With so many cooking oils on the market, it's hard to know which ones are best for your health.
Peanut oil is a popular oil that is commonly used in cooking, especially frying food.
While peanut oil may have some health benefits, it also has some significant downsides.
This article takes an in-depth look at peanut oil to find out if it's a healthy choice or not.
Peanut oil, also known as peanut oil or peanut oil, is a vegetable oil made from the edible seeds of the peanut.peanutplantar.
Although the peanut plant thrives above ground, the seeds, or peanuts, actually grow underground. Peanuts are therefore also called peanuts.
Peanuts are often grouped with tree nuts like walnuts and almonds, but they're actually a type of legume that belongs to the pea and bean family.
Depending on how it is processed, peanut oil can have a wide spectrum of flavors, ranging from mild and sweet to bold and nutty.
There are different types of peanut oil. Each is made using different techniques:
- Refined Peanut Oil:This type is refined, bleached and deodorized, which removes the allergenic parts of the oil. It's generally safe for people with peanut allergies. It is commonly used by restaurants to deep fry foods such as chicken and french fries.
- Cold-pressed peanut oil: In this method, the peanuts are crushed to extract the oil. This low-temperature process retains much of the peanut's natural flavor and more nutrients than refining.
- Gourmet peanut oil:Considered a specialty oil, this type is unrefined and usually roasted, giving the oil a deeper, more intense flavor than refined oil. It is used to add a strong nutty flavor to dishes such as stir-fries.
- Peanut Oil Blends:Peanut oil is often mixed with a similarly flavored but less expensive oil, such as soybean oil. This type is more affordable to the consumer and is usually sold in bulk for frying food.
Peanut oil is widely used around the world, but is most commonly used in Chinese, South, and Southeast Asian cuisines. It gained popularity in the United States during World War II when other oils were in short supply due to food shortages.
It has a high smoke point of 437℉ (225℃) and is widely usedroast meatGroceries.
SummaryPeanut oil is a popular vegetable oil used around the world. This oil has a high smoke point, making it a popular choice for frying food.
Here's the nutrient breakdown of one tablespoon of peanut oil (1):
- Calories:119
- Gordo:14 Gramm
- Saturated Fatty Acids:2,3 Gramm
- Monounsaturated fatty acids:6,2 Gramm
- Polyunsaturated fatty acids:4,3 Gramm
- Vitamin E:11% on FEI
- Phytosterine:27,9 mg
The fatty acid breakdown of peanut oil is 20% saturated fat, 50% monounsaturated fat (MUFA), and 30% polyunsaturated fat (PUFA).
The main type of monounsaturated fat found in peanut oil is called oleic acid orOmega-9. It also contains large amounts of linoleic acid, a type of omega-6 fatty acid, and smaller amounts of palmitic acid, a saturated fat.
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 a number of health issues.
The significant amount of monounsaturated fat in this oil makes it ideal for frying and other high-heat cooking methods. However, it contains a good amount of polyunsaturated fatty acids, which are less stable at high temperatures.
On the other hand, peanut oil is a good source of vitamin E, an antioxidant that has many health benefits, such as protecting the body from free radical damage and reducing the risk of heart disease (
SummaryPeanut oil is high in monounsaturated fat, making it a popular choice for high-heat cooking. It's a good source of vitamin E, which has many health benefits.
Possible Benefits of Peanut Oil
Peanut oil is a great source of vitamin E.
It has also been linked to some health benefits, including reducing certain risk factors for heart disease and lowering blood sugar levels in people with diabetes.
Peanut oil is rich in vitamin E
Just one tablespoon of peanut oil contains 11% of the recommended daily dose of vitamin E (1).
Vitamin E is actually the name of a group ofFat-soluble compoundswhich have many important functions in the body.
The main role of vitamin E is to act as an antioxidant and protect the body from harmful substances called free radicals.
Free radicals can cause cell damage when their numbers in the body get too high. They have been linked to chronic diseases such as cancer and heart disease (
In addition, vitamin E helps keep the immune system strong and protects the body from bacteria and viruses. It is also important for red blood cell formation, cell signaling and the prevention of blood clots.
This powerful antioxidant may reduce the risk of heart disease, certain cancers, cataracts, and even prevent age-related mental decline (
In fact, an analysis of eight studies involving 15,021 people found a 17% reduction in age-related cataract risk in those with the highest intake of vitamin E compared to those with the lowest intake (
May reduce risk of heart disease
Peanut oil is rich in both.simply unsaturated(MUFA) and polyunsaturated fats (PUFA), both of which have been extensively studied for their role in reducing heart disease.
There is good evidence that eating unsaturated fats can reduce certain risk factors associated with heart disease.
For example, high levels of LDL cholesterol and triglycerides in the blood have been linked to a higher risk of heart disease. Many studies have shown that replacingsaturated fatwith MUFAs or PUFAs may lower LDL cholesterol and triglyceride levels (
A large study by the American Heart Association suggests that reducing your intake of saturated fat and increasing your intake of monounsaturated and polyunsaturated fat can reduce your risk of heart disease by up to 30% (
Another review of 15 controlled studies found similar results, concluding that although replacing some saturated fat with polyunsaturated fat reduced the risk of cardiac events, reducing saturated fat in the diet had no effect on the risk of heart disease can decrease (
However, these benefits were only observed when saturated fats were replaced with monounsaturated and polyunsaturated fats. It's unclear whether adding more of these fats to your diet without changing other dietary components has a positive effect on heart health.
It's also important to note that other large studies have shown little to no effect on heart disease risk when saturated fat is reduced or replaced with these other fats.
For example, a recent review of 76 studies involving more than 750,000 people found no association between saturated fat intake and risk of heart disease, even among those with the highest intakes (
Although peanut oil contains a good amount of polyunsaturated fats, there are many other nutritious options that are higher in this type of fat, such as walnuts, sunflower seeds, and flaxseed.
Peanut oil may improve insulin sensitivity
Studies have shown that monounsaturated and polyunsaturated fats can improve blood sugar control in diabetics.
Eating fat with carbohydrates helps slow the absorption of sugar in the digestive tract and causes blood sugar to rise more slowly. However, monounsaturated and polyunsaturated fats in particular may play a greater role in glycemic control (
In a review of 102 clinical trials involving 4,220 adults, researchers found that replacing just 5% of saturated fat intake with polyunsaturated fat resulted in a significant reductionblood sugar levelsand HbA1c, a marker of long-term glycemic control.
Furthermore, replacing saturated fat with polyunsaturated fat significantly improved insulin secretion in these subjects. Insulin helps cells take up glucose and keeps blood sugar from getting too high (12).
Animal studies also suggest that peanut oil improves blood sugar control.
In one study, diabetic rats fed peanut oil experienced a significant reduction in blood sugar and HbA1c levels. In another study, diabetic mice fed diets enriched with peanut oil showed a significant reduction in blood sugar (
SummaryPeanut oil may reduce risk factors for heart disease. It may also help improve insulin sensitivity and lower blood sugar in people with diabetes. It's also a great source of vitamin E, a powerful antioxidant that protects the body from free radical damage.
While there are some evidence-based benefits to consuming peanut oil, there are also some potential downsides.
Peanut oil is rich in omega-6 fatty acids
Omega-6 fatty acids are a type of polyunsaturated fatty acids. They are an essential fatty acid, which means you must get them through your diet as your body cannot produce them.
Along with the most famousOmega-3 fatty acids, omega-6 fatty acids play a crucial role in proper growth and development and normal brain function.
While omega-3 fatty acids help fight inflammation in the body that can lead to a number of chronic diseases, omega-6 fatty acids are more pro-inflammatory.
While both essential fatty acids are vital to health, the modern diet tends to contain too many omega-6 fatty acids. In fact, the typical American diet can contain 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids (15).
Experts suggest that thisReasonshould be closer to 1:1 or 4:1 for optimal health. Omega-6 intake has skyrocketed in recent decades, along with rates of inflammatory diseases such as heart disease, obesity, inflammatory bowel disease, and cancer.
In fact, several studies link high intakes of omega-6 fatty acids to an increased risk of breast cancer in women (
There is strong evidence linking high consumption of these pro-inflammatory fats to certain diseases, although it should be noted that research is ongoing.
Peanut oil is very high in omega-6 and lacking in omega-3. To get a better balance of these essential fatty acids, limit your intake of omega-6-rich oils like peanut oil.
Peanut oil can be prone to oxidation
Oxidation is a reaction between a substance and oxygen that leads to the formation of free radicals and other harmful compounds. This process usually occurs with unsaturated fats, while saturated fats are more resistant to oxidation.
Polyunsaturated fats are the most prone to oxidation due to their higher proportion of unstable double bonds.
Simply heating or exposing these fats to air, sunlight, or moisture can trigger this unwanted process.
The high amount of polyunsaturated fats in peanut oil, along with its use as a high temperature oil, makes it more susceptible to oxidation.
The free radicals created when peanut oil oxidizes can damage the body. This damage can even lead to premature aging, certain cancers, and heart disease (
There are other more stable oils and fats on the market for high heat cooking.
These are much more resistant to oxidation than peanut oil. Although peanut oil is advertised for its high smoke point, it may not be the best choice.
SummaryPeanut oil is rich in pro-inflammatory omega-6 fatty acids. Western diets tend to be very high in these fats, which can increase your risk of certain diseases. This oil can also be prone to oxidation, making it an unsafe choice as a cooking oil.
Peanut oil is a popular oil used around the world.
It's a good source of the antioxidant vitamin E, which may help reduce risk factors for heart disease. It may also help improve insulin sensitivity and blood sugar levels in people with diabetes.
Although this oil may have some health benefits, it also has some downsides.
It is very high in pro-inflammatory omega-6 fatty acids and has a tendency to oxidize, which can increase the risk of certain diseases.
With so many other healthy fat options on the market, it might be wise to choose an oil with the most benefits and the fewest potential health risks.
Some good alternatives are extra virgin olive oil,Coconut beeror avocado oil.