Olive oil, avocado oil and coconut oil are the 3 types of oils we should cook with. Let’s learn why.
Olive and avocado oils are primarily composed of monounsaturated fats, particularly oleic acid, which is associated with various health benefits. Monounsaturated fats are considered one of the best types of fats to eat because they support your health in several important ways. These healthy fats, found in foods like olive oil, avocados, and nuts, help improve heart health by lowering bad cholesterol levels (LDL) and raising good cholesterol (HDL). This reduces the risk of heart disease and stroke. In addition to heart benefits, monounsaturated fats are also good for controlling blood sugar levels, which can help prevent or manage conditions like type 2 diabetes. They also provide a great source of long-lasting energy and help your body absorb essential nutrients from food.
Olive oil contains compounds such as oleocanthal and oleuropein, which have anti-inflammatory properties. Chronic inflammation is linked to many diseases, including heart disease, cancer, and neurodegenerative conditions, so consuming foods that can help reduce inflammation may be beneficial for overall health.
Olive and avocado oil are rich in antioxidants, including vitamin E and phenolic compounds, which help protect cells from oxidative damage caused by free radicals. Avocado oil also contains vitamins A, and D, omega-9 fatty acids as well as lutein and zeaxanthin, two antioxidants that are important for eye health. These compounds help protect the eyes from age-related macular degeneration and cataracts by filtering out harmful blue light and reducing oxidative stress in the retina. Antioxidants play a key role in reducing the risk of chronic diseases and supporting overall health and longevity. The monounsaturated fats in olive and avocado oil can enhance the absorption of fat-soluble vitamins such as vitamin A, D, E, and K. This means that consuming olive or avocado oil with foods rich in these vitamins can improve their bioavailability and maximize their health benefits.
Studies have consistently shown that olive oil consumption is associated with a reduced risk of cardiovascular disease. It helps improve cholesterol levels by increasing HDL (good) cholesterol and reducing LDL (bad) cholesterol levels, thus promoting heart health. Some research suggests that the monounsaturated fats and antioxidants in olive oil may have protective effects on the brain, potentially reducing the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s disease.
Despite being calorie-dense, olive oil can support weight management when consumed as part of a balanced diet. Its high monounsaturated fat content can help increase feelings of fullness and satisfaction, potentially reducing overall calorie intake. Traditionally, it’s been used to aid digestion and relieve symptoms of digestive disorders. Its consumption is associated with improved gastric motility and the prevention of gallstone formation. Some studies suggest that the antioxidants and anti-inflammatory properties of olive oil may help reduce the risk of certain types of cancer, particularly cancers of the digestive system.
Because avocado oil has a higher smoke point than olive oil it can be cooked at very high temperatures and will retain its nutritional properties. Furthermore, it will not oxidize easily when exposed to high temperatures. When olive oil is heated to very high temperatures during cooking (190°C (374°F)], it can undergo a process known as lipid peroxidation, which is the oxidative degradation of lipids leading to the formation of harmful compounds. Therefore, for high heat cooking such as baking above 375°F or broiling avocado oil is a better choice compared to olive oil. Extra virgin olive oil, which is less processed, contains more antioxidants like polyphenols that can help slow down the peroxidation process. However, once these antioxidants are depleted by heat, olive oil becomes more prone to oxidation.
What About Coconut Oil?
Coconut oil contains medium-chain triglycerides (MCTs) that have been associated with several potential benefits for those of us who have high triglyceride levels:
- Rapid Metabolism: MCTs are absorbed directly into the bloodstream and transported to the liver, where they can be quickly converted into energy. This means that less fat accumulates in the bloodstream, thereby reducing the risk of elevated triglyceride levels.
- Lower Caloric Density: Despite being a fat source, MCTs have a lower caloric density compared to other fats, which can be beneficial for weight management and reducing triglyceride levels.
- Improved Insulin Sensitivity: MCTs may improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of hypertriglyceridemia (high triglycerides).
- Anti-inflammatory Effects: MCTs have been reported to have anti-inflammatory properties, which may help reduce inflammation in the body. Chronic inflammation is associated with elevated triglyceride levels and an increased risk of cardiovascular disease.
Conclusion
In short, olive oil and avocado oil are a healthy choice due to the their monounsaturated fat content because they protect your heart, support stable blood sugar, and help you feel satisfied and energized. The medium chain triglycerides in coconut oil make it a healthier choice compared to saturated fats because they are quickly converted into energy and do not raise the triglyceride levels and may also help regulate blood sugar balance.
