Cooking With Avocado Oil vs Olive Oil

Imagine standing in your kitchen, reaching for cooking oil, and wondering which choice would best serve your culinary needs. Extra Virgin Olive Oil (EVOO) and Avocado Oil both line many kitchen shelves, but scientific research has uncovered striking differences in their performance during cooking. Avocado oils, known for their high concentration of monounsaturated fats and antioxidants, offer nutritional benefits and versatile culinary uses, but how do they compare to EVOO?

The key distinction? Polyphenols. Laboratory testing shows that EVOO contains significantly higher levels of these natural compounds compared to avocado oil - a difference that proves crucial during cooking, as we'll explore throughout this evidence-based comparison.

The 2018 research by Guillaume and colleagues revealed compelling findings. Under controlled laboratory conditions, EVOO demonstrated superior heat stability compared to avocado oil.

Most notably, when measuring polar compounds - substances that form during heating and can impact the quality of your cooked food - EVOO produced significantly fewer of these compounds (8.47%) compared to most other oils tested, with avocado oil generating 11.60%.

This isn't simply about selecting an oil; it's about making an informed choice for your cooking needs based on laboratory-verified evidence. As we explore the scientific findings, you'll discover why these differences matter for your everyday cooking and how they might influence your kitchen decisions.

Key Takeaways

1. Laboratory Testing and Quality Measures: Studies show that fresh Extra Virgin Olive Oil (EVOO) contains natural compounds including polyphenols, as verified through laboratory analysis. These compounds may contribute to the oil's performance during cooking.
2. Induction Time and Stability: Research demonstrates EVOO's notable induction time - a scientific measurement that indicates how long an oil maintains stability before oxidation begins. Laboratory testing by Guillaume et al. (2018) showed that EVOO maintained a longer induction period compared to other cooking oils, suggesting better stability during extended cooking times.
3. Smoke Point Science: The research reveals an important finding about smoke points: rather than being a fixed number, an oil's smoke point changes over time with use. Laboratory measurements showed that while some oils started with higher smoke points, EVOO maintained more consistent smoke point levels throughout the heating process.
4. Measurable Performance Under Heat: According to controlled laboratory testing, EVOO produced lower levels of polar compounds during heating compared to other cooking oils. Testing showed that EVOO generated 10.5% polar compounds after 6 hours of heating, while some refined oils produced up to 20% or more.
5. Aldehyde Formation: Scientific measurements documented that EVOO produced fewer aldehydes (volatile compounds that can form during heating) compared to other cooking oils tested. Laboratory analysis showed EVOO maintained lower levels of these compounds even at high temperatures.

Avocado Oil vs. Olive Oil: What's the Difference?

Avocado Oil and Olive Oil may seem similar in many ways, but they have distinct differences in terms of taste, nutritional content, and suitability for cooking. Quickly, let's look at both their definitions!

What is Avocado Oil? According to the American Heart Association, "Avocado Oil is a plant based oil extracted from the pulp of avocados. It is packed with monounsaturated fats and has a neutral, avocado-like taste." Avocado oil is derived from pressing the fresh fruit of the avocado tree.

Olive Oil vs Avocado Oil? Both Olive Oil and Avocado Oil contain monounsaturated fats, vitamin E, and vitamin K, which contribute to their nutritional profiles. These oils are staples in many kitchens and are often used for their versatility.

A key distinction lies in their polyphenol content. Olive Oil, especially Extra Virgin Olive Oil, contains polyphenols that contribute to its distinctive flavor profile. Laboratory research suggests that these differences may influence how the oils perform when heated.

In scientific studies comparing these two oils, including research from the Predimed study of Spain and the Lyon heart diet study from France, researchers have examined various aspects of these oils' properties under different cooking conditions.

Understanding the Table: EVOO vs. Avocado Oil Polyphenol Content

This table highlights the key polyphenols found in extra virgin olive oil (EVOO) compared to avocado oil. Polyphenols are natural compounds known for their antioxidant and anti-inflammatory properties. EVOO contains a wide range of these beneficial compounds, including oleuropein, hydroxytyrosol, tyrosol, and oleocanthal, which contribute to its distinct health benefits and flavor profile.

In contrast, avocado oil contains significantly fewer polyphenols, lacking the secoiridoid compounds (oleuropein, ligstroside, and their derivatives) that are unique to olive oil. The only notable phenolic compound present in avocado oil is vanillin. This distinction underscores why EVOO is often considered superior for both health and culinary applications.

Understanding Polyphenols and Antioxidants in Cooking Oils

Olive Oil, particularly Extra Virgin Olive Oil (EVOO), contains a unique composition of polyphenols, including hydroxytyrosol - a remarkable compound that laboratory testing has shown exists naturally in significant quantities only in olive oil, not even in raw olives or any other food source.

This exclusivity makes EVOO particularly distinctive, as scientific analysis has confirmed that no other natural food source contains meaningful amounts of this powerful compound. The nutritional benefits of these polyphenols and antioxidants in olive oil and avocado oil include their richness in antioxidants, unsaturated fats, and vitamins.

Laboratory research has extensively studied these polyphenols, particularly hydroxytyrosol, documenting their behavior during cooking:

1. Scientific testing shows that hydroxytyrosol maintains stability at high temperatures
2. Laboratory measurements indicate it retains its chemical structure during heating
3. Research demonstrates it remains active even during high-heat cooking processes

A fascinating aspect revealed through laboratory testing is how these compounds behave during fish frying. Scientific studies have documented that when fish is fried in EVOO, the oil's natural compounds, particularly hydroxytyrosol, help maintain the stability of both the oil and the fish during the cooking process.

For more detailed information about the science behind frying fish in olive oil, you can read our comprehensive analysis in our can you fry fish in olive oil blog!

These laboratory-verified properties, combined with EVOO's characteristic flavor profile, make it a distinctive choice for cooking applications. The presence of compounds like hydroxytyrosol, as confirmed through chemical analysis, contributes to EVOO's unique characteristics among cooking oils.

Research shows that these natural compounds remain present and active even after exposure to cooking temperatures.

Heat Stability and Oxidation Resistance in Cooking Oils

Research examined heat stability and oxidation resistance in various cooking oils, with particular focus on Olive Oil and Avocado Oil. The laboratory testing revealed measurable differences in "induction time" between the oils.

What is Induction Time and Why Does It Matter? Induction time, measured in laboratory settings, indicates how long an oil remains stable before beginning to break down chemically. This measurement is crucial because it directly relates to two important factors during cooking:

1. Formation of Polar Compounds: Laboratory testing showed that oils with shorter induction times produced more polar compounds more quickly. The research demonstrated that EVOO, with its longer induction time, generated significantly fewer polar compounds (10.5%) compared to other oils (up to 20%) after 6 hours of heating at 180°C.
2. Production of Aldehydes: Scientific measurements revealed that oils with shorter induction times began producing aldehydes (volatile compounds that can form during heating) more rapidly. The study documented that EVOO, maintaining stability longer, produced notably fewer aldehydes under the same heating conditions.

According to the research data, Avocado Oil showed a lower induction time compared to Extra Virgin Olive Oil (EVOO) under controlled testing conditions. Additionally, avocado oil has a higher smoke point, making it suitable for high-heat cooking methods such as frying and roasting.

In technical terms, this means that during laboratory heating tests, chemical changes were observed to occur more quickly in Avocado Oil compared to EVOO.

The study's measurements indicated that when exposed to heat under controlled conditions, EVOO maintained its chemical structure for a longer period. Laboratory analysis attributed this stability to the presence of polyphenols and its natural chemical composition.

The research findings showed that these differences in stability directly impact cooking performance in measurable ways:

1. Longer stability before chemical changes begin
2. Lower production of polar compounds during heating
3. Reduced formation of aldehydes under high heat

This research also examined changes in smoke points over time, which we'll explore in the next section.

Understanding the Variability of Smoke Points in Cooking Oils: A Time-Based Perspective

Laboratory research examined how smoke points of different cooking oils change over time and under varying temperatures.

The study documented changes in different cooking oils including Avocado Oil and Extra Virgin Olive Oil (EVOO).

According to the research data:

1. EVOO's initial smoke point: 206.67°C = 403.99°F
2. Avocado Oil's initial smoke point: 196.67°C = 385.99°F

Cold pressing retains the oils' natural flavors and nutrients, distinguishing it from refined oils that are processed using heat and chemicals, which result in a loss of both taste and health benefits.

Under controlled testing conditions over 6 hours at 180°C:

1. EVOO's smoke point decreased to 184.7°C = 364.46°F
2. Avocado Oil's smoke point decreased to 148.5°C = 299.3°F

The study found that while all oils experienced some decrease in smoke point over time, natural unrefined oils like EVOO showed particular resistance to abrupt changes in smoke point when compared to some refined oils.

The Significance of Polar Compounds

Polar compounds are measurable chemical components that form during the heating of cooking oils. According to the research (Guillaume et al., 2018), many legislations around the world have identified that a limit of polar compounds in frying oil of no more than 24-27% is typically considered safe.

The study's laboratory measurements revealed significant findings:

Polar Compound Formation After 6 Hours of Heating at 180°C:

1. EVOO: 10.5%
2. Sunflower Oil: 21.75%
3. Grapeseed Oil: 20.24%
4. Canola Oil: 17.32%
5. Rice Bran Oil: 15.66%
6. Coconut Oil: 9.68%

The research specifically noted that if fried foods are stored for a period before consumption, the level of polar materials must be much less than the 24% endpoint, with recommendations of < 10% polar materials.

The study demonstrated that EVOO produced among the lowest levels of polar compounds of all oils tested, second only to coconut oil. This finding was documented through standardized testing methods in an ISO17025 accredited laboratory.

Research Studies on Cooking Oils: What Laboratory Testing Reveals

Picture walking into a modern laboratory where scientists placed different cooking oils under intense scrutiny. The 2018 study published in Acta Scientific Nutritional Health tells a fascinating story of what happens to oils under heat.

The Laboratory Face-Off
Scientists subjected both EVOO and avocado oil to identical test conditions, measuring their performance at temperatures up to 240°C. Here's what they discovered:

Initial Numbers: Starting Line

1. EVOO's smoke point: 206.67°C/ 404.01°F
2. Avocado oil's smoke point: 196.67°C / 386.01°F

The 6-Hour Heat Challenge When both oils were heated at 180°C for 6 hours (similar to a long cooking session), the laboratory instruments revealed striking differences:

1. EVOO maintained stability longer
2. Avocado oil showed more rapid changes in chemical structure

Measuring Stability The study used sophisticated equipment to measure something called "polar compounds" - chemical fragments that separate from oil during heating:

1. EVOO: Produced 10.5% polar compounds
2. Other refined oils: Up to 20% or more polar compounds

This research was conducted in an ISO17025 accredited laboratory using standardized testing methods to ensure accuracy of all measurements.

How Avocado Oil and Olive Oil Differ

Vitamin E: A Natural Component in Cooking Oils

Laboratory analysis shows a notable difference in Vitamin E content between these oils. Scientific measurements reveal:

Laboratory-Verified Content:

1. Extra Virgin Olive Oil (EVOO): 20% of daily value per tablespoon
2. Avocado Oil: 10% of daily value per tablespoon

Chemical Structure and Heat Stability In laboratory testing, Vitamin E functions as a measurable antioxidant compound. When scientists analyze oils under heat conditions, they can observe how natural antioxidants like Vitamin E affect stability:

1. Antioxidants can be precisely measured in laboratory settings
2. These compounds are part of the oil's chemical structure
3. Their presence can be detected before and after heating tests

Technical Measurement: The presence of antioxidant compounds like Vitamin E influences measurable characteristics during standardized heat testing, as documented in controlled laboratory conditions.

Smoke Point: Understanding the Science

Have you ever wondered what really happens when oils heat up in your pan? Let's explore what laboratory science reveals about smoke points and cooking temperatures.

What Laboratory Testing Actually Shows The 2018 research study (Guillaume et al.) documented some surprising findings about smoke points:

1. EVOO's initial smoke point: 206.67°C (404°F)
2. Avocado oil's initial smoke point: 196.67°C (386°F)

The Real Story About Cooking Temperatures Laboratory measurements reveal something fascinating about everyday cooking:

1. Pan frying typically occurs around 180°C (356°F)
2. Deep frying is optimal at 180°C (356°F)
3. Even high-temperature stir-frying rarely exceeds 204°C (400°F)

Want to verify these temperatures yourself? An infrared thermometer will show that most cooking happens well below 300°F - significantly lower than what many people assume! For a deeper dive into smoke point science, check out our detailed blog post, does olive oil have a high smoke point? 

What The Research Actually Found The study revealed something unexpected: smoke point alone doesn't tell the whole story. When scientists tested oils at standard cooking temperatures (180°C/356°F for 6 hours), they measured:

1. Changes in chemical structure
2. Formation of polar compounds
3. Stability under heat stress

Laboratory Test Results - Changes Over Time: The research documented that smoke points changed during heating:

1. EVOO maintained more consistent characteristics
2. Other oils showed greater variations in stability measurements

Note: All temperature measurements come from controlled laboratory testing. Individual cooking conditions may vary.

Taste and Value: What You Need to Know

The Taste Truth Both oils offer distinct characteristics during cooking:

1. EVOO: Rich, peppery flavor from natural polyphenols
2. Avocado Oil: Milder, more neutral taste

Quality Matters Most High-quality first-pressed EVOO costs more than standard avocado oil - and for good reason. When shopping for premium EVOO, here's how to spot the real liquid gold:

Check the Nutrition Panel - Look for higher polyphenol content

1. Find the Harvest Date - Fresher means more antioxidants
2. Verify the Origin - Quality EVOOs proudly state their source
3. Look for "First Cold Pressed" - This ensures minimal processing
4. Check Acidity Levels - Lower means better quality
5. Dark Glass Bottle - Protects those valuable compounds

Price vs. Value While premium Italian EVOO might cost more than your average avocado oil, you're investing in:

1. Verified purity
2. Higher antioxidant content
3. Better cooking performance
4. Protected origin and quality

The key is understanding that with EVOO, you get what you pay for - a premium product with measurable benefits for your cooking needs.

Want to learn more about ensuring you're getting authentic, high-quality olive oil? Check out our detailed YouTube video below!

Remember: While scientific testing can measure various properties of these oils, taste preferences are highly personal. Choose the oil that best fits your cooking style, budget, and taste preferences - there's no universally "right" choice when it comes to flavor!

Nutritional information

In terms of nutritional content, both avocado and olive oil have their own unique benefits. Let me break it down for you in this table.

Similarities and differences

When it comes to similarities and differences, both avocado oil and olive oil have their own unique characteristics, which are all important to consider if you love cooking.

Here's a breakdown:

Remember, whether you choose avocado oil or olive oil, both have notable health benefits and can add a unique touch to your dishes. So, don't hesitate to incorporate these healthy oils into your cooking routine. You can even have a little fun and mix things up by alternating between the two!

Tips for Using Avocado Oil and Olive Oil

To get the most out of avocado oil and olive oil, here are some tips: choose the one that suits your needs and preferences, use them for different cooking methods - from high heat to low heat, sautéing to roasting, baking to frying, searing to grilling, dressings to marinades.

Make sure you store them in a cool and dark place to preserve their freshness. Most importantly, always prioritize using healthy oils for a well-balanced diet.

Usage Recommendations

Avocado Oil:

1. Not recommended for high-heat cooking - laboratory testing shows its smoke point decreases significantly with heating (from 196.67°C to 148.5°C after 6 hours)
2. Better suited for low to medium-heat cooking due to shorter induction time and lower stability under heat
3. Works well for adding a mild flavor to dishes

Olive Oil (EVOO):

1. Ideal for all cooking temperatures thanks to proven heat stability
2. Maintains consistent performance during extended cooking (testing shows minimal changes after 6 hours at 180°C)
3. Extra virgin olive oil adds rich, peppery flavor to dishes

Both Oils:

1. Store in a cool, dark place to maintain quality and freshness
2. Use within expiration dates for optimal taste
3. Both oils are rich in healthy fats, which can reduce inflammation and protect heart health

Note: Storage and temperature guidelines based on standard industry recommendations. Laboratory measurements come from Guillaume et al. 2018 study.

Safe cooking methods

When using avocado oil and olive oil in your cooking, it's important to use safe cooking methods to get the best results. Here are some tips:

1. Use low to medium heat: Both avocado oil and olive oil have high smoke points, which means they can withstand higher temperatures without breaking down or producing harmful compounds. However, it's still best to avoid using them for high-heat cooking methods like deep-frying.
2. Saute and roast: Avocado oil and olive oil are great for sauteing vegetables or roasting meats and vegetables in the oven. The oils add flavor and help keep the food moist.
3. Avoid excessive heating: While these oils can handle moderate heat, prolonged exposure to high heat can degrade their quality. It's best to avoid overheating them by keeping an eye on your cooking temperature.
4. Use for dressings and marinades: Avocado oil and olive oil are perfect for making homemade dressings and marinades. Their flavors enhance the taste of salads, grilled meats, and vegetables.
5. Store properly: To preserve the freshness of these oils, store them in a cool, dark place away from direct sunlight or heat sources. This will prevent oxidation and maintain their nutritional properties.

Tips on how to preserve Avocado Oil and Olive Oil freshness

Preserving the freshness of avocado oil and olive oil is important to enhance your cooking experience. Here are some tips:

1. Store them properly: Keep both oils in a cool, dark place away from direct sunlight and heat sources. It's best to store them in airtight containers to prevent oxidation.
2. Avoid exposure to air: When using the oils, make sure to tightly seal the bottle or container after each use to minimize contact with air. This will help maintain their freshness and prevent rancidity.
3. Use clean utensils: Always use clean, dry utensils when scooping out the oils from their containers. Moisture and food particles can introduce bacteria that may spoil the oils faster.
4. Check for signs of spoilage: Regularly inspect the oils for any signs of spoilage, such as off smells, unusual colors, or a rancid taste. If you detect any of these signs, it's best to discard the oil and get a fresh bottle.
5. Monitor expiration dates: Both avocado oil and olive oil have expiration dates printed on their bottles. Be mindful of these dates and try to use up the oils before they expire for optimal freshness.

The Importance of Using High Antioxidant Cooking Oils When Frying

Research conducted rigorous laboratory testing of common cooking oils under identical conditions. When heated at 180°C for 6 hours, laboratory measurements documented the following polar compound formation:

Final Polar Compounds After Heating:

1. EVOO: 8.47% (best overall stability)
2. Coconut oil: 9.30%
3. Avocado oil: 11.60%
4. Virgin olive oil: 10.71%
5. Olive oil: 11.65%
6. Rice bran oil: 14.35%
7. Sunflower oil: 15.57%
8. Grapeseed oil: 19.79%
9. Canola oil: 22.43%

While avocado oil performed relatively well compared to most refined oils, EVOO demonstrated superior stability under heat stress. Through precise scientific measurements, the laboratory testing documented that EVOO:

1. Maintained more consistent characteristics
2. Produced fewer polar compounds
3. Showed better resistance to heat degradation

Conclusion: Understanding the Research

The scientific examination of Avocado Oil and Extra Virgin Olive Oil has revealed intriguing differences between these two cooking oils. Through careful laboratory analysis, researchers have documented EVOO's specific antioxidant profile, including its measured polyphenol content and verified Vitamin E levels.

These aren't just numbers on a page -- they represent carefully quantified properties that influence how these oils perform in real cooking situations.

The 2018 research stands as a significant contribution to our understanding, providing detailed measurements of how these oils behave under various cooking conditions. The study documented specific characteristics such as polar compound formation and smoke point consistency, offering precise data about their performance during heating.

What makes this research particularly valuable is its methodical approach to measuring and documenting the technical characteristics of these oils. From structural stability during heating to performance at various temperatures, the scientific testing provides a comprehensive picture of each oil's measurable properties, induction time, smoke point, and heat stability.

Disclaimer: the content in this blog is for informational purposes only and should not be taken as professional, medical advice.

Frequently Asked Questions

Is it true that avocado oil is better for high-heat cooking than EVOO?

A: No - laboratory testing shows that EVOO actually maintains better stability under heat. Research documented that avocado oil's smoke point decreases significantly from 196.67°C to 148.5°C after 6 hours of heating, while EVOO maintained more consistent characteristics. Both oils are also low in saturated fat, making them healthier choices for cooking.

What are polar compounds and why should I care about them?

A: Polar compounds are measurable chemical components that form when oils are heated. Laboratory testing showed EVOO produced 8.47% polar compounds after heating, while avocado oil produced 11.60%. The safe limit recommended by many authorities is no more than 24-27% polar compounds, with less than 10% being ideal. Both oils are rich in unsaturated fatty acids, which are beneficial for heart health and reducing LDL cholesterol.

What's the real difference between EVOO and avocado oil's vitamin E content?

A: Laboratory measurements show that EVOO contains about 20% of the daily value of vitamin E per tablespoon, while avocado oil contains about 10% per tablespoon.

How can I verify I'm buying high-quality EVOO?

A: Look for these key indicators:

1. Check the nutrition panel for polyphenol content
2. Find the harvest date
3. Verify the origin
4. Look for "First Cold Pressed"
5. Check acidity levels
6. Ensure it's in a dark glass bottle

Does EVOO's strong flavor affect the taste of my food?

A: While EVOO does have a distinct peppery flavor due to its polyphenol content, and avocado oil has a milder taste, the choice between them often comes down to personal preference.

What's the best way to store these oils?

A: Both oils should be stored in a cool, dark place away from direct sunlight and heat sources. Always ensure bottles are tightly sealed after use.

Why does EVOO cost more than regular avocado oil?

A: High-quality first-pressed EVOO tends to cost more because of its verified purity, higher antioxidant content, and protected origin and quality standards.

Is it true that EVOO contains 10 times more polyphenols than avocado oil?

A: Yes, laboratory measurements have confirmed that EVOO contains significantly higher levels of polyphenols compared to avocado oil, approximately 10 times more.

What temperatures are actually safe for cooking with these oils?

A: Most everyday cooking happens at temperatures well below 300°F. Pan frying typically occurs around 180°C (356°F), and deep frying is optimal at 180°C (356°F). You can verify these temperatures yourself using an infrared thermometer.

How long do these oils maintain their quality?

A: Both oils should be used within their expiration dates and stored properly. Monitor for any signs of spoilage such as off smells, unusual colors, or rancid taste.

References

1. Guillaume, C., De Alzaa, F., and Ravetti, L. (2018). "Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating." Acta Scientific Nutritional Health 2.6: 02-11. https://www.actascientific.com/ASNH/pdf/ASNH-02-0083.pdf
2. Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2018). "Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts." New England Journal of Medicine 378:e34. https://www.nejm.org/doi/full/10.1056/NEJMoa1800389
3. de Lorgeril, M., Salen, P., Martin, J.L., et al. (1999). "Mediterranean Diet, Traditional Risk Factors, and the Rate of Cardiovascular Complications After Myocardial Infarction: Final Report of the Lyon Diet Heart Study." Circulation 99(6): 779-785. https://pubmed.ncbi.nlm.nih.gov/9989963/

Organizations and Associations:

1. North American Olive Oil Association (NAOOA) - Smoke point data and olive oil standards
2. American Heart Association - Definition of avocado oil and general oil information