4 Oils Good for the Diet
By Kate Rockwood
O, The Oprah Magazine | From the June 2012 issue of O, The Oprah Magazine
Derived from the ripe flesh of the subtle fruit, it has a mellow, buttery taste.
Every oil has a smoke point—the temperature at which it begins to break down, losing nutritional value and releasing potential carcinogens. Avocado oil's smoke point is an incredibly high 510 degrees (compared with extra-virgin olive oil's 325- to 400-degree range), which makes it a safer option for high-heat cooking like frying and broiling. It's also rich in heart-healthy monounsaturated fats, which have been shown to lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
Try avocado oil in vegetable sautés or when broiling fish or chicken. For a summery lunch, Peltre serves 4 ounces cooked crabmeat atop a diced apple and diced avocado, tossed with 3 Tbsp. avocado oil, 1 Tbsp. lime juice, 1 tsp. each finely chopped ginger and coriander, 1 chopped scallion, and salt and pepper.