Avocado Oil, Coconut Oil, or Olive Oil? Which Cooking Oil Is The Best Choice for Cooking and Health?

by | Jan 8, 2025 | Health, Nutrition

When it comes to deciding which oil to use on the pan when cooking meals at home there are many different options. Some people use canola oil, some swear by butter. However when it comes to my kitchen operations I usually stick with a select three or four depending on what I’m preparing. Plant-based oils are staples in many kitchens, prized for their versatility and health benefits. Among the most popular are avocado oil, coconut oil, and olive oil. Each has its unique characteristics, nutritional profile, and ideal cooking applications. But which is the healthiest and safest for various cooking temperatures? Let’s dive into the science to help you make a well informed decision. 1. Avocado Oil Overview: Avocado oil is made by pressing the pulp of the avocado fruit. It is rich in monounsaturated fats, particularly oleic acid, which is linked to heart health and anti-inflammatory benefits. Smoke Point: Refined: 520°F (271°C) Unrefined: 375°F (190°C) Health Benefits: High in antioxidants, particularly lutein, which supports eye health. Promotes heart health due to its monounsaturated fat content. Contains Vitamin E, which aids skin health and acts as an antioxidant. Additional Studies: Avocado oil and cholesterol: A study found that avocado oil’s high concentration of oleic acid can reduce low-density lipoprotein (LDL) cholesterol levels without lowering high-density lipoprotein (HDL) cholesterol or triglycerides.  Avocado oil and liver metabolism: A study found that avocado oil improved the activity of the ETC in liver, brain, and kidney mitochondria in diabetic rats. Avocado oil and renal damage: A study found that avocado oil prevented renal damage, mitochondrial dysfunction, and oxidative stress in the kidneys of...