil. It is cost-effective and still provides the same health benefits and flavor. Olive oil has many of the same properties as avocado oil including its fatty acid profile, antioxidants, ability to help absorb fat-soluble vitamins, high smoke point, and mild flavor. So the next time your recipe calls for avocado oil, reach for some olive oil instead.