Avocado oil is extracted directly from the fresh avocados. Like olive oil, it is one of the few cooking oils derived from the pulp of the fruit itself, rather than nuts or seeds. Because of this, food grade oil from avocados is usually created by cold pressing, with minimal processing, low acidity levels and very little chance of contaminants.
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There are four main reasons why avocado oil is one of the healthiest oils you can have in your kitchen. Yes, even healthier than the much more popular olive oil. Actually, if you're currently using extra virgin olive oil to cook with, you may be risking your health and the information following is especially important. Here are the four reasons why avocado oil is the best oil for frying with.
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Smoking Point
It is very important to think about the smoking point of the cooking oil you are using when frying. The smoking point is defined as the temperature at which an oil starts to show visible smoke in the pan. When this happens, the fatty acids start to break down structurally. Not only is their nutritional value lost and their flavor destroyed, potentially dangerous compounds are formed that can be damaging to our health.
Even a very healthy oil like olive oil, becomes decidedly unhealthy when it starts smoking in a frying pan. The problem with olive oil is the huge variation in its smoking points. The more processed 'light' varieties are probably OK for frying with. But extra virgin olive oil (the kind most people buy thinking they are being healthy) usually has a very low smoking point of around 300 degrees Fahrenheit (160 degrees Celsius). That is far too low for high temperature frying. In fact, many people, thinking they're making a good nutritional choice with extra virgin olive oil, may actually be ingesting compounds that are known to generate free radical damage from overheated olive oil.
By comparison, avocado oil has one of the highest smoking points of any cooking oil. It is usually listed as between 480 degrees Fahrenheit (210 degrees Celsius) and 520 degrees Fahrenheit (270 degrees Celsius) and it is extremely heat stable for frying. This is a higher smoke point than corn, cottonseed or canola oil, yet cold pressed avocado oil is far healthier than any of these heat and chemical solvent extracted oils.
Fatty Acid Profile
Avocado oil has a fatty acid profile especially high in monounsaturated fats. Monounsaturated fatty acids are considered one of the best kind of fats to consume and are central to the health benefits of the so-called 'Mediterranean diet'.
Amongst these, is a reported reduction in LDL cholesterol levels associated with heart disease, when monounsaturated fats replace saturated fats in our diet. Increasing the amounts of monounsaturated fatty acids eaten has been linked to an improvement in symptoms for sufferers of arthritis and other diseases of inflammation. And a good intake of monounsaturated fats also helps maintain effective moisture levels in our skin, leading to better skin tone and a glowing complexion.
Phytosterols
Phytosterols like beta-sitosterol are found in much higher levels in avocado oil than olive oil or even saw palmetto oil. These plant sterols are similar in structure to cholesterol. They are considered very beneficial in our diet as they can block cholesterol absorption in our digestive system. Eating foods high in phytosterols may help lower your cholesterol levels over time and reduce the risk of heart disease.
The beta-sitosterol phytosterols in avocado oil are also helpful for men suffering from prostate problems like benign prostatic hyperplasia (BPH) or hair loss associated with male pattern baldness. Both of these health issues are believed to be caused in large part by an overabundance of the hormone dihydrotestosterone, also called DHT. DHT is formed in men's bodies when beneficial testosterone is acted upon by an enzyme called 5-alpha reductase, converting it to dihydrotestosterone. Beta-sitosterol has been shown to block the conversion of testosterone to DHT by inhibiting the 5-alpha reductase enzyme. Even a small reduction in DHT levels may be useful for preventing prostate problems and delaying hair loss for men.
Antioxidants
Cold pressed avocado oil is believed to be a good source of fat soluble antioxidants like vitamin E, alpha and beta-carotene and lutein, particularly protective for our eyes.
While avocado oil is the best oil for frying because it's monounsaturated fats are so heat stable, high temperature frying wouldn't be ideal for preserving these antioxidants with all of their health benefits. This is why it makes good sense to also use cold pressed avocado oil raw, as a salad dressing, on steamed vegetables and as healthy dip, or where ever you would usually use extra virgin olive oil. It has a rich, buttery avocado flavor that most people enjoy and remains incredibly healthy, whether used raw or for frying.
Four Reasons Why Avocado Oil Is the Best Oil for Frying
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Dec 16, 2011 04:58:23
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