Avocado oil is now the latest darling of the super-food world. It’s garnering rave reviews for its healthfulness and high smoke point. But is it a true super-food, or is this a scam?

Let’s look first, at smoke point. For avocado oil this is 480°F. Current data claims that oils can safely be heated to 10 degrees under their smoke point. But what’s overlooked is that omega 3, 6 and 9 fatty acids are denatured at far lower temperatures. So don’t be fooled into thinking that you can heat any oil to a scorching temperature and not do damage to your food or your health. Health and diet researchers are in agreement that anything above 375°F is risky.

Now, the health benefits: In a nutshell:

• avocados don't contain any cholesterol or trans fats

• avocados are rich in vitamin E

• avocados lower blood pressure

• avocados improve arthritis symptoms

• avocados help improve psoriasis and other skin problems

• avocados improve heart health

• avocados help lower cholesterol

• avocados boosts nutrient absorption

• because of its high smoke point, there’s no problems with AGES (advance glycation end products—which harms normal cell function and increases insulin resistance)

All good reasons for eating more avocado. But when it comes to oil, the scam comes when buying the wrong type of avocado oil. You’ll only get these benefits if you’re using unrefined, extra virgin avocado oil. And this includes the issue of high smoke point. You’ll only get this from unrefined, extra virgin avocado oil.

Most brands sold today are refined and labeled “natural,” “pure,” or “cold pressed.” These marketing terms are not federally regulated, so consider them merely a sales pitch or label decoration. When it comes to healthy avocado oil, your buying guideline is “unrefined” or “extra virgin.” Don’t settle for anything less.

You’ll find the refined oil will cost less, but just know it’s toxic and challenging to the liver. Refining strips the oil of flavor and aroma components, initiates oxidization of its fragile fatty acids, and leads to formation of carcinogenic free radicals. Typical oil refining is a gruesome process, using chemical solvents, steamers, neutralizers, de-waxers, bleach, and deodorizers. UGH! Pay the extra money for the healthy, real deal.

Besides making sure the bottle label says “unrefined” or “extra virgin,” you’ll also know you have a truly healthy oil by looks and taste.

• It should have a deep emerald color. An avocado oil that isn’t unrefined and extra virgin will be pale-colored.

• It should have the pleasing, buttery flavor and aroma of a ripe avocado.

• It should leave a clean feeling in your mouth. Avocado oil is readily absorbable, meaning it easily assimilates into your system. Anything other than the unrefined and extra virgin oil will be near tasteless, and will leave a greasy, viscous and unpalatable feeling in your mouth—it’s something your body doesn’t need or want to absorb.

The bottom line, then, is to read your label to be sure you’re buying the real deal. Once opened, this oil should look and taste beautiful. You’ll know instantly whether your avocado oil should be tossed onto your salad or into the trash.

And I’ll close with a reminder and a recipe. The reminder: There’s no scam with the real thing. The recipe: a scrumptious avocado oil dressing from Fountain Avenue Kitchen (www.fountainavenuekitchen.com):

AVOCADO OIL and ORANGE SALAD DRESSING (yield: approximately 1 ¼ cups)

1/2 cup frozen orange juice concentrate

1/2 cup unrefined and extra virgin avocado oil

1/4 cup balsamic vinegar

1 tablespoon raw honey

1/2 teaspoon kosher salt

1 pinch freshly ground black pepper

Allow the orange juice concentrate to sit on the counter long enough that you can scoop out the desired amount. It does not have to be completely thawed. Whisk together the avocado oil, balsamic vinegar, honey, salt and pepper in a small bowl or jar. Add the orange juice concentrate and whisk until thoroughly combined and emulsified. If using a jar, you may screw the lid on tightly and shake well. Store in the refrigerator. Dressing will keep for a week or more.

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