Is Peanut Oil Healthy The Surprising Truth 22 Benefits 5 Risks

Is Peanut Oil Healthy The Surprising Truth 22 Benefits 5 Risks

The Truth about Peanut Oil: Is it Healthy?

Peanut oil, derived from peanut plant seeds, is commonly used in baking, sautéing, frying, and other methods of cooking.

Due to its high levels of vitamin E and monounsaturated and polyunsaturated fats, peanut oil is a healthy and affordable alternative to vegetable oils.

What is peanut oil?

Peanut oil, also known as Arachis oil, is a type of vegetable oil made from peanuts. It is commonly used in Southeast Asian and Chinese cuisines.

Peanut oil is a low-cost and versatile oil with a high smoking point.

It is suitable for deep frying, stir-frying, roasting, and baking.

Types of peanut oil

Peanut oil is available in several varieties, including:

  • Refined peanut oil: Best for deep-frying, this oil undergoes extensive processing to remove allergenic proteins.
  • Gourmet peanut oil: Unrefined and roasted, it adds a rich nutty flavor to stir-fries, baked goods, and cooked dishes.
  • Peanut oil blends: Combining peanut oil with other similar-tasting oils, like soybean oil, creates an affordable option for consumers.
  • Cold-pressed: Produced by crushing peanuts without high temperatures, this oil retains nutritional value and a nutty flavor.

Nutritional content of peanut oil

Calories 119
Fat 14 grams
Saturated fats 2.3 grams
Monounsaturated fats 6.2 grams
Polyunsaturated fat 4.3 grams
Vitamin E 11% of the recommended dietary intake (RDI)
Phytosterols 27.9 mg
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22 health benefits of peanut oil

  1. Peanut oil offers a nutty flavor and works well in most recipes.
  2. With a high smoke point, it can withstand high temperatures without burning.
  3. Peanut oil is rich in vitamin E, which provides antioxidant benefits and protects against chronic diseases.
  4. Consumed in moderation, peanut oil is a healthy addition to your diet due to its healthy fat content.
  5. It contains antioxidants and good fats that promote heart health and help regulate blood sugar levels.
  6. High levels of unsaturated fats in peanut oil reduce the risk of heart disease.
  7. Vitamin E in peanut oil acts as an antioxidant, preventing damage from free radicals and potential cancer development.
  8. Phytosterols in peanut oil, including beta-sitosterol, may protect against colon, prostate, and breast cancers.
  9. Phytosterol consumption is associated with increased antioxidant activity and reduced oxidative stress.
  10. Replacing saturated fats with polyunsaturated fats can improve insulin secretion and help control blood sugar levels.
  11. Monounsaturated and polyunsaturated fats in peanut oil lower LDL cholesterol levels, preventing atherosclerosis, heart disease, and stroke.
  12. Resveratrol in peanut oil reduces blood pressure and stress on the cardiovascular system.
  13. Peanut oil boosts cognitive function, strengthens the immune system, and lowers blood pressure.
  14. Diverse fatty acids in peanut oil, such as oleic, stearic, palmitic, and linoleic acid, improve overall health.
  15. Peanut oil maintains healthy skin, protecting against aging signs caused by free radicals.
  16. It stimulates white blood cell production, boosting the immune system’s ability to fight off foreign agents.
  17. Vitamin E in peanut oil protects against infections and viruses.
  18. The antioxidant properties of peanut oil support red blood cell creation, cell signaling, and preventing blood clots.
  19. Vitamin E reduces the risk of heart disease, cataracts, malignancies, and age-related early dementia.
  20. Peanut oil promotes hair growth, strengthens hair follicles, and reduces damage and dandruff.
  21. It helps prevent inflammatory conditions like arthritis and alleviates pain and joint inflammation.
  22. Peanut oil aids in preventing stomach disorders, such as constipation, digestive problems, and diarrhea.
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5 risks of peanut oil

  1. Peanut allergies: Peanut allergy can cause severe reactions, but refined peanut oil may be tolerated by those with allergies.
  2. Heart disease: Consuming too much omega-6 fatty acids, found in peanut oil, can increase the risk of heart disease.
  3. Weight gain: Peanut oil is high in calories, so excessive consumption can lead to weight gain and obesity.
  4. Oxidation: Peanut oil oxidizes easily and contains pro-inflammatory omega-6 fatty acids. It’s best to balance its consumption with other healthy fats.
  5. Quality deterioration: Reusing peanut oil multiple times causes quality to decline, indicated by cloudiness or unpleasant odors.

8 products made from peanuts

Peanuts are used to make various products, including:

  1. Peanut butter
  2. Roasted peanuts
  3. Peanut sauce
  4. Peanut jam
  5. Peanut milk
  6. Peanut flour
  7. Peanut snacks (sweet and salted bars)
  8. Peanut cheese analog

Suitable substitutes for peanut oil

Consider using these popular and healthier cooking oils:

  1. Olive oil
  2. Coconut oil
  3. Avocado oil
  4. Canola oil
  5. Sunflower oil
  6. Soybean oil


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