Busy mums, overworked professionals, and anyone juggling life’s endless deadlines, this one’s for you. If you’re trying to eat, sleep, and live a little better, it might be time to rethink a staple in your kitchen: the fats you cook with. While butter has long been a favourite, there’s a contender that deserves a standing ovation, avocado oil.
The Rise of Avocado Oil
Avocado oil isn’t just another trendy ingredient; it’s a super fat packed with nutrients. Rich in oleic acid, the same monounsaturated fat found in olive oil, avocado oil supports your heart, reduces inflammation, and helps balance cholesterol. Unlike olive oil, which smokes quickly when heated, avocado oil can handle high temperatures without breaking down, making it ideal for roasting, pan-frying, and even baking.
It also contains fat-soluble vitamins:
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Vitamin A – supports skin and immune health
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Vitamin K1 – helps maintain strong bones
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Vitamin E – a powerful antioxidant
This means avocado oil not only aids in nutrient absorption but brings its own health benefits to the table.
High Smoke Point: Cooking Without the Harm
One of avocado oil’s biggest advantages is its high smoke point,around 270°C (520°F). Compare that to butter, which begins to burn at roughly 150°C (302°F), producing harmful compounds and unpleasant flavours. With avocado oil, you get clean, stable fat without the risk of nasty free radicals.
It’s perfect for:
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Roasting vegetables
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Pan-frying fish
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Baking (though traditional butter may still shine in delicate recipes)
If your favourite cake recipe works perfectly with butter, don’t panic, keep it for those special moments. But for everyday cooking, avocado oil is a safer, nutrient-packed alternative.
Choosing the Right Avocado Oil
Not all avocado oils are created equal. Some are already rancid before opening or are mixed with cheaper oils like canola or soybean. Here’s what to look for:
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Cold-pressed – ensures nutrients are preserved
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Extra virgin – highest quality extraction
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Dark glass bottle – protects against light, which can break down vitamins and cause rancidity
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Organic – optional, but ideal for clean eating
A good-quality avocado oil doesn’t have to cost the earth. Expect to pay around £5.50 for a 250ml bottle, a small price for “liquid gold” made from roughly 20 avocados.
Calories Matter
Yes, avocado oil is healthy, but it’s still a fat. With around 120 calories per tablespoon, it can sneakily add up if you drizzle it generously on everything. If you’re following a ketogenic or low-carb plan and struggling with weight loss, keeping an eye on portion sizes might be necessary.
Avoid Highly Refined Vegetable Oils
Say goodbye to processed fish oils, sunflower, canola, and soybean oils. These oils are stripped of nutrients, high in omega-6, and inflammatory. Avocado oil is the opposite: nutrient-rich, anti-inflammatory, and a genuinely smart swap for everyday cooking.
Pairing avocado oil with raw, unfiltered apple cider vinegar is a game-changer for digestion and blood sugar regulation, thanks to its bio cultures, vitamins, and minerals.
The Takeaway
Next time you’re in the kitchen, consider this simple rule:
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Save butter for baking or special treats
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Skip refined vegetable oils
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Reach for avocado oil – the smart, sexy fat that loves you back
By making this small swap, you’re supporting heart health, reducing inflammation, and adding nutrient-rich goodness to your meals, all while keeping cooking practical and delicious.
--Written by Hala Ali, founder of Dietapplements
