This article was previously published on July 8, 2020 and has been updated with new information.
The fact that most olive oils on the market are fraudulently diluted with cheaper (and more harmful) oils has been known for many years. Now, a reportfirst,2,3 in the journal Food Control warns that the purity and quality of avocado oil sold in the US is questionable at best, and that standards to protect consumers and genuine producers are needed.
Sticky avocado oil is common
According to the Food Control report,4 most commercially available avocado oils labeled as “ultra pure” and “refined” are in fact adulterated and of poor quality; 82% were found to be rancid before the expiration date.5
Three of the 22 oils weren’t even avocado oil but something else entirely (probably soybean oil). Co-author Selina Wang told Olive Oil Times6 that while she expected “some percentage of people to cheat”, she was shocked to discover some cases of 100% infidelity. As noted in the report:7
“This study analyzed avocado oils currently on the market in the US to assess their quality (e.g., free fatty acid properties, peroxide value, UV absorbance, vitamin E) and purity (eg, fatty acids, sterols, triacylglycerols).
Our results showed that the majority of commercial samples were oxidized before the expiration date indicated on the bottle. Additionally, adulterated soybean oil at levels close to 100% was confirmed in two “ultra-pure” and one “refined” samples. “
How to judge purity and quality
As explained in the Food Control report,8 Oil is considered genuine and pure when no additives or other oils are added and when the content matches what is listed on the label.
Quality includes consideration of the raw material (quality of the butter used), the extraction process used and the storage, but “mainly concerns the degree of hydrolysis of the fruit and the oxidation of the fruit”. oil.” With this report, the authors began compiling a database “to aid in the development of standards for this industry.”
In total, 22 avocado oil samples were obtained from six grocery stores and two online sources, covering major brands and oils, including pure/unrefined and refined. The countries of origin include California, Mexico, Brazil, and Spain.
While researchers have previously suggested a healthy free fatty acid (FFA) level should be between 0.1% and 0.55% for refined avocado oil, three of the 22 samples had FFA values close to 2.5%. Extra virgin avocado oil has an FFA between 0.03% and 2.69%, with an overall average of 1.31%.
According to the authors, this elevated FFA level could be due to poor quality fruit and/or improper handling during processing.9
“Unhealthy fruit that is damaged, bruised, overripe, infested with insects; prolonged time between harvest and processing; overheating during processing are all factors that can contribute to this.” increases FFA”. the authors note.
To make it easier for you, I’m sure you’ve opened an overripe avocado before and saw the ripe avocado go from green to very dark, almost black. Can you imagine the whole avocado being black when you open it up and process it and turn it into oil? That’s exactly what you do when you buy rancid avocado oil.
High oxidation is common
When oil is exposed to oxygen, peroxides and other oxidation products form, thereby imparting an undesirable odor and taste to the oil. Although not as conspicuous as the FFA values, the trend towards high oxidation is also evident. In other words, many oils go rancid before their “best” date.
Extra virgin avocado oil has the highest oxidation value, to be expected, because the refining process removes peroxides. However, many refined oils also have higher-than-expected peroxide levels. In fact, all but three of the samples were above the Mexican CODEX limit.
Not surprisingly, the three samples with the highest peroxide levels were stored in clear, rather than stained, packaging. This makes sense, as the color bottle protects from photo-oxidation.
Storage time also contributes to higher oxidation. The longer the oil sits, the more likely it is to oxidize, so always make sure to check the best date. Sadly, the higher price does not guarantee quality, as the most expensive oil reviewed in this review also has the highest peroxidation values.
Exaggerated vitamin E content suggests absorption
Vitamin E levels were also measured and magnification in some samples indicated adulteration with cheap soybean oil. As explained in the Food Control report:ten
“There are eight compounds that make up the vitamin E content, four tocopherols (ɑ-tocopherol, β-tocopherol, γ-tocopherol, δ-tocopherol) and four tocotrienols…
This study showed that many samples (EV3, EV6, R1, U4, U5, U6) had total tocopherol content above 400 mg/kg, interestingly the total tocopherol content was recorded in the literature, to the knowledge of us, is 282 mg/kg .
In particular, there were 3 samples with notably high total tocopherol content, EV3, EV6 and U6 at 645.4 mg/kg, 906.2 mg/kg and 692.9 mg/kg, respectively. These samples had significantly higher gamma and tocopherol delta levels than the other samples in this study and than the values seen in the avocado oil literature.
A study that reported on tocopherol content in fruits and vegetables, showed that soybean oil had similar levels and distribution of tocopherol to that of EV3, EV6 and U6, so it is possible that these samples contained soybeans. or with soy tocopherol added after processing for preservation. . “
Industry standards are urgently needed
The Food Control Report is the first to demonstrate that there are serious problems in the avocado oil industry. Just like olive oil, much of what is sold is adulterated and of poor quality. According to the authors’ conclusion:11
“The majority of samples were of low quality with five out of seven oils labeled as ‘pure’ with high FFA values and six out of nine ‘refined’ oils with high PV [peroxidation value]. FFA, PV, and specific extinction in the UV data demonstrate that these oils have undergone lipolysis and oxidation, respectively.
This can be due to improper or prolonged storage, use of damaged or rotting fruit, or harsh and harsh processing conditions. Ultra-pure oils are generally more expensive and are distinguished from lower grades such as virgin or crude by using the above quality parameters.
Soybean oil binding was found in two samples labeled as ‘ultra-pure’ avocado oil (EV3 and EV6) and in one sample labeled as ‘pure’ avocado oil (U6).
Tocopherol, fatty acids, sterols and TAGs data suggest this contamination occurs at or near 100% for all three samples. This not only has the potential to cause harm to consumers’ health, but also creates unfair competition in the market.
In the case of the EV3, EV6 and U6 models, contamination was confirmed along with the percent contamination and the oil with impurities. However, the need for standards is also reflected in the R1, U4 and U5 models.
The differences seen in their fatty acid, sterols, TAGs, and tocopherols profiles could be due to natural differences in avocados, processing conditions, or unnatural economic blends with sunflower or sunflower oils. Rum has a high oleic content. “
Benefits of authentic avocado oil
Personally, I have never used avocado oil as I generally avoid processed oils, with the exception of our Solspring Bio-Olive Oil. I think it’s better to eat the whole food. That’s exactly what I do – I eat half an avocado a day in each of my collagen protein powder smoothies.
As detailed in “An avocado a day keeps the doctor away,” avocados are packed with healthy fats that your body can easily use for energy. They’re also rich in fiber, protein, and essential vitamins and minerals like B vitamins, potassium, folate, and vitamin K, and have been shown to fight metabolic syndrome.
Considering the amazing nutritional profile of avocados, it’s no wonder that avocado oil has grown in popularity in recent years. However, oil extraction and bottling allows a great deal of opportunity for fraud, as the Food Control report demonstrates.
Unfortunately, the report does not specify the brands investigated, so it cannot be used as a guide when shopping. Provided you can actually find authentic avocado oil, it can be a very healthy addition to your diet. The health benefits of authentic avocado oil include:twelfth,13,14
- Normalizes blood pressure, thanks to high levels of potassium and vitamin E which support healthy blood vessel function and fight free radicals15
- Anti-inflammatory effects, which help reduce the risk of heart disease, arthritis and other inflammatory conditions16
- Detoxification, thanks to its high content of chlorophyll (also a natural source of magnesium) and glutathione17
- Boosts collagen production, thanks to vitamins A and D. High protein and amino acid content also aids tissue regeneration and cell renewal18
- Supports healthy vision, thanks to the carotenoids lutein and zeaxanthin19
Should you cook with avocado oil?
Avocado oil is generally thought to have a high smoking point, although the extent varies depending on the source. Masterclass.com quotes it as between 375 degrees F and 400 degrees F in one chart, while listing it at 480 degrees F for unrefined and 520 degrees F for another.20
Meanwhile, Australian researchers cite the smoke point as around 386 degrees Fahrenheit (196.67 degrees Celsius plus or minus 0.577 degrees Celsius).21 Either way, avocado oil’s higher smoke point has been relied upon by many to recommend its use during high-heat cooking, baking, and frying.
However, Australian researchers present evidence that this is not a good idea. Research,22 published in 2018, evaluates the correlation between the smoke points of different oils and other chemical properties related to stability and safety.
Crucially, they found that “smoke point did not predict oil’s performance when heated.” Avocado oil is one of 10 edible oils studied. Paradoxically, they found that oils with higher smoke points, such as avocado oil, actually tend to produce higher levels of harmful compounds during heating – including trans fats as well.
For this reason, I do not recommend avocado oil for cooking. Chances are, you should use it colder. Without a doubt, your best alternatives for high-heat cooking, baking, and frying include lard, grass-fed butter, and organic buffalo buttermilk. Coconut oil can also be a healthier alternative when cooking than avocado oil, as it is known to be quite stable at high temperatures. Australian research also backs this up.
