With so many oils to choose from, it can be a little overwhelming, to say the least, when considering what to buy and use in your day to day food preparation. Avocado oil and olive oil are two nutrient-dense choices that many health experts recommend as your go-to, but is one better than the other? The bottom line is - yes! Research clearly indicates that extra virgin olive oil (especially high-phenolic) is superior. To get the full picture though, keep reading.
Olive Oil vs Avocado Oil: Nutrient Profile
In general, consuming adequate fat in the diet is important for blood sugar management, satiety (and, by extension, weight management), nutrient absorption, hormone function, and hair, skin, and nail health.
Olive oil and avocado oil are similar in their macronutrient content but have some slight differences in micronutrients and in the content of other compounds like polyphenols.
Most of the monounsaturated fat in both olive oil and avocado oil is from oleic acid, an omega-9 monounsaturated fat that has been linked to health benefits such as reduced cholesterol levels, reduced cancer risk, and protection against Alzheimer’s disease. Both oils also provide healthy levels of vitamin E and K.2
Looking strictly at their macronutrient profile, both oils are an excellent choice. However, upon a closer examination, what sets olive oil apart is its unique composition of polyphenols - plant compounds with antioxidant and anti-inflammatory properties.
Olive Oil vs Avocado Oil: Health Benefits
Extra virgin olive oil stands out as superior to avocado oil in several key areas, supported by robust scientific research. Here's how it compares:
1. Higher Polyphenol Content
EVOO is rich in polyphenols such as hydroxytyrosol, oleuropein and tyrosol derivatives, which act as potent antioxidants. These compounds help reduce oxidative stress, thus protecting against chronic diseases like cardiovascular disease and certain cancers. Research highlights that EVOO contains significantly more polyphenols than avocado oil, enhancing its antioxidant and anti-inflammatory capabilities.1
2. Stronger Anti-Inflammatory Properties
EVOO contains a unique compound called oleocanthal. Studies have shown that oleocanthal can inhibit inflammation pathways, providing natural relief similar to non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen. This makes EVOO particularly effective in reducing inflammation and protecting against diseases like arthritis. While avocado oil also offers anti-inflammatory benefits, it lacks oleocanthal, giving olive oil an advantage.
3. Superior Cardiovascular Benefits
Olive oil, particularly when part of the Mediterranean diet, is extensively linked to better cardiovascular health. EVOO helps lower LDL cholesterol and raise HDL cholesterol, and its polyphenols prevent the oxidation of LDL cholesterol, a critical factor in the development of atherosclerosis. Avocado oil, while beneficial for heart health, primarily relies on its monounsaturated fat content and does not offer the same polyphenol-driven cardiovascular protection as EVOO.
4. Enhanced Neuroprotective Effects
EVOO has well-documented neuroprotective properties. Its polyphenols, such as oleuropein, reduce oxidative stress and inflammation in the brain, which may help prevent cognitive decline and neurodegenerative diseases like Alzheimer's. These effects have been supported by various studies. While avocado oil contains lutein, which is also beneficial for brain health, it does not match the range of neuroprotective compounds found in olive oil.
5. Healthier gut microbiome
While both olive oil and avocado oil offer gut health benefits due to their favorable fatty acid composition, olive oil has been shown to enhance microbial diversity and reduce harmful bacteria, helping to alleviate inflammation and support metabolic health. In contrast, avocado oil, though beneficial, lacks extensive research on its gut health effects. Thus, olive oil provides more compelling evidence for promoting a healthier gut microbiome, making it the superior choice for gut health.
Olive Oil vs Avocado Oil: Taste and flavor
Extra virgin olive oil has a very distinct flavor that can range from mild to robust. It’s often described as having a grassy, peppery or slightly bitter flavor, especially high phenolic varieties. This bitterness is due to the presence of oleocanthal in extra virgin olive oil. More processed varieties are not as bitter.
Avocado oil has a milder, neutral flavor that’s less intense, If you prefer not to “taste” your oil, then consider using avocado oil, but when you want a noticeable flavor, high phenolic extra virgin olive oil is a great choice to hit those grassy, herbaceous, and pungent flavor notes.
Olive Oil vs Avocado Oil: Culinary Applications and High Heat cooking
There are two major misconceptions that relate to cooking oils smoke points:
- Most resources provide figures showing Avocado oils boast higher smoke points, while olive oils have lower ones. What those resources fail to mention is that the higher smoke point is a result of a chemical or heat-based refinement process. Indeed, refined avocado oil has a smoke point that crosses the 500 F mark, but virgin avocado oil has a much lower smoke point in the high 300 to low 400 F range - very similar to extra virgin olive oil.
- The second misconception is that oils with higher smoke points are healthier in high heat cooking. In reality, this myth has been busted. We wrote about it extensively here, and the bottom line is that high oxidative stability and the generation of minimum toxic polar compounds are far more important than smoke point. In both of these metrics, extra virgin olive oil was found to be superior (while Avocado oil came in at number 5, after some saturated fats).
Bottom line
Both olive oil, especially extra virgin olive oil, and avocado oil are healthy choices in terms of their fatty acid composition, however, extra virgin olive oil (and especially high phenolic one) is superior in terms of antioxidant composition and studied health benefits. Olive oil is also superior when used in cooking. Avocado is an excellent source of healthy fatty acids and it is a great addition to your diet - best served drizzled with high quality olive oil.
