Paleo 101 Guide
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Is Avocado Oil Paleo?

Jeremy | November 1
Is Avocado Oil Paleo?

What is Avocado Oil?

As the name suggest, this is simply the oil pressed from avocados. Originally, the oil was extracted for cosmetic uses (it gets absorbed by your skin very quickly), but now it’s become a popular cooking oil due to its health benefits and high smoke point (often over 400F or 200C).

Like most oils, extraction of the oil can result in a good unrefined form and in a bad refined form.

For use in cosmetics, extraction is done by chemical solvents to get a more refined oil. As the introduction a 2004 study stated:

“The residues left by such solvents represent a risk to the consumer’s health; also, the temperatures applied during the recovery process may destroy some of the nutrients in the oil.”

avocado paleoFor most food purposes, cold press techniques are now employed by most producers. This often involves putting large amounts of pressure on the avocado flesh to separate the oil from the water and the solids. However, it’s not a very high production process, which is why there are still inventors looking to improve the productiveness of the process.

And you can experience for yourself just how little oil comes out of one avocado with this do-it-yourself tutorial on how to extract avocado oil at home.

Is Avocado Oil Paleo?

Quick Answer: Yes

As with all edible oils, one of the main things we look at to determine whether it’s Paleo or not, is to look at the fat composition of the oil. For avocado oil, the breakdown is as follows:

Fats in Avocado70% monounsaturated fatty acids (MUFA),
12% Omega-6 polyunsaturated fatty acids (PUFA)
1% Omega-3 polyunsaturated fatty acids (PUFA)
12% saturated fatty acids

Like olive oil, avocado oil is super high in monounsaturated fatty acids. I’m sure you’ve all heard the “heart healthy” chants surrounding monounsaturated fats, so I won’t go into too much detail in this article about why it’s so. Instead, I’ll leave you with a quote from Robb Wolf’s book, The Paleo Solution:

“Indeed, MUFA’s are pretty impressive with regards to their benefits: Improved insulin sensitivity, improved glacagon response, and decreased cholesterol levels.”

How To Choose The Best Avocado Oil

1. Make sure it’s unrefined and extracted using a cold press process. This ensures that the oil is less oxidized.
2. Buy avocado oil stored in dark containers (and then store them in dark places) again to make sure they don’t get oxidized before you eat them!

Our Suggestion For Avocado Oil on Amazon: La Tourangelle Avocado Oil

Here Are Some Paleo Recipes Using Avocado Oil:

1. Cinnamon Raisin Toast Sticks

2. Avocado Mayo

3. Pork Tenderloin with Sweet Cherry Sauce

4. Homemade Chinese Chili Oil

5. Old Bay Parsnip Fries

6. Paleo Ginger Tamarind Grilled Chicken

7. Strawberry Salad With Balsamic Dressing

8. Grilled Cauliflower with Basil and White Balsamic Vinegar

9. Arugula Strawberry Salad with Meyer Lemon Vinaigrette

10. Garlic Fish Curry

11. Sweet Spicy Apple Fries

12. Avocado Mango And Rucola Summer Salad

John - June 27

Thanks for the great info.
Avocado oil has become one of my go products, especially for mayo, salad dressings, and marinades.
I have been using this brand –
Which I get at costco at a great price looks like they use a quality process. Let me know if you think otherwise. I’d appreciate the feedback.

    Jeremy - June 27

    Looks great to me. I love that it’s getting easier to find these types of things in Costco, because it’s always so much cheaper and more convenient.

J.J. - June 27

I’m a Costco – avocado oil person too. In my thinking – avocados certainly popular with smoothies – salads etc… figured the oil alone – must be a benefit too. I still use a little olive too – but avocado for cooking!

elka kelly parker - June 30

Love raw avocados perfect macadamia oil though.

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