- What Is It?
- Types of Oil
- Nutritional Content Chart
- 22 Health Benefits
- 5 Risks
- 8 Peanut Products
- Substitute Oils
Peanut or groundnut oil is made from peanut plant seeds and is commonly used in baking, sautéing frying, and other forms of cooking.
What is peanut oil?
Peanut oil (Arachis oil) is a type of vegetable oil derived from peanuts (Arachis hypogea; a low-growing, annual plant and a member of the family Fabaceae). It is commonly used in many parts of the world and considered a staple in Southeast Asian and Chinese cuisines.
It is a low-cost, versatile oil with a high smoking point.
Peanut oil is considered appropriate for deep frying, stir-frying, roasting, and baking.
Types of peanut oil
Depending on its nutritional value and health benefits, peanut oil is available in several varieties, including:
- Refined peanut oil: It is often considered the best oil for deep-frying. This type of oil undergoes a high level of processing, which removes the proteins that cause allergic reactions in those with an allergy to peanuts.
- Gourmet peanut oil: This type of unrefined oil is usually roasted, which gives it an intense, nutty flavor and aroma. It works well in stir-fries along with several other baked goods and cooked dishes.
- Peanut oil blends: Peanut oil is often blended with other oils that are similar in taste but are comparatively less expensive, such as soybean oil, which makes it more affordable and pocket-friendly for consumers.
- Cold-pressed: This form of oil is produced by crushing the peanuts rather than exposing them to high temperatures, which helps retain the nutritional value and preserves the nutty flavor of the oil.
The nutritional content of peanut oil
|Saturated fats||2.3 grams|
|Monounsaturated fats||6.2 grams|
|Polyunsaturated fat||4.3 grams|
|Vitamin E||11 percent of the total recommended dietary intake (RDI)|
22 nutritional health benefits of peanut oil
- Peanut oil offers a slightly nutty flavor. It is a good and neutral option to use in most recipes.
- Because of its high smoke point (about 450°F), it can withstand high temperatures without burning.
- Peanut oil is rich in vitamin E, an antioxidant that accounts for many protective benefits against several chronic diseases.
- Peanut oil contains healthy fat and can be a great addition to your diet if it is consumed in moderation.
- It is high in antioxidants and good fats that can keep the heart healthy and blood sugar levels down (strengthening insulin sensitivity).
- Peanut oil contains high levels of unsaturated (good) fats that can contribute to a lower risk of heart disease.
- The vitamin E content of peanut oil protects the body from free radicals, which can damage cells and cause cancer (anticancer potential).
- Peanut oil contains phytosterols, especially beta-sitosterol, which may have the ability to protect the body from colon, prostate, and breast cancer.
- Consumption of phytosterols could be positively linked to increased activity of antioxidant enzymes and reduced oxidative stress.
- Consumption of polyunsaturated fats instead of saturated fats can improve insulin secretion, which helps keep blood sugar levels under control.
- The monounsaturated (MUFA) and polyunsaturated (PUFA) fats in peanut oil help lower low-density lipoprotein cholesterol (bad cholesterol) levels, thus preventing clogging or blocking arteries (atherosclerosis), which may lead to heart disease and stroke.
- Resveratrol helps decrease blood pressure by reducing stress on the cardiovascular system by interacting with hormones that affect blood vessels, such as angiotensin, which constricts vessels and arteries.
- It boosts cognitive function, strengthens the immune system, and lowers blood pressure.
- Peanut oil contains diverse types of fatty acids, such as oleic, stearic, palmitic, and linoleic acid, that can boost your health in several ways.
- It helps maintain healthy skin, protecting it from the effects of free radicals that cause wrinkles, blemishes, and other signs of premature aging.
- It boosts the immune system by stimulating white blood cell production to fend off any foreign agents in the body.
- Vitamin E protects the body from infections and viruses.
- The antioxidant properties are required to create red blood cells, cell signaling, and the prevention of blood clots.
- Vitamin E is a potent antioxidant that has been shown to reduce the chances of heart disease, malignancies, cataracts, and age-related early dementia.
- It promotes hair growth, boosts hair follicles, and minimizes the effects of damage and dandruff.
- It helps avoid inflammatory conditions, such as arthritis, and relieves pain and joint inflammation.
- Peanut oil helps prevent many disorders of the stomach, making it an excellent remedy to cure disorders, such as constipation, digestive problems, and diarrhea.
5 potential risks of peanut oil
- Peanut allergies
- Peanut allergy is mostly seen in children and can lead to severe anaphylactic attacks characterized by vomiting, pain in the abdomen, swollen lips and throat, difficulty breathing, chest congestion, and even death.
- Although it is not confirmed that peanut oil can cause the same severe allergic reaction, you can try using refined versions of peanut oil.
- Heart diseases
- Most people already consume a diet high in omega-6 fats, which are found in vegetable oils, fast food, and many packaged products.
- Consuming peanut oil in moderation is generally considered safe. However, if you consume too much omega-6 fatty acid, it harms in many ways, including increasing the odds of heart disease.
- Weight gain
- The types of fatty acids in peanut oil are generally beneficial but when overloaded, it is high in calories, which can lead to weight gain and obesity.
- Oxidizes easily
- Although peanut oil is associated with several health benefits, it oxidizes easily and is high in pro-inflammatory omega-6 fatty acids. This makes it essential to round out your diet with several other healthy fats, including nuts, seeds, coconut, extra-virgin olive, and medium-chain triglycerides oil or avocados.
- Quality deteriorates with each use
- Peanut oil does break down with each use, so reusing it multiple times can cause the quality to quickly deteriorate.
- If the oil becomes cloudy, changes color or takes on an unpleasant smell, it is best to discard it.
8 products made from peanuts
Peanut consumption varies globally and can be developed into several products, such as:
- Peanut butter
- Roasted peanuts
- Peanut sauce
- Peanut jam
- Peanut milk
- Peanut flour
- Peanut snacks (sweet and salted bars)
- Peanut cheese analog
What can you use as a suitable substitute for peanut oil?
The most well-known and popular oils available that are often considered healthiest oils to cook with include:
- Olive oil
- Coconut oil
- Avocado oil
- Canola oil
- Sunflower oil
- Soybean oil
- Shingles Ups Odds of Stroke, Heart Attack By Almost 30%
- 'How Can I Prevent Heart Disease?' Docs Give Different Answers to Men, Women
- 'COVID-somnia' May Be Easing as Americans Report Better Sleep
- Bacteria Risk Spurs Recall of 8 Million Laundress Products
- U.S. to End Mpox Public Health Emergency in January
- More Health News »
Health Solutions From Our Sponsors
WebMD. Peanut Oil: Are There Health Benefits? WebMD. https://www.webmd.com/diet/peanut-oil-health-benefits
Staughton J. 7 Surprising Benefits Of Peanut Oil. Organic facts. https://www.organicfacts.net/health-benefits/oils/peanut-oil.html
Top Is Peanut Oil Healthy: The Surprising Truth Related Articles
Vitamins and Supplements: 12 Eucalyptus Oil Benefits and UsesEucalyptus oil is a hardworking essential oil with a wide range of uses, from bug spray, to household cleaner, to pre-op calmer, to oral plaque-fighter. Many remedies haven’t passed scientific testing, though. Learn the medically tried-and-true ways you can benefit from eucalyptus oil.
What Are the 8 Benefits of Taking CBD Oil Every Day?Cannabidiol is a phytocannabinoid — any bioactive compound extracted from cannabis. The benefits of CBD oil include that it is beneficial for pain management, it prevents digestive disorders, it's useful for mental health, and other benefits.
Best Health Benefits and Uses of Coconut OilCoconut oil is all fat — much of it saturated fat. The best health benefits for coconut oil include benefits for heart health, weight, dementia, stress, and skin.
Can Vitamin E Oil Remove Dark Spots?Despite the use of vitamin E in skin lightening creams, there is insufficient evidence on whether vitamin E oil can remove dark spots.
Castor Oil: 5 Health Benefits for Arthritis, Skin, Constipation, and MoreCastor oil is a thick oil that's been used for thousands of years and is still widely used around the world in folk medicine. The health benefits of castor oil include it's use as a laxative, skin moisturizer, wound-healing aid, and arthritis-pain reliever.
Diet and Nutrition: Health Benefits of Olive OilOlive oil is a staple for a healthy diet. Find out what it can do for your heart, brain, joints, and more.
Healthy and Beauty: The Beauty Benefits of Natural OilsWebMD lists the beauty benefits of natural oils like coconut and castor to your hair, skin, and nails.
Is Applying Coconut Oil Good for Skin?Coconut oil is a fat that contains over 90% saturated fat. Coconut oil has great benefits for skin health.
All About CBD OilCannabidiol oil: It's made from marijuana and everyone seems to be talking about it. But what is it, and what does it really do?
Peanut AllergyPeanut allergies causes signs and symptoms that include hives, itching, redness, and a rash. Severe reactions may cause decreased blood pressure, lightheadedness, difficulty breathing, nausea, and behavioral changes. Someone with a peanut allergy should have an EpiPen with them at all times.
What Is Mineral Oil Good For?Mineral oil is a clear, colorless, and odorless liquid obtained from highly refined, purified, and processed petroleum.
What Is the Best Essential Oil for Headaches?Using essential oils to help relieve pain from headaches depends on the type, such as peppermint and lavender oil is best for migraine relief.