If you frequently suffer from indigestion and bloating, using fattening cooking oils could partially be to blame. We asked nutritionists and other health experts which kind of oil, in their opinion, is ideal to cook with if your goal is to prioritize your gut health (and still make tasty meals!) Read on for tips, suggestions and insight regarding all things avocado oil from Lisa Richards, registered nutritionist and creator of The Candida Diet, Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, registered nutritionist and Director of Formulations at ASYSTEM, Dr. Gabriela Rodríguez Ruiz, MD, PhD, FACS, board-certified bariatric surgeon at VIDA Wellness and Beauty, and Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements.
First off, Best explains why extra virgin olive oil (EVOO) sometimes leads to bloating. Extra virgin olive oil is one of the “most commonly used oils on the planet,” Best says, but it is important to ensure “you aren’t getting EVOO mixed with refined oils,” as is the case with many brands. As with many olive oils, some “manufacturers cut cost and quality by adding refined oil to their formulations,” Best warns, and “this is an important potential issue to look out for when selecting your EVOO” to not lead to bloating and other symptoms of indigestion.
Benefits Of Switching To Avocado Oil
Using avocado oil instead of olive, canola, soybean, etc. can help fight against inflammation, Richards explains "Avocados seem to be the newest trend in health fads," she says, and while "consuming all things avocado may be a trend, they have the nutrients to back up their health claims." By replacing your "traditional cooking oil spray with avocado spray," she notes that you are "enhancing the health benefits of your meal through heart healthy and anti-inflammatory essential fatty acids."
Many traditional cooking oils like EVOO or other sprays sometimes "contain additives that are not natural to the main ingredient such as lecithin," which Richards points out "acts as an emulsifier, and dimethyl silicone, which is an anti-foaming agent." These are not included in avocado oils or sprays, she reassures. "An added benefit to using avocado oil spray for cooking in place of traditional oils," Richards adds, is its high smoke point, 520 degrees Fahrenheit. "This allows you to cook at higher temperatures and even to be used in grilling," she continues.
Cowin agrees, and says that the "healthy fats" found in avocado oil can do wonders for your gut health as they "can help curb cravings by helping to maintain blood sugar levels." When blood sugar levels drop, Cowin says that we can experience cravings for sweets or other unhealthy foods. "However, if we have a diet rich in healthy fats, our blood sugar levels will be more stable, and we will be less likely to experience cravings," he says, noting that "healthy fat sources include avocados, and avocado oil."
Rodríguez also concurs, and says that avocado oil is "high in healthy monounsaturated fats, which increase your HDL cholesterol levels and improve your insulin sensitivity," which ultimately help your body prevent weight gain and metabolic diseases. She concludes that this type of cooking oil can "help improve cholesterol levels, decrease inflammation," and "promote weight loss" as well.
