Avocado Oil as a High Heat Cooking Oil

Chosen Team

Chosen Foods naturally refined, expeller-pressed avocado oil is the perfect high heat cooking oil. With health benefits similar to olive oil, a smoke point high enough to avoid toxins and trans fats and low in polyunsaturated fat, there isn’t another oil available that is better for high heat applications.

The Difference Between Virgin and Refined

Our naturally refined expeller-pressed avocado oil has a smoke point of 500°F.  This smoke point allows you to safely sear, saute, stir-fry, barbecue and even bake at high temps without your oil breaking down. Virgin avocado oil, while beautiful in color and also very healthy, does not have as high of a smoke point. It is common to see all avocado oil listed with a 500 plus degree smoke point, with no differentiation between virgin and refined. We love virgin avocado oil and its many purposes but want to set the record straight. Only a refined avocado oil can reach a 500-degree smoke point. Virgin avocado oil comes in at 350-375 degrees, similar to olive oil.

The Consequences of the Wrong Oil

Another important thing to consider with choosing a high heat cooking oil is its polyunsaturated fat content. Oils that are high in polyunsaturated fats should never be heated, regardless of their smoke point. The reason is a very dangerous compound called HSE. Polyunsaturated fats are highly reactive, unstable and affected by heat. Even a slight increase in temperature can create the compound HSE – which has been linked to cancer and neurological disorders. Amounts of HSE increase the longer the oil is heated. Typical polyunsaturated oils include corn, soy, sunflower, grapeseed, safflower, and rice bran. Refined versions of these oils are all advertised as high heat cooking oils. Avoid them, they are dangerous to your health and should have no place in any healthy kitchen. Especially try to avoid them at restaurants and fast food chains where the likelihood of the oil being incredibly rancid and high in HSE is much better.  Instead, choose oils high in monounsaturated and saturated fats. They are much more stable and suitable for high heat cooking. These include avocado, olive, coconut, peanut, high oleic sun/safflower and canola.

How Oil is Processed

The last thing to consider when choosing a high heat cooking oil is how the oil was processed. Even though canola oil and peanut are high in monounsaturated fat and have a relatively high smoke point, they are usually refined in very unhealthy ways. Chemicals and solvents like hexane are used to extract the oil, caustic soda is used to clean it and its refined at temperatures that damage any healthy fats left in the oil. Choose oils that are either cold-pressed and virgin, or expeller-pressed and naturally refined without chemicals and high heat. Chosen Foods avocado oil is naturally refined and expeller pressed.

Here are the three things you should look for:

1. Does it have a high enough smoke point for my cooking needs?

2. Is it mono or saturated fat and have low polyunsaturated fat levels?

3. Was it either cold-pressed or expeller-pressed and naturally refined?

If you intend to sear, stir-fry, barbecue, broil, deep-fry, bake or roast at a temperature higher than 400 degrees, Chosen Foods naturally refined avocado oil is the absolute best option available. With a 500-degree smoke point, stable monounsaturated fats, make it your go-to, high-heat, naturally refined cooking oil.