Fatty Acid Content of Avocado Oil
From nutritiondata.com (using 100g) for avocado oil:
Summary:
~71% MUFA, Predominantly oleic acid (>95%)
~12% Saturated Fat, Predominantly palmitic acid (almost 95%)
~14% PUFA Omega 6:Omega 3 ratio = 13:1
Yes, as sometimes happens with the data from this website, the numbers don't add up exactly.
Comments
Higher percentage of monounsaturated fat (oleic acids) than either Olive or Avocado..
Of the little polyunsaturated fat it does have, the Omega 6 to 3 ratio is closer to 1:1.
Finally, it has a high smoke point (>410F), similar to that of grapeseed oil.
I like coconut oil for frying, but use mac on everything else. If only there was a hydroxytyrosol acetate supplement to still get the benefits of Olive oil!
I don't use avocado oil myself, just been eating a lot of avocado lately so I was curious about the fatty acid content. Whenever I do this I post it here for future reference. I always thought of macadamia oil as being out of my price range, but it's not all that pricey considering how long a bottle of olive oil lasts around here! (Shhh, don't tell anyone, but when I do use oil for cooking it's usually canola. I can hear the gasps now!)
Avocado is huge in paleo/LC circles. While not high in PUFA, I was surprised by the 13:1 ratio of the O6:O3. Most nuts have horrible O6:O3 ratios as well. I continue to be somewhat befuddled as to how a 1-2:1 ratio is obtained w/o eating a lot of fatty fish and/or supplementing O3's.
Uggh ... I just noticed that nutritiondata.com now has a tab for Self magazine. *SIGH* (Can't stand any of those type magazines) Oh well. It's still the best source I've found for details of this sort.
I cannot remember for sure, but I think Stephan at Whole Health Source has suggested a ratio of 4:1 or less and keeping total omega-6 below 4% or so of calories. I only had time for a quick search of his site and couldn’t find exactly what I remembered, but I found this: http://wholehealthsource.blogspot.com/2009/05/eicosanoids-and-ischemic-heart-diseas.html
PS – I did sorta gasp a little at the canola oil. I rarely cook in oil, but when I do I use butter or coconut oil.
I think your approach is what many do. I still am unsure how paleolithic diets could have been so close to 1-2:1 when including nuts, avocados, etc. A Haas avocado packs about 5g PUFA, at a 13:1 ratio that's just over 4000 mg O6 that's not balanced out. I've read and listened to a lot of Stephan's work on this and he seems to make sensible recs. I'm getting most of my avocado with a goodly O3 dose from the eel in my sushi.
As for the canola, it's a compromise. When I want an oil that doesn't alter the taste of my food, I'm going to use it. I'm not a big oil person anyway. It's better than soybean!
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