Is peanut oil good or bad for health? Separate fact from fiction (2023)

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26. August 2019

Is peanut oil good or bad for health? Separate fact from fiction (1)

Peanut oil is a popular choice for frying food because of its low cost, versatility, and high smoke point.

Interestingly, it's also linked to some health benefits, including improved heart health and better blood sugar control.

However, there are some disadvantages to consider, particularly related to its easy oxidizing ability and contentOmega-6 fatty acids.

so is the peanuthealthy oilRoast meat? How long is peanut oil good and how can you add this common cooking oil to your daily diet?

Here's what you need to know.

What is peanut oil?

Peanut oil is one typevegetable oilmade from the seeds of the peanut plant.

This vegetable oil is widely used in many parts of the world and is considered a staple in Southeast Asian and Chinese cuisine.

What is peanut oil used for?

In some cases, it's used to enhance the flavor of certain dishes and add a nutty flavor, similar to sesame oil.

Because of their high smoke point, many also use refined varieties for frying foods in bulk, such as:French fries.

Other potential uses of peanut oil include soap making and biofuel production. It can also be used as a gentle, moisturizing massage oil.

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The peanut plant is native to South America. It is believed to have been grown in Peru or Brazil thousands of years ago.

The history of the oil itself can be traced back to the 19th century when the French began experimenting with its manufacture and using it to make soap.

Popularity skyrocketed during World War II due to low prices for peanut oil and a lack of other cooking oils.

This common cooking oil has also attracted a lot of attention in recent years following claims that peanut oil in vaccines could help increase its prevalencepeanut allergy. However, this myth has been repeatedexposedas wrong in the years since.

The type

There are different types of peanut oil available, each of which differs due to the processing methods used to make it and the flavor and aroma it offers.

  • Refined Peanut Oil:Often considered the best oil for frying, this type of oil undergoes extensive processing to remove the proteins that cause allergic reactions in peanut allergies.
  • Gourmet peanut oil:This type of unrefined oil is usually roasted, giving it an intense nutty flavor and aroma. It lends itself well to stir-fries along with a variety of other roasts and baked dishes.
  • Cold Pressed Peanut Oil:This form of oil is made by crushing peanuts rather than subjecting them to high heat. This preserves the nutritional value and nutty flavor of the oil.
  • Peanut Oil Blends:Many manufacturers combine peanut oil with other inexpensive oils such assoy oil,to obtain an ideal mixture for frying. This helps keep costs down for consumers on a budget.

Related:Is Corn Oil Healthy? Possible benefits versus risks (healthier substitutes)

Nutritional Information

Peanut oil is high in calories and fat, with the majority of its fat composition being monounsaturated and fattypolyunsaturated fatty acids. It also contains some vitamin E and is also rich in omega-6 fatty acids.

One tablespoon (about 14 grams) of peanut oilcontainsthe following nutrients:

  • 119 calories
  • 13.5 grams of fat
  • 6.2 grams of monounsaturated fats
  • 4.3 grams of polyunsaturated fat
  • 2.3 grams of saturated fat
  • 2.1 milligrams of vitamin E (11 percent of the DV)

possible benefits

Peanut oil is a great source ofVitamin E, a fat-soluble vitamin that acts as an antioxidant. Also promising researchshowsthat this powerful micronutrient can improve immune function and help protect against heart disease, cancer, eye problems and dementia.

It is also high in monounsaturated and polyunsaturated fats, which can be beneficial to health.

AccordinglyAmerican Heart Association, decreasing intake ofsaturated fatand replacing them with polyunsaturated fats can reduce the risk of heart disease by up to 30%.

Another study published inPLoS medicineshowedthat switching from saturated fats to polyunsaturated fats could significantly lower blood sugar levels and improve insulin secretion, an important hormone involved in blood sugar control.

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In addition to the potential health benefits, cooking with peanut oil can also be an affordable and convenient choice over other cooking oils.

Not only are there many ways to buy peanut oil, it's versatile and tasty.

Another potential benefit of this common cooking oil is peanut oil's smoke point. It's often considered the best oil for frying because it's cheap, widely available, and can withstand relatively high temperatures.

Unrefined oils have a smoke point of 320 degrees Fahrenheit, which is about the sameregular olive oil. Refined oil, on the other hand, usually has a higher smoke point, typically around 450 degrees Fahrenheit.

Possible risks and side effects

So is it healthy to cook with peanut oil? Or is peanut oil unhealthy?

Although refined oils have relatively high smoke points, they may not be the best choice for high-heat cooking. That's because they're high in unsaturated fatty acids, which are more susceptible to oxidation when exposed to heat.

This leads to the accumulation of harmful free radicals in the body and an increase in oxidative stress, which can be detrimental to many aspects of health.

Oxidative stress can trigger inflammation andcontributeto a range of chronic health problems, including cancer, heart disease, rheumatoid arthritis and neurological disorders.

This common cooking oil is also rich in omega-6 fatty acids that canincreasedegrees of inflammation in the body. Maintaining high levels of inflammation can also be unhealthy and increase the risk of chronic disease.

Another frequently asked question is, is peanut oil keto? While it can definitely fit into a healthy environmentketogenic diet, it is best to choose minimally processed unrefined forms whenever possible to maximize potential health benefits.

And keto or not, it should be stacked with a variety of others as wellhealthy fatsas part of a wholesome diet, such as olive oil, coconut oil, or avocado.

Although refined peanut oil is considered non-allergenic, unrefined peanut oil can trigger food allergy symptoms in people with peanut allergies and should be avoided.

Many people wonder about the connection between peanut allergy and peanut oil consumption.

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While refined varieties are considered safe for people with a peanut oil allergy, unrefined varieties are not. Therefore, it's important to opt for refined varieties or choose other healthy cooking oils if you have a peanut allergy.

Is Peanut Oil Unhealthy? How long does peanut oil keep and how can you tell if peanut oil has gone bad?

Unopened, most varieties stay fresh for one to two years. If the oil becomes cloudy, changes color, or has an unpleasant odor, it is best to discard it.

Another frequently asked question is: can peanut oil be reused after frying? Although you can reuse the oil, it's important to remove the food debris first.

Also remember that the oil degrades with each use, so reusing it multiple times can lead to a rapid deterioration in quality.

Although this oil has been linked to several health benefits, it is also easily oxidized and high in pro-inflammatory omega-6 fatty acids. Therefore, it's important to supplement your diet with a variety of other healthy fats, including nuts, seeds, coconut oil, extra virgin olive oil,MCT-Öloder Avocados.

Peanut Oil Recipes and Substitutes

Do you want to know which oil is the healthiest for cooking? And what can you use as a suitable substitute for peanut oil?

Olive oil is one of the most well-known and popular oils on the market and is often considered one of the healthiest cooking oils.

Is Peanut Oil Better Than Olive Oil?

Both are low in saturated fat and high in unsaturated fat. Additionally, extra virgin olive oil and unrefined peanut oil have a similar smoke point of around 320 degrees Fahrenheit.

However, the key difference between peanut oil and olive oil is that olive oil is made up almost entirely of peanut oilMonounsaturated fatswhile peanut oil contains monounsaturated and polyunsaturated fats.

Coconut oil is a great alternative to a high-temperature cooking oil. It has a high smoke point and is high in medium-chain triglycerides, which are a beneficial type of fatty acid.

Avocadoölis another healthy option for a peanut oil substitute. With a smoke point of 520 degrees Fahrenheit, it's ideal for sautéing, broiling, frying, and broiling.

Like olive oil, it's made up almost entirely of heart-healthy monounsaturated fats.

Is Peanut Oil Better For You Than Vegetable Oil? What are the differences between peanut oil and vegetable oil?

Most products labeled "vegetable oil" are actually a mixture of several different types of oil, includingRaps, soybean, corn or safflower oil. Vegetable oils generally have a comparable nutritional profile, with high amounts of pro-inflammatory omega-6 fatty acids, high levels of unsaturated fats, and minimal saturated fat in each serving.

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However, the main difference between peanut oil and canola oil and other types of vegetable oils is that organic peanut oil tends to have a longer shelf life.

If you do decide to give it a try, choose unrefined, cold-pressed varieties whenever possible to maximize nutritional value.

For some ideas on how to make peanut oil a part of your meal plan, check out these easy recipes to get you started:

final thoughts

  • Peanut oil is a type of cooking oil made from the peanut plant and is commonly used in Southeast Asian and Chinese cuisines.
  • Various varieties are available including refined, gourmet, cold pressed and blended varieties.
  • Is Peanut Oil Good For You? Each serving contains a good amount of vitamin E and mono and polyunsaturated fats, which may be helpful for heart health and blood sugar control.
  • The price, versatility, and wide availability of peanut oil can also be beneficial to consumers.
  • Despite peanut oil's relatively high smoke point, it is also high in unsaturated fatty acids, which are more susceptible to oxidation when exposed to heat. It also contains high levels of pro-inflammatory omega-6 fatty acids.
  • For this reason, it is not the best oil for frying compared to other varietiesCoconut beeror avocado oil.
  • Because of the downsides associated with this popular cooking oil, it's best to balance your diet with a variety of other healthy fats, including avocados, nuts, seeds, and coconut oil.


Is peanut oil healthy or unhealthy? ›

Is Peanut Oil Bad for You? No, in fact peanut oil is one of the healthiest oils. Peanut oil is packed with nutrition. It is a vegetable oil that is naturally trans fat-free, cholesterol free, and low in saturated fats.

What does peanut oil do to your body? ›

Peanut oil has been associated with several health benefits. Some research has indicated it may lead to better heart health in people with diabetes. Additionally, it is an excellent source of vitamin E. This antioxidant supports the immune system, protects the body from free radicals, and keeps blood cells healthy.

Is peanut oil as good for you as olive oil? ›

As for vitamins and minerals, both olive oil and peanut oil contain vitamin E. However, olive oil also contains additional healthy compounds, including other vitamins, antioxidants, polyphenols and more. As a result, olive oil offers more well-rounded health benefits than peanut oil does.

What is the unhealthiest oil? ›

Eight of the most unhealthy vegetable oils, according to Shanahan, include:
  • Corn oil.
  • Canola (also called rapeseed) oil.
  • Cottonseed oil.
  • Soy oil.
  • Sunflower oil.
  • Safflower oil.
  • Grapeseed oil.
  • Rice bran oil.
Jul 23, 2020

What is the healthiest oil to eat? ›

Oil Essentials: The 5 Healthiest Cooking Oils
  • Olive Oil. Olive oil is popular for a reason. ...
  • Avocado Oil. Avocado oil boasts a lot of the same benefits as extra virgin olive oil, but with a higher smoking point, making it great for sauteing or pan frying. ...
  • Coconut Oil. ...
  • Sunflower Oil. ...
  • Butter.

Is peanut oil good for arthritis? ›

Peanut oil is sometimes applied directly to the skin for arthritis and joint pain, dry skin, eczema, scalp crusting and scaling without hair loss, and other skin disorders that cause scaling. Rectally, peanut oil is used in ointments and medicinal oils for treating constipation.

Does Chick-fil-A use peanut oil? ›

Does Chick-fil-A use peanut oil? Ever since our founder Truett Cathy created the Chick-fil-A® Chicken Sandwich, we've been cooking our hand-breaded chicken exclusively in fully refined, heat-processed peanut oil.

Should you use peanut oil? ›

High smoke point is one of the main reasons peanut oil is preferred as frying oil. High temperature frying allows food to cook quickly resulting in a crispy coating with very little oil absorption. Although crude peanut oil has a nutty aroma, refined oil is odorless.

What are the disadvantages of peanut oil? ›

The omega-6 fatty acids in peanut oil can be harmful if your diet consists of too much of this type of fat. Many Americans already consume a diet high in omega-6 fats, which are found in vegetable oils, fast food, and many packaged products.

Is frying in peanut oil healthy? ›

Is peanut oil healthy for frying? Refined peanut oil has a high smoke point, which makes it ideal for frying. But keep in mind that you should limit your intake of all fried foods because diets high in fried foods are harmful to health and can increase disease risk.

What is the healthiest oil for deep frying? ›

Olive oil and avocado oil are good choices for deep frying. Peanut and palm oils are less suitable, either for health or environmental reasons.

What oil should you avoid? ›

The oils which should be avoided for cooking are oils like soybean, corn, canola, sunflower, and safflower. These oils have unstable fats and will decimate the nutritional properties of your food. Oh, and they'll give you a big fat health risk in the meantime.

Which oil is best for heart and cholesterol? ›

Heart-healthy oils like canola, corn, olive, peanut, and sunflower oils contain monounsaturated and polyunsaturated fats. They help to lower harmful low-density lipoprotein (LDL) cholesterol and raise healthy high-density lipoprotein (HDL) cholesterol.

What is the least toxic oil to cook with? ›

The safest oils include avocado oil, coconut oil, olive oil, palm oil, ghee or butter, or other animal fats. Avoid using canola and vegetable oils.

What are the two healthiest cooking oils? ›

The bottom line

Some of the healthier cooking oils that can withstand higher cooking temperatures include olive oil, avocado oil, sesame oil, and safflower oil. Plus, they contain various unsaturated fatty acids, antioxidants, and other compounds that may offer health benefits.

What is the healthiest oil to bake with? ›

Avocado Oil

This oil, derived from the flesh of pressed avocados, has a mild flavor and high smoke point so it's perfect for almost any cooking uses in the kitchen. Avocado oil has one of the highest levels of healthy monounsaturated fats of all oils, and it's also low in polyunsaturated fats.

Is peanut oil anti-inflammatory? ›

As peanut oil is loaded with anti-inflammatory properties, its usage can be beneficial for arthritis patients. It not only helps reduce pain but also strengthens joints. Peanut oil also contains good cholesterol (HDL) and lowers the amounts of bad cholesterol (LDL) in the body.

Which oil is most anti-inflammatory? ›

Which oils are anti-inflammatory? To help combat inflammation, choose oils that higher in monounsaturated fat or omega-3 polyunsaturated fat. Good choices for anti-inflammatory oils include olive oil, avocado oil and flaxseed oil.

What oils help joints naturally? ›

They include:
  • Bergamot.
  • Black cumin (Nigella sativa)
  • Cinnamon.
  • Eucalyptus.
  • Frankincense and myrrh.
  • Geranium.
  • Ginger.
  • Lavender.
Aug 5, 2022

Does Mcdonald's use peanut oil? ›

Once in our kitchens, we cook them in our canola-blend oil so you can have them crispy and hot—just the way you like them.

What oil does Burger King use? ›

Our fryer oil contains: corn, canola, soy and/or cottonseed oils.

What oil does five guys use? ›

6. Five Guys only uses peanut oil. If you have a nut allergy, you're out of luck. The chain only uses peanut oil for cooking.

Should peanut oil be refrigerated? ›

Opened or not, store peanut oil in a cool, dark place. If opened, storing in the refrigerator will help to extend its shelf life by a few months. It will thicken up in the refrigerator, but will return to its liquid state at room temperature. If the oil has gone bad, you will be able to tell by its rancid smell.

Is peanut oil good for heart patients? ›

Most of the studies that have looked at the effect of peanuts and peanut oil on human heart health have shown that the oil and peanuts help lower total cholesterol and LDL but do not increase HDL.

Which is healthier canola or peanut oil? ›

Peanut oil is higher in saturated fat, with 18%, making it slightly less healthy than canola oil, but it still contains 48% monounsaturated fat and 34% polyunsaturated fat. An all-purpose oil that's high in monounsaturated fats, peanut oil is also about 30% polyunsaturated fats and 20% saturated.

Should I fry my chicken in peanut oil? ›

You can use peanut oil if you'd like, but we prefer regular old canola or vegetable oil. What temperature does the oil need to be at to fry chicken? You'll be looking for an oil temperature of 325°F, and you'll want to maintain that temperature as much as possible.

Can I leave peanut oil in my deep fryer? ›

Can I Leave Oil in My Deep Fryer? While it is best to store oil outside of your fryer when it is not in use for long periods of time, you can leave oil in your deep fryer for short periods. That being said, it is important to first filter the oil to ensure that any food debris does not spoil while in the fryer.

What oil do restaurants use for deep frying? ›

Most deep fryers operate at a temperature between 350- and 400-degrees Fahrenheit, making canola oil a highly stable choice. Furthermore, canola oil tends to be one of the most affordable oils on the market, making it a popular choice for restaurants that require large volumes of oil and frequent oil changes.

What oil do chefs use for frying? ›

Corn Oil. Refined corn oil is often used in frying, thanks to its smoke point of 450°. It has a neutral flavor, and is used frequently in commercial kitchens because of its low price point.

Is peanut oil worse than vegetable oil? ›

Peanut oil has the same macronutrient content as a blend of peanut, olive, and corn oils, consisting of 100% fats. Nevertheless, vegetable oil has a more favorable fat profile, being richer in unsaturated fats and lower in saturated fats. Vegetable oil is also richer in vitamin K and minerals.

Is it OK to use peanut oil instead of vegetable oil? ›

If you don't have any vegetable oil on hand, you can substitute another neutral high-heat oil. Canola, safflower, peanut or grapeseed oils are all great choices. Refined versions can reach even higher temperatures than unrefined ones. (Check the label if you're unsure about what you have.)

Is peanut oil better than regular oil? ›

Fatty acid composition of oil is the main criteria for choosing an oil for a given application. Regular peanut oil has higher saturated fatty acid content than many other commodity oils such as canola and soybean oil. That is one of the reasons peanut oil is good for high temperature applications such as frying.

Is peanut oil inflammatory? ›

The high amount of omega-6 fats that peanut oil contains may not be a good thing. These fats tend to cause inflammation and have been linked to various health problems. The considerable amount of monounsaturated fat found in this oil makes it a go-to for frying and other methods of high-heat cooking.

Is deep frying in peanut oil healthy? ›

High oleic peanut oil is high in unsaturated fats, especially monounsaturated fat, like olive oil. Because it can be heated to a higher temperature than other oils, resulting in lower oil residue in food, refined peanut oil is a perfect choice for healthier frying.

Which cooking oil is best for heart? ›

Healthy Cooking Oils
  • Canola.
  • Corn.
  • Olive.
  • Peanut.
  • Safflower.
  • Soybean.
  • Sunflower.
Apr 24, 2018

What oils should I avoid? ›

The oils which should be avoided for cooking are oils like soybean, corn, canola, sunflower, and safflower. These oils have unstable fats and will decimate the nutritional properties of your food. Oh, and they'll give you a big fat health risk in the meantime.

What is healthiest oil for deep frying? ›

Olive oil and avocado oil are good choices for deep frying. Peanut and palm oils are less suitable, either for health or environmental reasons.

Is it better to fry chicken in peanut oil or vegetable oil? ›

Peanut Oil

It also has a high smoke point, making it ideal for frying chicken. Plus, peanut oil prevents flavor transfer, which is excellent for establishments serving multiple fried foods.

What is a good replacement for peanut oil? ›

Sesame is the best replacement for peanut oil if you're seeking to replace the ingredient due to its similar nutty taste. Canola, grapeseed, or sunflower oil are your top choices if you require an oil for frying that has equivalent cooking characteristics.

What is peanut oil made from? ›

Peanut oil is a liquid fat obtained from pressed peanuts seeds. It is composed of 80% unsaturated (oleic acid and linoleic acid) fatty acids and 20% in saturated (palmitic) fatty acids.

Is peanut oil good for cholesterol? ›

Peanut oil is high in monounsaturated "good" fat and low in saturated "bad" fat. This is believed to help prevent heart disease and lower cholesterol. Peanut oil might help to reduce fatty build up in blood vessels.


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