Avocados are nutritious fatty fruits (berries) that provide fiber, potassium, and vitamins E, C and K, in addition to many of the B vitamins. Some studies suggest they help us feel full and satisfied after eating and may even benefit blood lipids.
Avocados are ideal in dips such as guacamole and as toppings for Mexican cuisine. Add them to sandwiches or as toppings for soups, chili, and salads. Their mild flavor and high fat content makes them healthier substitutes for butter and other fats. Their smooth and creamy texture is great in pies, puddings, smoothies, and ice cream. Avocado toast is a more recent approach, and offers a more nutrient-dense alternative to cream cheese spreads.
In addition to eating avocados fresh, the health benefits of avocados have enhanced interest in other ways of consuming them. Their growing popularity has led to an emerging demand for avocado oil. One of the reasons for this is that avocado oil tends to have a relatively high smoke point, so it is desirable for higher heat cooking. Also, some initial studies suggest that avocado oil could have similar benefits to eating them fresh.
Is the oil a healthier option than other fats? Potentially yes! For those who eat butter regularly, swapping high-quality avocado oil seems to make a difference. A small-scale study says that the swap improves blood lipids within six days, a remarkable change in a short amount of time. But do these promising benefits extend to the oil available from your local grocery store? Unfortunately, food science researchers have tested the purity of avocado oil and the results are in: Skip the oil!
The quality of 30 avocado oils on the market was recently tested. 22 samples were sourced from grocery store aisles, while the remaining 8 came from online sources. Widespread quality issues were detected, because most (82%) of the oils were rancid or adulterated with cheaper oils. The researchers speculate this is due to improper manufacturing methods or possibly from using rotten avocados.
Shockingly, some of the “avocado oils” tested contained no actual avocado oil at all! Instead, they were likely to be 100% soybean oil or other cheaper substitutes. “I was surprised that some of the samples didn’t contain any avocado oil,” admits one of the study authors, Selina Wang.
The results indicate that there is an “urgent need to develop standards to protect consumers.” When it comes to avocados, your dollars may be best spent in the produce aisle instead of the baking aisle at your grocery store. Until we have enforceable quality and purity standards for avocado oil, enjoy avocados fresh!
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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