Health Cooking Oil

🥑 Avocado Oil: Cold-Pressed vs Refined

🟢 Cold-Pressed (Unrefined)

• Extracted mechanically (no high heat, no chemical solvents)

• Keeps more natural compounds (vitamin E, phytosterols)

• Slight green tint, mild avocado smell

• Smoke point ~375–410°F (190–210°C)

Pros:
More nutrients, less processing.
Better if you care about minimal refinement.

Cons:
Slightly lower smoke point.
Can taste grassy in delicate dishes.

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🔵 Refined Avocado Oil

• Filtered, heated, sometimes deodorized

• Neutral color and flavor

• Higher smoke point (~500–520°F / 260–270°C)

Pros:
Great for high-heat cooking (searing, frying).
No flavor interference.

Cons:
Fewer antioxidants.
More processed.

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Important Reality

Both are mostly monounsaturated fat, which is stable and heart-friendly.

The difference is:

• Cold-pressed = less processed, more natural compounds

• Refined = more heat stability, more neutral

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What I’d Recommend

If you:

• Sauté at medium heat → cold-pressed is excellent.

• Sear steak at very high heat → refined works better.

• Use it for salads → cold-pressed.

If you’re already using extra virgin olive oil daily, you’re covered. Avocado oil is mainly a high-heat upgrade.

Key works health, book, unpublished