Is Avocado Oil Really a Seed Oil? Clarifying the Confusion

In recent years avocado oil has grown in popularity as a healthier alternative to more commonly used oils like vegetable oil and canola. At the same time, concerns over seed oils have risen and many people wonder whether or not avocado oil is a seed oil. While many people assume that avocado oil comes from its seed, the oil actually comes from the fleshy part of the fruit. This means that avocado oil is not a seed oil. In this article, we’ll explore more about avocado oil and how it compares to seed oils.

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What are Seed Oils? (Plus a List of the Most Common Seed Oils)

As the name suggests, seed oils are plant-based cooking oils made from the seeds of different plants. While seed oils have various sources, the most common seed oils – which are known as the “hateful eight” – are:

Canola oil (aka rapeseed oil)
Corn oil
Cottonseed
Grapeseed oil
Soybean oil
Sunflower oil
Safflower oil
Rice bran oil
Peanut oil

How are Seed Oils Made? (And Why People Think They’re Bad)

Seed oils are produced either through a chemical or mechanical process. Those who advocate against seed oil consumption believe that the chemical process leaves behind toxic byproducts in the oils. They also believe that the refining process strips the seeds of their nutrients.

Another common complaint over seed oils is that they are high in linoleic acid, which is a type of omega-6 fatty acid. While our bodies need a small amount of polyunsaturated fats – which is what omega-6 is – too much omega-6 in your diet can lead to inflammation. This is one of the biggest arguments people have against the consumption of seed oils. However, some research suggests that some omega-6 fatty acids in your diet can improve cardiovascular health.

In addition to the above concerns, seed oils are most often used in processed foods and ultra-processed foods like packaged snacks and fast foods. Seed oil critics say that this is the real reason why seed oils are unhealthy.

Like everything, balance is key. Cutting out ultra-processed foods from your diet is good for your overall health and using seed oils in more healthful ways for cooking isn’t necessarily bad for you.

Benefits of Seed Oils

Here are some benefits of using seed oils:

Seed oils are a good alternative to animal fats – seed oils contain a high amount of unsaturated fats, which are better for you than the saturated fats found in dairy products or oils derived from animals such as lard.
High smoke point – many seed oils, such as peanut oil, have a high smoke point, which means they can withstand higher cooking temperatures without burning.
Neutral flavor – in general, seed oils have a neutral flavor, which makes them good for general cooking applications where additional flavor is not wanted.

While there are many negative aspects of seed oils to consider, using seed oils also has some benefits and they’re worth exploring.

What is Avocado Oil and How Is It Made?

Now that we know more about seed oils, let’s learn more about how avocado oil is made and its health benefits.

As briefly stated in the intro, avocado oil is not a seed oil because it is made from the pulp of the avocado. The avocado’s seed has nothing to do with the oil extraction process, and it’s actually discarded. After the avocado’s skin and seed are discarded, its flesh is mashed and mixed at a low temperature. Then the oil and water are separated from the pulp in a centrifuge. This process results in unrefined avocado oil, which is slightly thick and green. Next, the oil is filtered to remove any remaining solids for a smoother consistency.

At this point, the avocado oil is ready to be used, but some avocado oils are further refined to improve flavor and shelf-life. However, the refining process can strip some of the more beneficial nutrients in the avocado oil.

Health Benefits of Avocado Oil

While the health benefits of seed oil are still up for debate, avocado oil is generally viewed as one of the more healthy oil options on the market. Avocado oil is high in oleic acid (monounsaturated fats), carotenoids, and other antioxidant-rich nutrients that are good for your heart, eyes, skin, and overall health.

Some of the health benefits of avocado oil include:

Reducing cholesterol and improving heart health – avocado oil (and eating regular avocados) can reduce bad cholesterol (or LDL).
Good for your eyes – avocado oil is a good source of lutein, a carotenoid and antioxidant (that our body can’t naturally produce) that is essential for good eye health.
Helps with the absorption of important nutrients – avocado oil contains good fats such as oleic acid. These fats help our bodies absorb fat-soluble vitamins like A, D, E, and K.

Overall, avocado oil is quite healthy and would be good to integrate into a balanced diet.

Key Differences Between Avocado Oil and Seed Oils

Here are some of the key differences between avocado oil and seed oils:

Avocado oil is not a seed oil – avocado oil is not and cannot be a seed oil because the oil is extracted from the flesh/pulp of the fruit.
Seed oils come from seeds – seed oils are directly extracted from the seeds of various plants such as peanuts, soybeans, sunflowers, etc.
Seed oils contain polyunsaturated fats (omega-6) while avocado oil is high in monounsaturated fats (oleic acid)
Avocado oil is often associated with healthier diets while seed oils are associated with processed/ultra-processed foods.

As you can see, avocado oil and seed oils are quite different. Most of the confusion over whether or not avocado oil is a seed oil comes from not knowing how avocado oil is made. Many people probably think avocado oil is made from its seed, but as stated many times, avocado oil is made from the fleshy part of the fruit and is NOT a seed oil.

As with anything, it’s up to you to make informed choices over the nutritional benefits (and drawbacks) of avocado oil and/or seed oils in your diet and overall health.