Avocado oil is derived from a pear-shaped fruit of the avocado tree which grows in tropical regions. Butter on the other hand is derived from the milk of cows or buffaloes. Both of these ingredients are important components of our diet and are consumed regularly. Is avocado oil healthier than butter? Let’s find out.
Avocado oil
Avocado oil is extracted from the pulp of the avocadoes. Since avocado oil has a very high smoking point, it is used for deep frying, grilling as well as salad oil. It is a rich source of monounsaturated fats and vitamin A, D, and E. Monounsaturated fats reduce low-density lipoprotein cholesterol or bad cholesterol, which is linked with atherosclerosis, ischemic heart disease, and stroke. They also play a role in raising high-density lipoprotein cholesterol or good cholesterol. Consumption of avocado oil improves the blood lipid profile of both children and adults. The dietary recommendation is to consume 10 to 15 % of the energy requirement as monounsaturated fats.
Avocado oil has a balanced amount of omega 3 and omega 6 fatty acids. They along with contained vitamin E have strong antioxidant properties. They reduce oxidant injury to blood vessel lining endothelium thereby preventing atherosclerosis. This keeps these vessels elastic for longer life and reduces the risk of hypertension. It also reduces the incidence of thrombosis or blood clotting in the arteries.
Avocado oil protects against cancer due to its anti-cancer properties. It is thanks to the presence of alpha-linolenic acid and vitamin E. It has been found to suppress breast, colon, prostate and skin cancers.
Avocado oil is also used for the treatment of osteoarthritis. These have been proven scientifically in multiple clinical trials. Avocado oil has anti-inflammatory properties and promotes the growth of articular chondrocytes. It reduces pain, morning stiffness, and the dosage of NSAIDs required. An improvement is seen in hip and knee osteoarthritis though it is more effective in the former condition. It is also effective in the treatment of scleroderma and psoriasis. Early research shows that avocado oil may be effective in conditions like wound healing, hair fall and menstrual irregularities.
Butter
Butter is a dairy product, made from the fat which collects at the top after churning or boiling the milk. Usually made from cow’s or buffalo’s milk, the other sources are goat, sheep and yak’s milk. It is consumed as such and for cooking like baking or frying. It consists of fat, proteins, and water. It contains 12-15% of medium-chain and short-chain fatty acids. It is a natural product and has many health benefits.
Butter is a good source of fat-soluble vitamins especially vitamin A though a small amount of vitamins D, E and K are also found. It contains iodine and other minerals like manganese, chromium, zinc, copper, and selenium. Iodine is required for the synthesis of thyroid hormones which maintain metabolic rate. The presence of omega 3 and omega 6 fatty acids boosts the immune system. Butter derived from the milk of cows, fed on grass is a rich source of linolenic acid, which has anti-cancer properties. It’s a good source of cholesterol which is required for optimal function of the nervous system.
Avocado or butter?
Avocado oil is purely vegetarian whereas butter is derived from animal sources. Though both are nutritious, the taste differs. When taken in equal volume, avocado oil has a lesser amount of calories, total fat, saturated fat, cholesterol, and sodium. For these reasons, avocado may be preferred over butter. When consumed in moderation, butter is not harmful. A combination of these ingredients in appropriate proportion consumed with various dishes may be a suitable alternative.
