Can You Use Avocado Oil on a Carnivore Diet? Find Out!

What is Carnivore Diet? Quick Outlook 

A carnivore diet is a strict, restrictive diet focusing only on meat and animal products. It excludes all plant-based products, such as vegetables and fruits. The carnivore diet, also known as the zero-carb diet, includes poultry, meat, fish, eggs, seafood, and some dairy products. It is a well-known diet for its potential benefits, such as weight loss, improved energy levels, and better mental clarity.

In flexible carnivore diets, small amounts of low-carb plant foods like avocados, cucumbers, and select spices are allowed to aid digestion. In contrast, strict carnivore diets exclude all plant-based items, including avocado oil.

The calorie content of a carnivore diet is usually high in protein and fat, and exact calories depend on the foods consumed. In the carnivore diet, 70–80% of daily caloric intake comes from fats, while the remaining 20–30% comes from protein. There is no amount of carbohydrates because the carnivore diet excludes all plant-based food sources.

The carnivore diet is simple, but it has strict basic rules. The strict carnivore diet only focuses on animal-based food sources such as fish, eggs, meat, and sometimes dairy. The carnivore diet restricts plant-based sources.

However, in addition to restrictions, a flexible carnivore diet may include some fruits and vegetables, such as avocados, cucumbers, and some spices, to aid digestion. These flexible options are normally low in carbohydrates and perfectly fit within the framework of the carnivore diet.

In the Carnivore Diet, fats play a primary role in providing essential energy instead of carbohydrates. Due to the low carbohydrate intake, the body switches to using fats as its primary energy source.

For example, a one-day sample meal plan for a carnivore diet includes

• Breakfast: Scrambled eggs cooked in beef tallow, with bacon or sausage.
• Lunch: Grilled ribeye steak with butter or ghee (animal-based).
• Dinner: Salmon cooked in animal fat with eggs.

Avocados are also healthy and can be used in snacks, avocado oil for cooking, or as dressing in a flexible carnivore diet. 

2. Understanding Fats in the Carnivore Diet

In the carnivore diet, fats act as the main energy source for the body when the carbs are not available. Following are the essential functions of fat in the carnivore diet. 

• Fats provide sustained fatty energy throughout the day.
• They support mental clarity and brain health.
• Fats increase satiety to give a feeling of fullness. 
• They also aid hormone production, which contributes to overall health.

Animal-Based Fats in a Carnivore Diet

Animal fats are a tasty and healthy option to consume. Some preferred fats in carnivore diets are tallow, lard, and butter. 

• Tallow: Made from beef fat, tallow is useful for frying, baking, and skincare applications. Commonly, people use it for heat applications.
• Butter: Butter, which comes from grass-fed sources, is another healthy fat option to consume. It provides the required fat-to-protein ratio with various benefits and enriched fat-soluble vitamins.
• Lard: Carnivore diets derive lard from pasture-raised pigs. It provides fat-soluble vitamins such as vitamin D and monounsaturated fats, which are essential for heart health. 

These fats are nutrient-dense and stable even at high temperatures. It makes them ideal for direct consumption and cooking in a carnivore diet.

Plant-Based Fats Allowed in a Carnivore Diet

A carnivore diet strictly restricts the consumption of plant-based fats. However, a minimal amount of plant-based fats can be consumed in a flexible carnivore diet. Fats such as nuts, seeds, avocados, and olive oil are preferable in the carnivore diet. They are excellent sources of monounsaturated and polyunsaturated fats, which play a major role in improving cholesterol levels and reducing inflammation in the body.

Avocado oil is known for its high content of monounsaturated fats (about 70%). Monounsaturated fats are healthy for the heart and also beneficial to improving metabolic function. Although avocado is plant-based, it is still acceptable in some variations of the carnivore diet due to its low carbohydrate content and ability to support ketosis.

Fats and ketosis:

Ketosis is a metabolic state in which the body uses fat as its primary energy source rather than carbohydrates and produces ketones as a byproduct. By using avocado oil (a plant-based source), people thought that the process of ketosis might be disrupted. However, avocado oil is ketogenic and contains monounsaturated fat. Avocado oil supports the production of ketones and helps the body maintain ketosis.

Although avocado oil contains zero carbohydrates and supports ketosis, some strict carnivore followers avoid any plant-derived ingredients, not just for their macronutrient content but to eliminate all plant compounds

The best fats for cooking purposes in the Carnivore Diet

Avocado oil is better to consume than tallow and butter. Here is the table comparing its composition and smoke point.

As compared to other fats in the carnivore diet, avocado oil is best to consume. Avocado oil is ideal for hot cooking due to its high smoke point and mild flavour. It is rich in monounsaturated fats that support heart health. 

Thus, the U.S. News and Health report shared that avocado oil is beneficial for health and contains 70% monounsaturated fats. They also shared the results of research concluding that replacing butter with avocado oil is beneficial in lowering total cholesterol, LDL cholesterol, triglycerides, blood glucose, and inflammatory markers.

3. Avocado Oil: Nutritional Profile and Benefits

There are three main types of fatty acids in avocado oil: oleic acid (65.4%–67.7%), palmitic acid (12.8%–13.4%), and linoleic acid (13.5%–15.2%). Conjugated linoleic acid is the main polyunsaturated fatty acid, also known as omega 6, present in avocado oil. Oleic acid helps lower bad cholesterol (LDL) levels while maintaining good cholesterol (HDL), as compared to saturated fats in animal products. With a higher percentage of monounsaturated fats, avocado oil offers a better fat alternative to oils like coconut or palm oil. Because these fats support cardiovascular health, avocado oil is a good option for people who want to strengthen their hearts.

Avocado oil provides a healthy balance of fats. 1 tablespoon of avocado oil contains:

• 124 calories
• 10 grams of monounsaturated fat (MUFA)
• 2 grams polyunsaturated fat (PUFA)
• 2 grams of saturated fat

Rich in vitamins and antioxidants:

Avocado oil is also abundant in essential fat-soluble vitamins, such as vitamins E and K. Vitamin E acts as a strong antioxidant, promotes skin health, and protects cells from oxidative damage. Lutein, present in avocado oil, is also another important antioxidant that is known for its function in eye health and delays the ageing process. Avocado oil is a very advantageous addition to a diet that is nutrient-conscious because of the combination of these vitamins and antioxidants. The combination of these vitamins and antioxidants makes avocado oil a highly beneficial addition to a nutrient-conscious diet.

Anti-inflammatory Properties:

The main advantage of avocado oil is its anti-inflammatory properties. Antioxidants such as lutein and monounsaturated fats help lower inflammation and support joint health. Several researchers also concluded that avocado oil helps lower the symptoms of osteoarthritis and acts as a natural remedy for those suffering from chronic joint pain and inflammation.

Cholesterol and Heart Health:

The pulp of an avocado naturally yields avocado oil. It lowers cholesterol and decreases the risk of heart disease. Several researchers have shown positive effects of avocado oil in improving cholesterol and promoting heart health. As compared to animal fat, which is high in saturated fat and increases the risk of CVD, avocado oil is nutrient-dense and beneficial for heart health. In a carnivore diet, it is a beneficial alternative solution to fat, such as butter or lard, to support heart health.

Culinary Uses of Avocado Oil:

Avocado oil has a high smoke point (470 and 500°F), which is ideal for use in culinary. People on a carnivore diet can use avocado oil for frying, baking, roasting, and sautéing. You can also use it for searing, sautéing, and frying.

• Deep frying: Avocado oil is ideal to use for deep-frying foods such as steak strips, chicken tenders, or fish fillets.
• Pan-frying: People can also pan-fry meat, fish, or vegetables with avocado oil. 
• Roasting: Sprinkle avocado oil on vegetables before roasting for a perfect browned finish. 
• • Marinades: Add avocado oil to marinades for added flavour in meat or seafood. 

The NIH also reported that replacing animal fats with avocado oil supports cardiovascular health and reduces inflammation. It is also an ideal oil for those looking for long-term wellness.

While avocado oil is known for lowering LDL cholesterol and supporting heart health, many strict carnivore followers prefer saturated animal fats, which they consider metabolically neutral or even beneficial. Furthermore, there is ongoing debate about the oxidation potential of polyunsaturated fats in plant oils compared to the stability of saturated fats. This highlights the importance of selecting fats per one’s specific dietary goals and the version of the carnivore diet being followed.

4. Can Avocado Oil Fit into the Carnivore Diet?

Strict vs. Flexible Carnivore Diets

Only animal-based products are associated with the carnivore diet. However, some variations also exist in it. A strict carnivore diet allows only animal-based foods like meat, seafood, poultry, eggs, and dairy. Unlike flexible versions, you can include plant-based oils like avocado oil but primarily focus on animal-based sources. Avocado oil has a high fat content and minimal carbohydrates. People also consume avocado oil to cook meat or add variety to salad dressings while still maintaining a carnivore dietary pattern (low-carb and high-fat lifestyle).

• Strict carnivore: Involves only animal-products and excludes all plant-based sources. For those following the strict carnivore diet, it is important to exclude all plant-based foods, including avocado oil.
• Flexible carnivore: Allows minimal plant-derived items (e.g., avocado oil, low-carb vegetables).

Health Impact of Avocado Oil:

Avocado oil provides many health benefits.

• Lowers bad cholesterol and improves blood sugar levels: Avocado oil is beneficial in lowering the risk of heart diseases and diabetes by reducing bad cholesterol levels (LDL) and controlling blood sugar.
• Enhances the amount of Vitamin E: Avocado oil is rich in important antioxidants, and Vitamin E is one of them. It promotes skin health, moisturises skin, and protects from sun damage. Vitamin E also has a major role in improving immune function and eye health, and it also reduces the risk of certain cancers.
• Contains vital antioxidants: Avocado oil also contains vital antioxidants, such as lutein and phytosterols. Both are known to lower bad cholesterol and improve eye, skin, and brain health.
• Healthy substitute for butter and animal-based oil: Avocado oil is a healthy substitute in a carnivore diet. Compared with other fats, avocado oil has a high smoke point and is ideal to use for cooking purposes such as roasting, grilling, and pan-frying.

Is Avocado Oil Safe for a Ketosis-Based Diet?

People consider avocado oil safe for a ketogenic diet because it gives 0 g of carbs and provides a high amount of monounsaturated fats. You can also use it to replace other cooking oils while maintaining a high fat-to-carb ratio, an essential step to sustaining ketosis.

Avocado oil may cost a little more than animal-based fats but provides many benefits. However, the availability of avocado oil depends on the location.

Most people prefer plant-based oils for their health benefits and neutral taste, while others may traditionally stick to animal fats for purity in their carnivore lifestyle.

Community Perspective

Members of the carnivore community have different viewpoints regarding using avocado oil in their diet. Strict carnivore advocates, including Dr. Shawn Baker and other key members of this movement, oppose plant ingredients, claiming that only animal products should make up the diet. Members of a flexible dietary movement approve minimal plant-based additions, including avocado oil, due to its culinary advantages and health properties. Diverse nutritional viewpoints need to be studied before making dietary decisions.

5. Practical Tips for Incorporating Avocado Oil into a Carnivore Diet

Only animal-based foods are part of the carnivore diet, but you can use avocado oil in flexible ways without sacrificing the diet's core principles. Avocado oil is rich in MUFA and is beneficial in animal-based meals in various ways. These are practical tips for incorporating avocado oil into a carnivore meal plan.

How to Add Avocado Oil to Carnivore Meals Without Violating Carnivore Diet Principles?

Add avocado oil to a carnivore diet during cooking and meal preparation. You can use it as a nutritious source of fat in meat-based recipes. The secret is to use avocado oil in a way that supports the principles of the carnivore diet by keeping a minimum of plant-based ingredients. For example, people can use avocado oil on top of a salad with grilled chicken or steak and low-carbohydrate ingredients like cheese or eggs. Similarly, you can use avocado oil to enhance the richness and fat content of scrambled or fried eggs.

What is the Best Way to Use Avocado Oil in a Carnivore Diet?

Avocado oil is ideal for cooking purposes, especially in the carnivore diet. Avocado oil's high smoke point allows it to cook food at high temperatures. People commonly use it for frying, grilling, and dressing.

• Frying: You can fry bacon, steak, or fish with avocado oil. It provides a neutral flavour that adds richness to animal products.
• Grilling: To prevent sticking and enhance flavour, brush meats with avocado oil before grilling.
• Dressing: Avocado oil acts as an ideal base for marinades and salad dressings because of its smooth, buttery flavour. For a quick and nutritious dressing, combine it with lemon juice, balsamic vinegar, and your preferred herbs. Avocado oils, whether extra virgin olive oil or refined, are excellent for dressings.

How to Combine Avocado Oil with Animal Foods

Avocado oil pairs with meat and animal products to enhance flavour and texture. Here are a few recipe ideas:

Both recipes are simple and flavourful and meet well with the principles of a carnivore diet by using avocado oil as the cooking

How to Substitute Avocado Oil with Other Fats?

In a carnivore diet, if someone is looking to replace their fat option, such as butter, lard, or tallow, avocado oil is the best substitute. Here are some culinary options for substituting avocado oil with other animal-based fats.

• Baking: When baking meat-based dishes, such as meatloaf or casseroles, in a carnivore diet, substitute butter with avocado oil.
• Sautéing and Stir-Frying: Use avocado oil instead of tallow or lard while sautéing meats such as beef, chicken, and lamb in a carnivore diet.

How to Balance Plant and Animal Fats?

As the carnivore diet is high in fat, substituting animal-based fat with plant-based oil, such as avocado oil, helps in the balance of fat in a flexible carnivore approach. These are some ways to balance plant- and animal-based fats. 

• Focus on Animal Fats First: Consume the majority of fat intake from animal sources like butter, tallow, and fatty cuts of meat.
• Add Avocado Oil Sparingly: Use avocado oil as a substitute in cooking or meal preparation to ensure the balance of fat and enhance the flavour of animal-based diets.

6. Conclusion:

People following flexible carnivore diets can use avocado oil to benefit from the advantages of a healthy heart and reduce inflammation while staying in ketosis. The nutritive value of avocado oil makes it an acceptable dietary fat choice for people who follow strict carnivore diets but want more variety in their meals. Similarly, the culinary properties and high monounsaturated fat levels allow people to use avocado oil in everyday cooking or meal preparation. Therefore, we recommend consulting with a dietitian or nutritionist to determine your custom meal and calorie requirements based on your food preferences.