What If Your Cooking Oil Could Do More Than Cook?

Most oils just sit in your pantry. Avocado oil works overtime. It’s packed with healthy fats, great for high-heat cooking, and might just be your skin’s new best friend. Yet, for many home cooks, it’s still a mystery.

So what’s the real deal with avocado oil—and why are wellness insiders swapping their bottles of canola and vegetable oil for this emerald green powerhouse?

Let’s dig in.

The Problem: Most Oils Aren’t Helping You

Vegetable oil. Canola. Soybean. These kitchen staples might seem harmless, but they’re often highly processed, loaded with omega-6 fats (more on that in another post), and stripped of nutrients.

The result? You’re cooking with something that may cause inflammation rather than fuel your body. Even olive oil—while wonderful—can be fragile when exposed to high heat.

You deserve better. Enter: avocado oil.

The Solution: A Nutrient-Dense Oil That Actually Performs

Avocado oil is made by pressing the flesh (not just the pit or seed) of ripe avocados. This gives it a unique edge:

• High Smoke Point (up to 520°F): Perfect for roasting, grilling, searing, and even frying—without breaking down into harmful compounds.
• Rich in Heart-Healthy Monounsaturated Fats: These fats help support cholesterol levels, brain function, and cell health.
• Loaded with Antioxidants: Including lutein (great for eye health) and vitamin E.
• Neutral, Buttery Flavor: It blends well into everything from salads to stir-fries to baked goods.

Ways to Use Avocado Oil in Everyday Cooking

Here’s how to incorporate it easily:

1. Pan-Frying or Sautéing: Avocado oil stands up to high heat better than olive oil.
2. Roasted Veggies: Toss your sweet potatoes, carrots, or brussels sprouts with avocado oil and spices.
3. Homemade Mayo: It gives your condiments a creamy texture without the weird seed oil aftertaste.
4. Baking: Use it as a 1:1 substitute for vegetable oil in muffins or brownies.
5. Finishing Oil: A light drizzle adds richness to soups, grain bowls, or even popcorn.

Bonus: Avocado Oil for Skin + Hair

Yep, it’s a multitasker.

• As a moisturizer: Massage a drop or two into dry skin for a natural glow.
• Hair treatment: Rub into the ends of your hair or use as a deep-conditioning mask.
• After-sun soother: Its vitamin E content helps calm sun-kissed skin.

Pro tip: Look for cosmetic-grade avocado oil for topical use—cold-pressed and unrefined.

Watch Out For This…

Not all avocado oils are created equal. A 2020 UC Davis study found that many avocado oil bottles on store shelves were either rancid or mixed with cheaper oils. Yikes.

Here’s what to look for:

• Cold-pressed and unrefined
• Dark glass bottle (to protect from light)
• Single-ingredient label with no blends
• Harvest or expiration date clearly listed

Ready to Make the Switch?

Swap out that tired bottle of vegetable oil for something that actually nourishes you. Start small: roast your veggies, make your next salad dressing, or try a drizzle over your next grain bowl.

Want more healthy kitchen swaps? Subscribe to the Fresh Spin Remix—your newsletter for ingredient upgrades, smart swaps, and the why behind them.

You Might Also Like:

“Omega 3 vs. Omega 6: What Your Body Really Needs”

“Smart Swaps for a Better Breakfast”

“What Intermittent Fasting Is—and Isn’t”

What’s Your Take?
Have you tried avocado oil? Share your go-to recipes or product picks on our IG @remixology.