Avocado Oil
A good choice, only it is more complicated than you think.
The Shocking Truth About Avocado Oil: Why 82% of What You’re Buying Is Fake
As a medical professional, I’ve always recommended avocado oil to my patients as one of the healthiest cooking oils available. It’s rich in beneficial monounsaturated fats, antioxidants, and has an excellent high smoke point for cooking. However, a groundbreaking study from the University of California, Davis has completely shattered my confidence in what we find on supermarket shelves.
I must admit, I’m both embarrassed and outraged. The research reveals that 82% of avocado oils tested were either completely fake, severely oxidised, or adulterated with cheaper oils. Some bottles labelled as “avocado oil” contained nothing but soybean oil with a misleading label applied.
The UC Davis Investigation That Changed Everything
In 2020, researchers at UC Davis conducted what became the country’s first extensive study of commercial avocado oil quality and purity. Led by Dr Selina Wang, a Cooperative Extension specialist in the Department of Food Science and Technology, and PhD candidate Hilary Green, this landmark research was published in the journal Food Control.
The team took it upon themselves to investigate 22 different avocado oil samples from six stores and two online retailers. What they discovered should alarm every health-conscious consumer. Of the 22 samples tested:
15 samples had gone completely rancid before reaching consumers
6 samples were adulterated with other oils, primarily safflower, sunflower, or soybean oil
3 samples were pure soybean oil masquerading as avocado oil
Only 2 brands passed as genuine, pure avocado oil
This means that if you’ve been cooking with avocado oil since the study’s publication in June 2020, there’s still a strong chance you’ve unknowingly been consuming something entirely different from what you paid for. The situation has persisted, as evidenced by a follow-up study in 2023 by the same research team, which found that nearly 70% of private label (store brand) avocado oils were rancid or adulterated.
The Scientific Evidence of Fraud
The researchers examined several key indicators to determine authenticity and quality. They measured free fatty acid levels, which reveal oxidation and rancidity. When fats begin to deteriorate, fatty acids separate from their triglyceride backbone, creating measurable free fatty acids that shouldn’t be present in fresh oil.
Most refined oils should contain less than 0.1% free fatty acids. However, the tested samples showed levels of 0.55% or higher—over five times the acceptable amount. This indicates severe oxidation and breakdown of the oil structure.
The fatty acid profile analysis was equally revealing. Genuine avocado oil should contain approximately 20% linoleic acid, but many samples contained 55% linoleic acid—a signature characteristic of cheaper vegetable oils. The samples also showed high stearic acid content and dramatically reduced oleic acid levels, the beneficial monounsaturated fat we specifically seek in avocado oil.
Why This Matters for Your Health
This deception isn’t merely about getting poor value for money—it poses genuine health risks. When we choose avocado oil, we’re specifically seeking its anti-inflammatory properties, heart-protective benefits, and stable cooking characteristics. Instead, many consumers are unknowingly consuming:
Highly processed vegetable oils are linked to increased inflammation
Rancid oils that have undergone lipid peroxidation, creating harmful free radicals
Oils with poor omega-3 to omega-6 ratios can disrupt metabolic balance
For diabetic patients whom I advise to use healthy fats for blood sugar management, this adulteration undermines their dietary efforts. For those seeking to reduce inflammation or support cardiovascular health, consuming oxidised or fake oils can actually work against their health goals.
Five Essential Tips for Choosing Authentic Avocado Oil
Based on my analysis of the research and years of clinical experience, here are the crucial factors to consider:
1. Trust Your Taste Buds
Authentic virgin avocado oil has a distinctive flavour profile—buttery, grassy, and sometimes slightly mushroom-like. If your avocado oil tastes neutral or flavourless, it’s likely been refined extensively or isn’t avocado oil at all.
2. Colour Tells the Story
Genuine virgin avocado oil should display a vibrant green colour, thanks to natural chlorophyll content. Refined or adulterated oils typically appear pale yellow or nearly clear, as the beneficial pigments have been removed or were never present.
3. Proper Storage and Packaging
Always select oils packaged in dark glass bottles, as exposure to light accelerates rancidity. Store your oil in a cool, dark cupboard, away from heat sources such as your cooker.
A Brand You Can Trust
Based on the 2020 UC Davis study, only a select few brands achieved 100% purity with minimal oxidation. Chosen Foods Avocado Oil, also available in Hong Kong and my go-to brand, was specifically mentioned as asserting its commitment to purity following the research.
It’s worth noting that the landscape may have changed since the original 2020 study; however, given that the 2023 follow-up research revealed continued issues with private label brands, consumers should remain vigilant and stick to brands that have consistently demonstrated quality.
Moving Forward: Demanding Better Standards
I encourage you to share this information with others. The more consumers understand these issues, the greater pressure we can create for industry accountability. When purchasing avocado oil, apply the quality indicators I’ve outlined and remain cautious of products that seem too good to be true.
The health benefits of genuine avocado oil—supporting cardiovascular health, reducing inflammation, aiding nutrient absorption, and providing stable cooking oil—make it worth seeking out authentic products. Don’t let this fraud discourage you from including quality avocado oil in your diet. Instead, use this knowledge to make informed choices that truly support your health goals.
Remember, your health investment deserves authenticity. In a world where we’re increasingly concerned about processed foods and their health impacts, we cannot afford to be deceived about something as fundamental as the cooking oils we use daily. The 2020 UC Davis study opened our eyes to this widespread problem—now it’s up to us as informed consumers to demand better.