Avocado vs Olive Oil: Which Is Less Inflammatory?
Avocado
Olive Oil
Olive oil is less inflammatory than avocado, though it edges ahead by a single point. They are close cousins, because the main fat in both of them is the same one.
What tips it is the peppery sting you feel at the back of your throat with a good extra virgin oil. That sting comes from a compound called oleocanthal, and it blocks the same targets in the body that ibuprofen does. Avocado brings the same fat plus fibre and potassium, so the sensible move is not to choose between them. Dress your salad with olive oil and slice the avocado into it, and leave the ready-made guacamole tub alone, because it is usually cut with cheap oil and thickeners.
Side by side
| Avocado | Olive Oil | |
|---|---|---|
| Inflammation Score | Low · 2/10 | Low · 1/10 |
| Category | Fruits | Oils & Fats |
| Serving size | 1/2 medium avocado (68 g) | 1 tbsp (14 g) extra virgin |
| Key nutrients | Oleic acid, Fiber, Lutein, Potassium | Oleocanthal, Hydroxytyrosol, Oleic acid, Vitamin E |
| How often | Daily, half to one avocado | Daily, 1-2 tbsp, most of it raw |
On the AIP diet
Avocado
Avocado is allowed on the Autoimmune Protocol in every phase, elimination included. It is a fruit, so it stays clear of the grains, legumes, nuts, seeds, nightshades and dairy that come out. With dairy gone it also earns its place for texture: mashed avocado stands in for sour cream, for butter and for the creamy part of a dressing. Watch the quantity if you run a low-FODMAP overlay, because it can bloat.
Olive Oil
Olive oil is allowed on the Autoimmune Protocol in every phase, elimination included. It comes from a fruit rather than a seed, which is exactly why it survives the cull that removes sunflower, sesame, canola and the other seed oils. In practice it becomes the default fat of an AIP kitchen alongside coconut oil and avocado oil, so it is worth spending a little more on a bottle you actually enjoy.
What each one brings
Avocado
- Mostly oleic acid, the same monounsaturated fat that gives olive oil its reputation
- The fat in it multiplies how much of the protective compounds in a salad you absorb
- Close to ten grams of fibre in a whole one, with almost no sugar
- Swapping part of the day's carbohydrate for avocado lowered an inflammation marker after twelve weeks
Olive Oil
- Contains oleocanthal, behind the peppery sting, which blocks the same enzymes as ibuprofen
- Improved insulin levels and how well the body handles blood sugar in pooled trials
- Rich in oleic acid and vitamin E, and stands up to a hot pan better than most oils
- Takes the place of butter and refined seed oils, so every spoonful replaces something worse
Watch out for
Avocado
- Around 230 calories in a whole one, a lot for something treated as a topping
- Most of it gets eaten as guacamole next to fried chips, and the chips undo the bowl
- High in the fermentable sugars that cause bloating, so a big portion can leave a sensitive gut uncomfortable
- Ready-made guacamole is often cut with cheap oil and thickeners
Olive Oil
- In trials on mostly healthy adults, the inflammation markers did not change much
- Light, pure and refined olive oil have had the protective compounds stripped out
- Calorie dense at roughly 120 calories a tablespoon, so it adds up faster than people expect
- Heat, light and time destroy the phenols, so a clear bottle by the hob is the worst place
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