As I was making a salad dressing the other day, I reached for avocado oil for cooking instead of my usual olive oil,  a change I had been making more and more recently. It wasn’t just because I had purchased a large bottle from Costco, either. We are enjoying the buttery flavor, and the health benefits are top-notch. But then I came across an article that stated, “the vast majority of avocado oil sold in the U.S. is of poor quality, mislabeled or adulterated with other oils.” Eating healthy can be challenging! Information can change dramatically at the drop of a dime, so it’s hard to know what to do.

Determined not to give up on avocado oil for cooking, I set out to find out how to pick the best version. What to look for in a bottle and how to tell if it’s real. 

Let’s go to The Chalkboard.

Is Avocado Oil Healthy?

First things first, in a world filled with various cooking oils, why use avocado oil for cooking? The simple answer is that it has some great potential. It is rich in monosaturated fats, has a high smoke point, and a great taste. In addition, it is heart-healthy, high in vitamin E, and has various potential health benefits. Studies on how avocado oil affects our health are still in the early stages, but current data suggest the following benefits. 

Potential Benefits Of Cooking With Avocado Oil

• Lower Cholesterol
• Lower Blood Pressure
• Heart-Healthy
• Better Eye and Skin Health

What is Avocado Oil And How Is Avocado Oil Made?

The process for creating avocado oil is similar to that of olive oil. First, the fruits get crushed, the skins and stones removed, and the flesh ground to a paste. Then, machines churn the mixture to create the oil. The result has a nutty and earthy taste. 

How To Use Avocado Oil? What Can I Make With Avocado Oil?

Avocado oil is highly stable and therefore doesn’t need any additives to make it shelf-stable.  It is a neutral oil that is great for sauteing, grilling, frying, and as a base for salad dressings. However, it can be expensive, so you may not want to use it to deep fry unless you have money to burn (pun intended).

How to Pick the Best Avocado Oil For Cooking

Back to the study referenced earlier. If so many oils are potentially not what they claim, how can you ensure that the product you are getting is the real deal? We’ve got some tips to help.

• Read the label before you buy. Ideally, you would like the oil to all come from one place. Also, check the ingredients. Sometimes the manufacturers will mark if the oil is mixed with another variety. 
• Look at the color. True avocado oil will have a slightly green hue. Be aware that going by color can be tricky, since different varieties have different tastes and colors.
• Check the expiration date. You want a more extended expiration date and preferably one that indicates when a production date.
• A dark container. Light will break down the oil over time so you want a dark container to keep it fresh longer. Most will come in a green glass bottle. 

How to Know if Avocado Oil Has Gone Bad

Overall, avocado oil is fairly stable and doesn’t easily go rancid. But, let your senses be your guide. If it smells bad it’s likely bad. Check the expiration date and when shopping look for brands that list the production date. The closer to the harvest you purchase, the longer it will be fresh.

What Do You Think?

Do you have any plans to try avocado oil for cooking? Let me know in the comments how you plan to use it; I’d love to hear. 

If you are having issues with your avocados, we have solutions to common problems.

Happy cooking!

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