Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
22 Apr

What’s So Healthy About Avocado Oil?

It doesn’t take much digging to figure out that most of the oils we eat in this country are fantastically poor choices. There’s the heavy processing to consider as well as the GMO sourcing, the rancidity, and dramatic omega fatty acid imbalance to name a few unsavory points. Sure, we make different choices in our own kitchens, but sometimes we find ourselves wishing we could recreate a certain taste in a Primal version of an old favorite recipe or just find a better flavor in one of our new favorite Primal meals. As a result, even the most Primally devout among us are on the lookout for the healthiest choices with the right practical adaptability. (And, oh yeah, good taste…) In the interest of relishing our food while respecting our bodies, we hunt down lesser appreciated alternatives. Plus, there’s just something fun about undermining the status quo to support worthy culinary underdogs. One of the great “finds” of my Primal journey has undoubtedly been avocado oil – a little recognized healthy fat with big versatility.

Health Benefits

Aside from the chip and guacamole spread, avocado just doesn’t get the respect it deserves. Consider the fact that an avocado is over 75% fat. For a plant, this is a small and glorious miracle. What this fruit lacks in sweetness, it overachieves in satiety. But let’s look at the fat breakdown.

From an omega standpoint, avocado oil gives you a nutritional profile similar to olive oil. Nearly 70% of avocado oil is oleic acid, a monounsaturated omega-9 fatty acid. Aside from the significant monounsaturated content, avocado oil is about 16% saturated fatty acids and 14% polyunsaturated. The omega-6 to omega-3 ratio is about 13:1. While it’s not an outstanding ratio, the PUFA content itself is small enough (14%) that we’re only talking about a small portion of the total oil. In the grand scheme, it’s as solid as olive oil, with arguably a better taste profile. To boot, the other benefits of avocado oil definitely compensate.

The fats aren’t only healthy in and of themselves but make other nutrients, particularly carotenoids, in the avocado much more bioavailable. Research has shown that avocado or avocado oil increased the absorption of carotenoids in a meal anywhere from 2.6 times to 15.3 times depending on carotenoid.

Speaking of micronutrients, an avocado itself has an impressive nutritional breakdown. A mere half of your average Hass avocado offers goodies such as 345 mg of potassium (that’s more than a banana), 185 μg of lutein/zeaxanthin per one-half fruit, 19.5 mg magnesium, 60 μg folate, 10 mg choline, 19 mg of glutathione, and 57 mg phytosterols including the potent lipid influencer beta-sitosterol.

With their high levels of multiple antioxidants (e.g. polyphenols, proanthocyanidins, tocopherols, and carotenoids), avocados deserve accolades far beyond their usual attention, and research shows that avocado oil confer their nutritional health benefits. Several studies conclude that avocado consumption (again, which is mostly fat/oil) can support everything from good cardiovascular function to healthy aging, better eye health (likely because of enhanced lutein/carotenoid absorption) to easier weight loss (due to satiety), healthier lipid profiles (by lowering LDL and triglycerides) to lower risk for certain cancers (a potential result of glutathione and carotenoid benefits). Avocado oil has also shown benefit for the control of metabolic disorder and liver function.

And free radicals – they meet their match apparently when up against avocado oil. While antioxidants from plenty of other fruits and vegetables are known to neutralize free radicals, research suggests avocado oil’s power might have an extra potent benefit in (unlike most other antioxidant sources) being able to enter mitochondria, our seats of energy production and key factors in aging trajectory.

And while we’re on the subject of aging, avocado oil’s polyhydroxylated fatty alcohols, have been shown to reduce skin damage and inflammation that result from ultraviolet light exposure. These unique lipid molecules in addition to avocado oil’s effect on carotenoid absorption mean potent protection for the skin cell integrity and overall skin health.

Adaptability and Taste

Avocado oil is pressed from the pulp of the fruit rather than the seed. Because of its particular fat ratios, extra virgin avocado oil has a high smoke point of 400°F (204°C). This makes it extremely adaptable in the kitchen for anything from sautéing to stir-fry, baking to salads.

Unlike the sometimes bitter taste and pungent scent of olive oil, avocado oil has a mild smell, a creamy texture and rich, lingering taste that’s both naturally buttery and slightly nutty. (To my nose, the oil smells like a soft, ripe avocado with maybe a very faint hint of artichoke.) It’s become my favorite oil for fish, grilled vegetables and a lot of salad recipes.

Because of the higher smoke point, you can use avocado oil in cooking marinades as well as finishing sauces. I know people who avoid all dairy and use this oil in lieu of butter (or even ghee) for most of their cooking. Oh, and I’ve also heard the mild, neutral taste and high monounsaturated profile make it the perfect oil for Paleo mayo… (wink).

And while I don’t do much baking, I’ve heard from many who have come to appreciate avocado oil in recipes, particularly when they’re not looking for the strong aroma that unrefined coconut oil inevitably adds.

The only “con” you could say is the relative rarity of avocado oil. While you may not find it in every mainstream grocery store in the Crisco aisle, many if not most co-ops as well as specialty or higher-end grocers carry it. There are also many online markets that offer avocado oil at a reasonable price – and (of course) Primal Kitchen™ Mayo from my favorite, Thrive Market.

Have you used avocado oil? What Primal recipes have you found it a good complement for? Share your thoughts and cooking ideas in the comment board, and thanks for reading today, everyone. Have a great week.

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Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. I love avocado oil! I use it for all my high heat cooking needs and for the paleo mayo because the taste is so mild. I buy mine at Costco – a 1 litre bottle runs about $11.00

    Wendy Martin wrote on April 22nd, 2015
    • Just a heads up that the Costco avocado oil is refined.

      kate wrote on April 22nd, 2015
      • Here’s a link to the brand sold at Costco, decide for yourself if it’s too refined for your needs.

        Jim wrote on April 22nd, 2015
      • It is, but you can read up on the methods used it’s a steam method that isn’t terribly harsh. It has a much higher smoke point and if you want/need an oil with a neutral taste, the Chosen Foods stuff is awesome. Yeah, it doesn’t have all the goodies, but it still suits my purposes. (Lard has become my go to oil for frying anyway.)

        I use it for mayo. My experiments with unrefined avocado oil produced mayo that tasted… well… a lot like avocado which doesn’t always work. (In the case of certain things it’s awesome though.)

        Joshua Hansen wrote on April 22nd, 2015
        • Love that Chosen Foods Avocado oil! It’s light and mixes well with everything. Stay away from President’s Choice Avocado Oil. It tastes like rotten avocados. Disgusting.

          Jan wrote on December 9th, 2015
      • Are you referring to the Kirkland brand as Costco does sell more than one? It would be really uncool to confuse consumers into thinking any brand they sell is not god.
        PLease clarify

        Sherry wrote on May 14th, 2016
    • That avocado Oil from Costco is REFINED…..not good at all. When an oil is refined it’s done by heat or chemicals which when you boil it down basically toxic to the body. I always use an UNREFINED Cold pressed avocado oil to cook with AND use on my skin. My go to brand is always Avohaus a New Zealand Avocado oil. New Zealand seems to make the best and Non GMO as well!
      I use the Organic on my skin every day….it’s CHANGED my skin for the better! Also, my aunt was having problems with Psoriasis and started using the Organic on her skin and it has helped tremendously. Avocado Oil is my go to cooking oil and skincare!!!

      Faye wrote on April 27th, 2015
  2. Sounds like I need to add it to my facial oils as well as my kitchen.

    I noticed a couple weeks ago that Target carries avocado oil next to the California Olive Ranch EVOO. The brand was La Tourangelle. Anyone know anything about them?

    Karen wrote on April 22nd, 2015
    • From their page… (they also state their oil’s smoke point is 375):

      Production process
      Avocado oil is processed on equipment very similar to those used to process extra virgin olive oil. The avocado pulp is first expeller-pressed usually using a centrifuge. It is then lightly filtered and “polished” using another centrifuge. It takes from 15–20 avocados to make 1 ( one) 250 ml/8 ounce tin. The result is a beautiful, emerald green oil with high level of monounsaturated fats that will bring a delicious, light avocado flavor to your dishes.

      Glen wrote on April 23rd, 2015
    • I use avocado oil as a moisturizer on my face before putting on my makeup. It is great, as it goes into the skin quickly. I love how it makes my skin feel. It really is the best thing I have found for a natural moisturizer.

      Susan wrote on April 24th, 2015
    • Hey Karen,

      I’ve used that brand but it’s partially refined and from what I learned they use a mix of avocados from all over..Mexico, CA., etc. Not my favorite, but I do like some of their other oils.

      Faye wrote on April 27th, 2015
  3. I’m not a huge fan of how avocados taste, but with all the benefits listed above I’d be foolish not to try using avocado oil for some of our meals. Thanks for the info!

    Ernie Parsons wrote on April 22nd, 2015
    • I used to be anti-avocado. But once I started eating healthy, I all of the sudden got a taste for them. I love them now! I have a half or whole one most days with lunch. My palate has grown even more since going Primal. Now I love cauliflower and brussel sprouts, when I wouldn’t touch a cruciferous veggie with a ten foot pole. Give avocados another shot. Try it different ways with different foods; making guacamole with a little salt and lime is a totally different taste than eating it raw. I love it in a ground beef mix with bell peppers and jalapenos.

      Curtis wrote on April 23rd, 2015
      • Thanks Curtis, I think I’ll give avocados a 2nd chance!

        Ernie Parsons wrote on April 23rd, 2015
        • Avocados are also an excellent first solid food for infants. Our daughter rejected everything but took to avocado right away. Her first big piece of solid food that we let her handle herself was an ear of corn. Holly cow, was she in heaven gnawing on a giant piece of food. She was such an aggressive eater that I stopped using a spoon to feed her baby food (too slow and just frustrated her) and would just pour it down her throat straight out of the jar.

          Clay wrote on April 24th, 2015
  4. We love fresh avocados and eat them daily! We did try avocado oil (La Tourangelle brand) for our homemade mayo, but I found it to be too strong-tasting. We went back to light-tasting olive oil for mayo.

    Janna wrote on April 22nd, 2015
  5. I have tried avo oil in cooking and to make Mayo. I found the taste so unpleasant that I either tosses it or had to mix hot sauce in to cover it up. I used President’s choice brand ( a large Canadian brand), is it posable that its just a bad brand or that it went bad? It was so much more pungent then any olive oil I have used.

    Sophie wrote on April 22nd, 2015
    • I’ve never tried the President’s Choice avocado oil, but we did do a taste test between an olive oil we used to buy Bertolli (something like that or maybe it was spelled Bertollini) and the Chilean brand O-LIVE.(the word is spelled with multiple colours). We couldn’t believe the difference in taste! The Italian oil was bitter and my hubby said, “it almost burns my throat”, while the O-Live oil was fruity, smooth and so tasty there were a few times I’d just use it on my salad without any vinegar.
      So maybe the avocado oil by President’s Choice has either been adulterated or overly processed?

      TeeDee wrote on April 22nd, 2015
      • My first experience with avocado oil was similar. The brand was Massimo. My reaction was the same as your husbands. It was harsh and grassy and it did not taste like avocado at all. Perhaps it was made from the seed and not the flesh. I need to start over with a different brand.

        Jack Lea Mason wrote on April 22nd, 2015
    • President’s Choice Avocado oil is a horrible brand. In fact, I’m throwing mine in the garbage. Tastes like rotting avocados. You will really find a difference if you try the Chosen Foods brand. Like night and day. You’ll love it.

      Jan wrote on December 9th, 2015
  6. I’m really picky with my oil (well with anything really) and the comments here make me think twice before trying it because I feel like I won’t like it. Also, it’s really pricey.

    Coco wrote on April 22nd, 2015
    • I just went to order the 3-pack and with shipping to Ontario, Canada it would have been $116.05 for 3, 12 ounce jars or more than $35 per jar. That’s just too much. I’ll wait to see if it comes to a store in Southern Ontario and try a jar then, perhaps.

      TeeDee wrote on April 22nd, 2015
      • I meant $ 38 per jar :/

        TeeDee wrote on April 22nd, 2015
      • I lived in southern Ontario. I know that zerhs carries it for much less. Also I could probably name a handful of stores that would carry it depending on where about you live

        Sophie wrote on April 22nd, 2015
        • I’m just south of Guelph, so I could check out the Zehrs near us. Have you ever tasted the one from there? I have no idea what avocado oil tastes like, but I would expect it to taste rather mild like the actual fruit itself. If it tastes harsh or bitter in any way, I’ll know it’s been overprocessed or adulterated. Thanks so much for the tip, Sophie– I can at least try it and if it doesn’t taste that great I’ll put it in the garage for use there 😉

          TeeDee wrote on April 22nd, 2015
        • Also try the stone store in Guelph (downtown) I didn’t like The one from zerhs myself but they would have at least one other brand to try.

          Sophie wrote on April 22nd, 2015
  7. I pretty much eat an entire avocado every day (sometimes two). This oil is great for cooking, and I use it just about as liberally as turmeric. It is lighter and softer tasting than olive oil, so it is definitely worth a shot. I actually cooked my tuna steaks in it last night, topped with lemon butter, of course.

    Myles wrote on April 22nd, 2015
  8. I use avacado oil almost every day for cooking and on salads. I use the Costco brand and find the taste very mild.

    Jann wrote on April 22nd, 2015
  9. Sadly, this article does not answer my original question: is avocado oil considered an MCT oil, or is the trigylceride chain longer (or shorter)?

    Wenchypoo wrote on April 22nd, 2015
    • I don’t know about avocado oil but both palm kernel & palm fruit oil are very high in MCTs & the red palm fruit oil is loaded with carotenoids & other goodies.

      Alfred wrote on April 22nd, 2015
  10. I’m so tired of the oil dilemma. In one post Mark says “no” to sunflower oil, then in another he uses it to deep fry breaded chicken thighs. I did actually make that recipe, but used coconut flower as I am more concerned about being low carb then I am paleolithic. I don’t really understand why he used tapioca flower.

    I eat a whole avocado every day, and olive oil is my go to for most everything. Organic EVOO for my daily big ass salad and plain old olive oil for roasting veggies.

    High quality avocado oil is prohibitively expensive in my experience and I’ve no doubt that in a year or two some research will appear waring of the deathly dangers of avocado oil.

    Adam wrote on April 22nd, 2015
    • Olive oil was my staple until I discovered hemp oil. Now I use both at will. Hemp oil is not expensive

      ParamedicDave wrote on April 22nd, 2015
      • And your comments are related to avocado oil how?

        Another seed oil user believing in magic.

        OnTheBayou wrote on April 22nd, 2015
        • Adam, How does hemp oil taste?

          Mari Ann Lisenbe wrote on April 22nd, 2015
        • The taste of hemp oil, in one word: nutty!

          Markus I wrote on April 22nd, 2015

      Mark breaks down the different sunflower oils here (to clear your confusion)

      Myles wrote on April 22nd, 2015
      • Sunflower Seed
        Insanely high in PUFAs with little to no Omega-3s to balance them out, sunflower seed oil is a pretty bad choice for sauteeing, baking, roasting, and even salad making. Trouble is it’s everywhere, and it has a reputation for being healthy. Just don’t keep the stuff in your house (not a problem; it’s flavorless, odorless, and completely boring), and keep dining out in cheap chain restaurants to a minimum (or you could do what I do and request everything be cooked in butter), and you should be able to avoid sunflower seed oil.

        19% MUFA
        63% PUFA
        10% SFA

        Read more:

        Adam wrote on April 22nd, 2015
  11. I assume when you said:
    “omega-3 to omega-6 ratio is about 13:1”
    you really meant:
    “omega-6 to omega-3 ratio is about 13:1”

    If the first were true, I could enjoy avocados (which I love) and skip the fish and fish oils (which I don’t care for).

    John wrote on April 22nd, 2015
    • re: “omega-6 to omega-3 ratio is about 13:1″

      In addition to that error, there’s also the minor omission of the fact that avocado Omega 3, like most plant oils, is almost entirely ALA, and contains no useful amounts of the needed DHA and EPA.

      The ALA is not a problem per se, as we need ALA. It become a problem when someone thinks it’s all the Omega 3 they need. Humans can convert ALA to DHA and EPS, but we’re really inefficient at it. Let the fish do that for you.

      Boundless wrote on April 22nd, 2015
      • I agree. Omega 3’s are great, but you need to eat animals sources to get enough DHA (fish oil is a really good source). DHA is a major building block of your brain. To expect your body to convert ALA to DHA at an efficient ratio for optimal health is wishful thinking.

        Clay wrote on April 24th, 2015
  12. According to this link:

    “There are certain types of avocado oil which may cause damage to your liver. Try to avoid Mexican avocado which consists of estragole and anethole. These elements have been tested for carcinogenic reactions. Thus, consumption of these may cause damage to the liver. If you are suffering from compromised liver function and to avoid avocado oil side effects, stop eating this fruit.”

    JT wrote on April 22nd, 2015
  13. I eat a half or whole avocado a day with my lunch for delicious taste and the health benefits. Unfortunately, my wife is allergic to raw avocado, but she handles the oil just fine. So I’ve used it in cooking to give her some of the health benefits of avocado. I saute veggies and pan fry chicken and fish, but I’ve got to say, I’m not too fond of the smell. It does NOT smell like fresh-made guacamole like I hoped! :) I bought an organic, unrefined brand that wasn’t cheap. I have to disagree with Mark on smell and flavor. Give me EVOO all day long. I’ll still use avocado, rotating between olive, coconut, avocado, butter and bacon grease for all my cooking needs, but I’m not all in on avocado’s taste or smell quite yet.

    Curtis wrote on April 22nd, 2015
    • I’m allergic to avocados as well and was just about to ask if the oil is OK for people with allergies… I’ve been hesitant to try it so far. If your wife’s OK with it I might give it a try and see if a small amount affects me… with the Benedryl next to me as well! LOL But I’m dying for an alternative to veggie oil that’s liquid at room temperature. :-)

      Nick N. wrote on April 22nd, 2015
      • Be extremely careful: exposure to known allergens tends to get progressively worse and could lead to closure of the trachea, followed by death. The worst, fastest acting route is injection, as in medicines or stings. The second worst is eating/drinking. People allergic to peanuts have been known to die just from eating cookies made with peanut oil, and they died before emergency medical technicians could arrive.

        ParamedicDave wrote on April 22nd, 2015
        • Thanks, Dave. Yeah, my wife’s allergy is not that bad, just irritating and annoying. Her tongue gets itchy and her lip swells. Benadryl clears it up, but then knocks her out, lol. Some, like melons, are worse and do cause more serious issues, so she avoids those all together.

          Give it a try, Nick. My wife also has this same reaction to many vegetables, but if they’re cooked, she has no reaction. That’s our theory on why she doesn’t have a reaction when we cook with avocado oil. For the veggies or fruits, like melons, she’s allergic to and we can’t/don’t cook, she just avoids them.

          Curtis wrote on April 22nd, 2015
  14. I always have very bad belly cramps after I eat avocado. Is it possible that I get no reaction on avocado oil? Because it are possibly the sugars (fodmaps) that give me this reaction…

    sarah wrote on April 22nd, 2015
  15. Even though things like avocado and coconut oil have a high smoke point, it’s still really crucial to not let them get to that point to avoid degradation. And God help you if you do that with brutal vegetable oils!

    It may seem weird but I like to mix coconut and avocado oil when sauteing and cooking. Perfect combo!


    Jamie Logie wrote on April 22nd, 2015
  16. Mix mashed avocado with greek yogurt. Makes a great tuna salad dressing.

    cat wrote on April 22nd, 2015
    • Thanks for this tip!

      Susan wrote on April 24th, 2015
  17. I had an interesting thing happen — I used some avocado oil that started smoking immediately over medium heat in my pan (my olive oil didn’t even do that) — is it likely that this avocado oil wasn’t PURE avocado oil? anyone else have this experience?

    Eryn Levis wrote on April 22nd, 2015
  18. I have roseacea and it leaves my face dry and itchy. Avacado oil has been very healing. My skin drinks it up and calms down. And I don’t smell like a salad, either

    betsybee wrote on April 22nd, 2015
  19. I believe that in a previous post Mark wrote that copper is often used by both organic and conventional farmers as a kind of pesticide in growing avocados. Based on this, he warned that too much avocado consumption can raise copper levels too high. Does avocado oil contain a lot of copper?

    Samuel Dinkels wrote on April 22nd, 2015
    • I didn’t know that Samuel–thanks for the info!

      TeeDee wrote on April 22nd, 2015
  20. BJ’s has avocado oil, I buy it there regularly.

    Courtney wrote on April 22nd, 2015
  21. Just something to keep in mind with this being Earth Day and the current water situation in California, growing avocados requires heavy use of water resources:

    Dave wrote on April 22nd, 2015
  22. I am fortunate enough to live in Mexico, so avocado oil is a little less pricey here. I used to use it only occasionally, now I use it for just about all cooking — from scrambled eggs to fish to hamburgers. I find the taste very mild, and I like cooking with an oil that has a high smoking point. We tend to use olive oil for salads only. I’ve made homemade mayo with both, and my DH (who used to be a fan of Kraft Miracle Whip!) prefers the mayo made with avocado oil.

    As for avocados, I try to eat 1/2 per day when they are in season. Living here in Mexico, I’ve learned that there are different varieties, with different tastes and textures, available at slightly different times of the year. Haas is not the only avocado, although it’s quite popular here, too. It’s a bit like assuming that all apples are Delicious or MacIntosh, and ignoring Braeburn, Winesap, Cortland, Rome, etc.! or thinking that all potatoes are Idaho or Russet.

    Interesting and informative article, Mark.

    Joelle wrote on April 22nd, 2015
  23. Great article! I always love how thorough your articles are :) And I love all things avocado too. Question for you — is your Paleo mayo safe for pregnant mamas? I noticed there are eggs, but wasn’t sure if they were raw. Sorry if you’ve already answered this Q.

    Joyous wrote on April 22nd, 2015
  24. I love avocado! But just a heads up: you printed the omega 3:6 backward: you printed 13:1; it’s actually 1:13

    ParamedicDave wrote on April 22nd, 2015
    • ooooh that makes sense, I was like “why does he say that’s not a great ratio? that’s an amazing ratio!”

      Emily wrote on April 22nd, 2015
  25. I love to use avocado’s in a rich (healthy fat) cold creamy chocolate mousse. This is my go to recipe which I have adapted so I could I use my heavy duty blender in make this as easy to prepare as possible, I hope you will enjoy this recipe for anytime.

    4 ripe avocados, peeled and pit removed
    2 T raw organic cacao (cocoa) powder
    1 t organic peppermint extract
    sweetener equivalent to 4 1/2 T sugar (such as powdered stevia, erythritol, monk fruit, or xylitol)
    1/8 to 1/4 t Celtic sea salt

    I enjoy the coldness factor, I keep the avocados well chilled prior to peeling and removing the pit. However, the cocoa powder needs to be dissolved in about 1/4 cup of hot water, I do this by microwaving the water, then, add the cocoa powder by mixing into the water. If I have time, I will place the cup with hot water and cocoa powder dissolved into the freezer to cool it off a bit.

    Add all ingredients now into a heavy duty blender for about 1 minute or until a mousse like texture. This is a delicious way to enjoy avocados without a heavy taste. The chocolate-mint flavor overpowers the avocado and taste sinfully good.

    snickey wrote on April 22nd, 2015
  26. Mark, it’s a minor point in this article, but I want to tell you that you are losing me with your anti-GMO stance. I understand that much of your worldwide audience is on the anti-GMO bandwagon. Insofar as you are trying to back up your articles with real science, there is NO legitimate evidence of commercially available GMO foods being harmful to humans or animals. I do not believe that Monsanto et al are trying to poison us for profit and that thousands of farmers and ranchers are complicit. GM technology holds tremendous promise to improve standards of living all over the world. That said, most GM crops available in the US are not even on the Primal grocery list.

    Jenny wrote on April 22nd, 2015
    • I was extremely anti-GMO before I started reading more of the science studying these products. Even Bill Nye who was once anti-GM has completely changed his mind based on the science he’s read, so to each his own, I guess…

      TeeDee wrote on April 22nd, 2015
      • My concern with GMOs is the “Round-up Ready” ones that are designed to withstand pesticides that kill everything else on the planet. Because the food crops are still standing after being bathed in the stuff, I wonder how much of it is absorbed into what I might be eating. I avoid GMOs like the plague.

        Susan wrote on April 22nd, 2015
        • +1 I agree, the bad GMO is Roundup ready GMO.

          Jack Lea Mason wrote on April 22nd, 2015
        • I agree completely. There is massive difference in thinking that GMOs are inherently bad and thinking that whatever food you grow with a truckload of carcinogenic pesticide is bad…

          Coco wrote on April 22nd, 2015
        • So sorry that Bill Nye the science guy was so easily wooed by Monsanto. That does not explain the disappearance of bees and monarch butterflies, both linked to GMO’s. Also, the fact that there are no long-term studies indicating the safety of GMO’s. As a matter of fact, just look at the health of the world since GMO’s were introduced in the 1990’s. ALS, Parkinsons, Autism have now become commonplace.

          And, our gut bacteria is known as FLORA for a reason. It is similar to plants. No, roundup may not be a classic toxin in that it kills you immediately. But, it does destroy your gut flora (just like those nasty weeds in the corn fields).

          And, for those of you who only think roundup ready GMO’s are the problem… do you SERIOUSLY think that corn which causes an insect to explode when eaten is safe for you to eat?

          Mari Ann Lisenbe wrote on April 22nd, 2015
    • You’re making a common mistake in assuming anti-gmo people are primarily concerned about the consumption of the food. That’s not the main problem. The problem is foods that produce their own pesticides and kill off beneficail species, round-up ready products that have dramatically increased the use of herbicides, the creation of super bugs, the corporate consolidation and control of our food supply, the mono cropping that is wiping out more nutritional, better tasting and drought resistant options….the list is endless.

      The “GMO is bad for health” is largely a straw man argument perpetuated by Monsanto to avoid talking about the real issues.

      It’s like the difference between feed lot beef and pastured beef. They are both “safe’, but that’s not the real issue. it’s the entire ecosytem that support the two options. Ones holistic and sustainable (pastured), ones a nightmare on every level.

      Clay wrote on April 24th, 2015
      • The gmo is bad for health is not started by Monsanto believe me. USA is becoming about the last country to allow gmos. This country has the worst health of any country in the world – even though food is not scarce. Most countries banned GMO’s after seeing an increase in health problems. This country makes a business over making people chronically ill and then pumping them with drugs. There are many organizations fighting Monsanto and gmo in this country and across the planet. It is beyond me why some Americans are so slow to get it. GMO’s are not only destroying their health but the health of the children, grand children and all generations to follow. I understand the politicians want to fill their pockets with $$ but why the everyday American does not stand up and scream – I will never understand.

        kj wrote on November 25th, 2015
  27. I love me some avocados. When I was a kid, we had an avocado tree in our yard so a yearly supply was almost guaranteed.

    I’ve been buying the Chosen Foods brand of avocado oil from Costco. The label says it’s “Cold Pressed and Naturally Refined” (whatever that means). But in checking out the ingredients in the Primal Mayo, I noticed that it just lists “avocado oil” as the main ingredient: no mention of refined, cold pressed, extra virgin or any of those other buzz words. So if plain old avocado oil is good enough for Primal Mayo, then it’s good enough for me—-

    For cooking, I like to use a combo of avocado oil and coconut oil, especially when I don’t want a really strong coconutty flavor to the dish.

    PrimalGrandma wrote on April 22nd, 2015
  28. I think EVOO is the queen of oils, but I’m growing to like avocado oil more and more. It’s great for dishes where you want the main ingredient to stand out and not have the taste of the oil stand in competition to it. By the way, Mark’s new paleo mayonnaise is OUTSTANDING. I’m working on my third jar of it. It’s great for making tuna salad, and I use it with full-fat Greek yogurt to make an amazing ranch salad dressing. It’s almost good enough to eat alone right out of the jar. (Just kidding, but not by much.)

    John wrote on April 22nd, 2015
    • By the way, the BJ’s in Pasadena, MD sells avocado oil, so I’m guessing all of the BJ’s warehouses sell it. If you have one near you, check it out.

      John wrote on April 22nd, 2015
  29. Does anyone know of anywhere in the UK to buy avocado oil at a reasonable price? I’ve only seen it in health food shops for around £6 a (tiny) bottle – but would love to try it if I could find an online retailer or perhaps a bigger shop in Birmingham (my nearest big city).

    Cate wrote on April 22nd, 2015
    • I’ve seen it in our small Waitrose. Don’t know how much it is.

      Diana wrote on April 24th, 2015
      • Thanks Diana – I’ve looked on their website and they currently have a 250ml bottle for £4.50 ( ) which isn’t totally outrageous but is still over twice the price of a good quality olive oil. I really wish it was a bit cheaper as I’d love an alternative to olive oil to liven up my salads, plus I think I get a histamine reaction from olive oil. Still, might be worth it as the occasional treat – cheers! :)

        Cate wrote on April 24th, 2015
  30. Seems you’ve ruffled a couple of feathers with this article Mark. I did enjoy it and will consider incorporating avocado oil into my plan at some point. I’m already using Primal Kitchen Mayo and I have to say, Man that is some great stuff!!

    I’m a little confused as to the sunflower oil dilemma too. I’m sure there is a good explanation. Perhaps you can address that some time.

    Anyway onto GMO issues. I totally understand those with arguments and confusion. In the modern world it is next to impossible to avoid GMOs. The PB lifestyle eliminates all grains, beans etc which takes care of most of the GMOs anyway. People are looking at this the wrong way. PB is not a diet it is a lifestyle. We are on a journey to implement the lifestyle of our ancestors in our lives in the modern world and that means avoiding GMOs when possible because our ancestors didn’t have access to them and they probably aren’t ideal but still have good nutritional value and let’s face it, we don’t have a lot of alternatives. It’s hard to find a lot of heirloom produce that’s reasonably priced and I get you on that. But again, think of the lifestyle and NOT the diet. It isn’t a diet, it’s a way of life. I’m sure Mark eats some GMOs. He might not tell us he does but I bet he does but I also bet he does what we all should be doing and that is buying as much locally grown and produced, seasonal produce as possible. We won’t always hit the mark but part of our lifestyle is trying to.

    And this —

    Quote @ Susan —

    “My concern with GMOs is the “Round-up Ready” ones that are designed to withstand pesticides that kill everything else on the planet. Because the food crops are still standing after being bathed in the stuff, I wonder how much of stuff is absorbed into what I might be eating. I avoid GMOs like the plague.”

    That should make you think.

    pkjody wrote on April 22nd, 2015
  31. I need to try avocado oil again. My Costco does not have it in the salad/cooking oil section. Can anyone recommend any brands? Also not to steal avocado oil’s thunder, but I would suggest a similar post on red ralm oil. I’ve recently been cooking with it and there are no leftovers. In fact I’m getting requests for the same meal two days in a row from my kids.

    Jack Lea Mason wrote on April 22nd, 2015
    • I did find Ahuacatlan brand avocado oil at my local Spouts. It was on sale 500ml was the same price of the only other brand’s 250ml bottle. The other brand markets all kinds of oils so I assume it is a repackaged product and not a dedicated avocado oil brand like Ahuacatlan. None-the-less, the flavor is very mild and it has no grassy bitter after-tase reminiscent of my first experience with avocado oil. I think I found a winner. Thank you Mark for rekindling my interest in avocado oil for my culinary pursuits.

      Jack Lea Mason wrote on April 23rd, 2015
  32. Bought a bottle of NZ origin recently. Landed on the supermarket shelf in Aust, it was $9.80 for 250ml. Liquid gold. I used some in a cacao/ banana cake and will be sprinkling the balance on salad. And applying to skin now the humidity has dropped.

    Rose wrote on April 22nd, 2015
  33. Thank you for the Avocado Mayo AND for introducing us to Thrive Market.

    Esther Cook wrote on April 22nd, 2015
  34. Two weeks ago I ran across 100% extra virgin Avocado Oil in my supermarket. The brand is MEVI. It’s very delicate in flavor, not overpowering at all, and no bitterness. I’ve used it to scramble eggs and they tasted wonderful. When I found this MEVI oil, I didn’t even know there was such a thing as avocado oil. But, since I eat at least two avocados a week and love the health benefits, I thought I’d try it. Unfortunately, when this bottle is gone I won’t be buying anymore until the price comes down. The bottle is 8.5 fl. oz. and it cost me a few cents less than $10.00! You gotta be pretty well off to use this stuff on a daily basis. Let’s hope it gets so popular the price does come down.

    Squirrelly wrote on April 22nd, 2015
    • That sounds good. What supermarket did you find it in and where is it located? Extra-virgin olive oil is more expensive also. I would imagine that extra virgin avocado oil is similar, but the manufacturing process leaves more nutrients.

      Doug Helmink wrote on April 23rd, 2015
      • I found Mevi Oil in Weis Supermarket in Lords Valley, Pike County, PA. Unfortunately their website does not have a “Find Location Near You” tab. However, when you click on “Purchase” it says “Coming Soon.” I didn’t click on any other URL, but there were a number of them when I searched “Mevi

        Squirrelly wrote on April 23rd, 2015
  35. Absolutely love using avocado oil for making mayo, taste great

    Mark wrote on April 22nd, 2015
  36. amazing write up! thank you for posting this. i have literally fought with trainers on the value of avocado and it’s nice to have someone fighting with me 😉

    deb nos wrote on April 22nd, 2015
  37. HI Mark,

    thanks, avocado oil has never been on my radar, you have changed that, it loooks very cool.

    One point that should be corrected in your article nevertheless is the qunatity of folate (60mg) in a single avocado fruit, that would be 150x the RDA. I’m quite sure that must be more something like 60 µg, right?

    Markus I wrote on April 22nd, 2015
  38. I didn’t have time to read through all the comments to make sure this wasn’t addressed… but the chlorophyll in unrefined avocado oil actually causes oxidization. I believe that Mark is speaking of the refined oil in this article…

    BS wrote on April 22nd, 2015
  39. Hi Mark,

    OT but will you be following the Tim Noakes affair? The medical heavyweights will be arguing the benefits or otherwise of a LCHF diet.

    “Prof Tim Noakes will be appearing before the Health Professions Council of South Africa after advising a mother on Twitter to wean her child on low carbohydrate, high fat foods”

    The HPC argue that babies should get carb-rich food and Prof Noakes is guilty of unprofessional conduct for recommending otherwise. He is delighted at this turn of events, and believes this will be the start of a scientific diet revolution in South Africa.

    Incidentally, he says a baby is “a mechanism for turning fat into brain tissue” and only needs carbs for energy, but fats and minerals are needed for brain-building.

    (For those that don’t know him, Tim Noakes is an internationally known Professor of Exercise Science, writer of many books, and was an advocate of carbo-loading but has since done a 180 degree turn to LCHF.)

    Martin B wrote on April 23rd, 2015
  40. I love avocado oil! I discovered it years ago in one of those little olive oil and vinegar stores in NY. The taste is amazing, so it’s a bonus that it is so healthy also. My favorite way to use it is roasting vegetables, particularly Brussels sprouts and broccoli. Topped with some Himalayan crystal salt they are amazing.

    Elizabeth wrote on April 23rd, 2015

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