The Top 10 Avocado Culinary Oils in 2022

Things to Consider Before Buying Avocado Oil for Cooking

Avocado cooking oil is made from fresh avocado pulp extracted from the fruit of the avocado tree, Persea americana. The majority of avocado oil produced now is made in Mexico from Hass avocados, however output in the United States is expanding.

Avocado oil may be used in the same ways as olive oil can, such as marinating, pan searing, mayonnaise, and salad dressings. You may also drizzle it over roasted veggies or cold soups while baking. Even smoothies may benefit from a tablespoon!

When selecting an avocado oil for cooking, opt for one that is 100% pure. For optimal advantages, it should also be extremely virgin, unrefined, and cold pressed. A variety of certified organic avocado oils are also available.

An fresh avocado oil should have a two-year storage life. Avocado oil should be kept in a cold, dark location away from any sources of heat and light, unless refrigerated when opened. Avocado oil should be used within six months of being opened.

Avocado Oil, Smoke Point and Cooking Temperatures

Avocado has the greatest smoke point of any plant-based culinary oil, ranging from 510F to 520F. To comparison, a mild olive oil can have a temperature of around 430F, whereas an extra virgin olive oil (EVOO) can have a temperature as low as 220F. This means avocado oil is great for baking, sautéing, and stir-frying, but unlike EVOO, which has a fairly bland flavor, raw avocado oil has a powerful flavor.

Although a fresh avocado oil may be promoted as having a very high smoke point, it is still prudent to stick to a heating range of 375F to 400F because not all statements about avocado oils having a very high smoke point are accurate. Whatever you prepare in, never allow oil to fume excessively because this not only diminishes the oil’s advantages but also indicates that the oil has begun to produce hazardous chemicals.

Types of Avocado Oil Pressing

Only the first press was used to obtain extra pure avocado oil. There are two kinds of pressing: expeller pressing and cold pressing.

or additives greatly diminishes avocado oil’s nutritional worth. Expeller pressing is a method of extracting oil from avocados without the use of additives or additional heat, though the procedure does produce some natural heat. Cool pressing is the same procedure as hot pressing, but it is done at a lower temperature, typically less than 120 degrees Fahrenheit. Cold-pressed oils retain the majority of their nutritious worth, taste, and pigment. Expeller squeezed extraction losses slightly more, but the worst form of extraction uses heat and pressure.

Unrefined and Refined Avocado Oils

Except for oils that have been manually screened to eliminate contaminants, unprocessed oils have not been purified. A refined oil has been deodorized or purified after distillation, and these oils have frequently lost a significant amount of their color and scent. Processed oils are favored by those who dislike the flavor of avocado but want to reap some of its nutritious benefits (although some of this is lost during refining).

Natural refining is a modern method of making avocado oil that implies the oil was purified manually rather than chemically. This, like any refined oil, will have lost some of its advantages, but not as much as commonly refined avocado oil.

Monounsaturated and Saturated Fats in Avocado Oil

Avocado oil is more stable, or less likely to decompose, than polyunsaturated lipids because it includes around 50% monounsaturated fat in the form of oleic acid. It is also liquid at ambient temperature.

Extra pure avocado oil includes approximately 72% to 76% monounsaturated lipids, which is greater than the 67% found in olive oil. Avocado oil has about 12% saturated lipids, which is less than palm oil, coconut oil, EVOO, soybean oil, and sunflower oils but more than walnut, safflower, grapeseed, and canola oils.

When avocado oil is cold pressed, it not only yields a better quality oil with reduced levels of oxidation and acidity, but it also retains a significant amount of the polyunsaturated lipids.

Monounsaturated lipids can help lower LDL or poor cholesterol levels, lowering the chance of heart disease. In rodent tests, avocado oil has also been shown to decrease blood lipids and blood pressure.

Along with the high amounts of vitamin E found in avocado oil, monounsaturated lipids can encourage better skin. After 12 weeks of therapy, one survey of 13 psoriasis patients found that an avocado oil and vitamin B12 ointment helped their symptoms. Animal experiments have also shown that avocado oil promotes wound recovery.

Eye Health

Avocado oil contains lutein, a pigment that we must acquire through our food. Lutein, or the yellow pigment xanthophyll carotenoid, is localized in the central area of the eye, and it protects the eye from high-energy blue light and Ultraviolet rays.

Including lutein in one’s food can help avoid age-related macular degeneration (ARMD), the main cause of blindness in the Western world.

Although carotenoids like lutein are present as compounds in many plant meals, they require lipids to be absorbed properly. As a result, avocado oil encourages assimilation of these and other nutrients acquired not only from the oil, but also from the remainder of the food prepared in or seasoned with avocado oil.

When avocado oil was added to a salad of romaine lettuce, carrots, and greens, uptake of carotenoids rose from 4.3 to 17.4 times when compared to a salad without avocado oil, according to one research.

Avocado Oil as an Anti-Inflammatory

Unsaponifiables are a product from avocado and soybean oils that may help decrease some of the signs of osteoarthritis, such as rigidity and discomfort. This substance may also aid in the prevention of gingival and periodontal disease. When unsaponifiables were introduced to bone and gingival tissue, they were able to inhibit IL1B, a protein that causes inflammation and is the primary cause of tissue damage and bone loss in gum disease.

Avocado Antioxidants

Avocado oil is also high in antioxidants, which can help combat some of the cell harm produced by free radicals, which are metabolic waste products. Some study has shown that avocado oil can penetrate the mitochondria of our cells, which generate energy and thus create many toxic free radicals, and eliminate some of these free radicals, preventing them from harming the cell.

Conclusion

It’s simple to see why avocado oil is taking the place of oils like EVOO in our kitchens. Avocado oil is quickly becoming the all-purpose oil of choice, whether for heating or completing meals, due to its high smoke point, reduced saturated fat content, and helpful molecular content.

In this study, we looked at ten of the finest avocado oils for cooking, as well as some of the variables to consider when selecting an avocado culinary oil, such as pressing and purifying methods. We hope you liked this evaluation, and if you have yet to try avocado oil in the cooking, we hope it has persuaded you to make the transition to this healthy plant-based oil.