What Is Avocado Oil?
Mild-tasting avocado oil is pressed from the pulp of the avocado stone fruit, which contains approximately 60 percent oil. You can purchase either refined or unrefined avocado oil.
Not too long ago, fat was a vilified enemy in our diets. But now we know it’s an essential macronutrient for health and performance, and we are seemingly adding olive oil to everything we cook. But you have a lot of options when it comes to which oil to use when making salad dressings, sizzling up a steak, or baking a batch of pocket muffins.
One trending choice is avocado oil. A favorite among the keto and paleo crowd, proponents say avocado oil is the do-it-all fat that should replace the vegetable oils in your life and maybe even unseat the olive variety as your go-to. So high is the praise for avocado oil, you’d think that it can even lube your chain. (Definitely don’t use it for this purpose, though.)
Wondering if it’s time to make an oil change? Read on to find out what the benefits of avocado oil are and if drizzling more into your diet can elevate your health and performance in the saddle.
What Are the Nutrition Benefits of Avocado Oil?
A drizzle or two of this alternative oil can give your diet a nutritional boost. A 1-tablespoon serving of avocado oil contains the following:
- 124 calories
- 14 g fat
- 0 g protein
- 0 g carbs
- 0 g fiber
- 0 g sugar
While the avocado fruit as a whole has been widely studied, there isn’t as much knowledge about avocado oil in particular and the potential health effects of consuming it. But we can break down its nutrition content to offer some possible benefits for overall health and cycling performance.
“In addition, sources of monounsaturated fats in a meal will help you feel full and satisfied,” Koszky adds.
Adding a drizzle of avocado oil to your salad can help make the veggies work harder for you. That’s because research shows the high levels of unsaturated fats in avocado oil will allow your body to better absorb important fat-soluble antioxidants, such as beta-carotene and lycopene present in foods like carrots and tomatoes.
How to Use Avocado Oil
Really, anywhere olive oil goes, avocado oil can go as well. (Disclaimer: While prices vary greatly based on brand, generally avocado oil is about 30 to 50 percent more expensive than your typical olive oil.)
Use it in salad dressings, homemade mayo, and pesto, or drizzle over steamed vegetables or slices of summer tomatoes. You can also employ avocado oil for baking, including muffins or as part of a marinade. Avocado oil is a neutral-tasting oil, so it does not impart much flavor to whatever you are using it, which makes it that much more versatile.
Chosen Foods 100% Pure Avocado Oil 1 L, Non-GMO, for High-Heat Cooking, Frying, Baking, Homemade Sauces, Dressings and Marinades
- Use it in salad dressings, homemade mayo, and pesto, or drizzle over steamed vegetables or slices of summer tomatoes. You can also employ avocado oil for baking, including muffins or as part of a marinade.
- Avocado oil is a neutral-tasting oil, so it does not impart much flavor to whatever you are using it, which makes it that much more versatile.
- Avocado oil has a higher smoke point, about 480°F, than several culinary oils including olive oil, meaning the temperature at which it starts to degrade and potentially release harmful compounds is higher.
- That makes it a good heat-stable option for your greasing needs when grilling, sautéing, and searing. Refined avocado oil will possess a higher smoke point than the more delicate unrefined variety.
- For high-temperature cooking, it’s not advisable to use extra-virgin olive oil.
Overall, avocado oil and olive oil are reliable sources of healthy fats and antioxidants that are useful to all cyclists. But if you are perfectly content using olive oil for your dressings and canola oil in your skillet, you’re not going miss out big time if you leave this oil on the store .
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