Peanut oil is high in vitamin E but also rich in omega-6 fats. Learn the pros, cons, and how to use it safely.
With so many cooking oils available 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 when frying foods.
While peanut oil may have some health benefits, it also has some significant drawbacks.
This article looks at peanut oil to determine whether it is a healthy or unhealthy choice.
Peanut oil, also referred to as groundnut oil or arachis oil, is a vegetable-derived oil made from the edible seeds of the peanut plant.
Though the peanut plant flowers above ground, the seeds or peanuts actually develop underground. This is why peanuts are also known as groundnuts.
Peanuts are often grouped with tree nuts like walnuts and almonds, but they are actually a type of legume that belongs to the pea and bean family.
Depending on processing, peanut oil can have a wide range of flavors, from mild and sweet to strong and nutty.
There are several different types of peanut oil. Each one is made using different techniques:
- Refined peanut oil: This type is refined, bleached, and deodorized, which removes the oil’s allergenic components. It is typically safe for those with peanut allergies. Restaurants commonly use it to fry foods like chicken and french fries.
- Cold-pressed peanut oil: In this method, peanuts are crushed to force out the oil. This low-heat process retains more of the natural peanut flavor and 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 provide a strong, nutty flavor to dishes like stir-fries.
- Peanut oil blends: Peanut oil is often blended with a similar tasting but less expensive oil like soybean oil. This type is more affordable for consumers and is usually sold in bulk for frying foods.
Peanut oil is widely used around the world but is most common in Chinese, South Asian, and Southeast Asian cooking. It became more popular in the United States during World War II when other oils were scarce due to food shortages.
It has a high smoke point of 437℉ (225℃) and is commonly used to fry foods.
Here is the nutritional breakdown for
- Calories: 119
- Fat: 13.5 grams
- Saturated fat: 2.3 grams
- Monounsaturated fat: 6.2 grams
- Polyunsaturated fat: 4.3 grams
- Vitamin E: 14% of the
daily value (DV)Trusted Source
The fatty acid breakdown of peanut oil is 20% saturated fat, 50% monounsaturated fat (MUFA), and 30% polyunsaturated fat (PUFA).
The primary monounsaturated fat in peanut oil is called oleic acid, or omega-9. It also contains high 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 various health problems.
This oil’s considerable amount of monounsaturated fat makes it a go-to for frying and other high-heat cooking methods. However, it does contain a good amount of polyunsaturated fat, which is 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.
Peanut oil is an excellent 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 high in vitamin E
Just one tablespoon of peanut oil contains
Vitamin E is actually the name for a group of fat-soluble compounds that have many important functions in the body.
Vitamin E’s main role is to function as an antioxidant, protecting the body from harmful substances called free radicals.
Free radicals can cause damage to cells if their numbers grow too high in the body. They have been linked to chronic diseases like cancer and heart disease.
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What’s more, vitamin E helps to keep the immune system strong, which protects the body from bacteria and viruses. It is also essential for red blood cell formation, cell signaling, and the prevention of blood clots.
This powerful antioxidant may reduce the risk of heart disease and certain cancers and may even prevent age-related mental decline.
Although vitamin E has also been promoted as a nutrient that prevents cataracts, a 2021 review concluded that its potential benefits for cataracts are inconclusive. More research is needed about how and whether vitamin E reduces the risk of cataracts.
It may reduce heart disease risk
Peanut oil is high in both monounsaturated (MUFA) and polyunsaturated (PUFA) fats, both of which have been researched extensively for their roles in reducing heart disease.
There is good evidence that consuming unsaturated fats can lower certain risk factors associated with heart disease.
For example, high levels of LDL cholesterol and triglycerides in the blood have been linked to a greater risk of heart disease. Many studies
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Another review of 21 meta-analyses concluded that reducing saturated fat intake potentially lowers heart disease risk but does not affect mortality.
Some of these studies compared reduced saturated fat intake with higher saturated fat intake, and others compared saturated fat intake with unsaturated fat intake. Additional studies are needed to clarify the effects of saturated fat on the cardiovascular system in a conclusive way.
While peanut oil contains a good amount of polyunsaturated fats, many other nutritious options are higher in this type of fat, such as walnuts, sunflower seeds, and flaxseeds.
Peanut oil may improve insulin sensitivity
Studies have shown that monounsaturated and polyunsaturated fats may improve blood sugar management in people with diabetes.
Consuming any fat with carbohydrates helps slow the absorption of sugars in the digestive tract, leading to a slower rise in blood sugar. However, monounsaturated and polyunsaturated fats, in particular, may play a bigger role in blood sugar management.
In a 2023 cross-sectional study that included over 7500 adults, researchers found that a high dietary intake of polyunsaturated and monounsaturated fats could protect against the risk of developing insulin resistance and lower blood sugar levels.
Additionally, replacing saturated fat and carbs with polyunsaturated fat significantly improved insulin secretion in these subjects. Insulin helps cells absorb glucose and keeps your blood sugar from getting too high.
Although there are some evidence-based benefits to consuming peanut oil, there are also some potential drawbacks.
Peanut oil is high in omega-6 fats
Omega-6 fatty acids are a type of polyunsaturated fat. They are essential fatty acids. This means you must get them through the diet because your body cannot make them.
Along with the better-known omega-3 fatty acids, omega-6 fatty acids play a critical role in proper growth and development and normal brain function.
While omega-3s help fight inflammation in the body that can lead to several chronic diseases, omega-6s tend to be more pro-inflammatory.
Although both of these essential fatty acids are crucial to health, modern-day diets tend to be too high in 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.
Experts suggest this ratio should be closer to 1:1 or 4:1 for optimal health. Omega-6 intake has skyrocketed over the last few decades, along with rates of inflammatory diseases like heart disease, obesity, inflammatory bowel disease, and cancer.
Peanut oil is very high in omega-6s and lacks omega-3s. In order to eat a more balanced ratio of these essential fatty acids, limit your intake of oils high in omega-6s, such as peanut oil.
Peanut oil may be prone to oxidation
Oxidation is a reaction between a substance and oxygen that causes free radicals and other harmful compounds to form. This process commonly occurs in unsaturated fats, while saturated fats are more resistant to oxidation.
Polyunsaturated fats are the most susceptible to oxidization due to their higher amount of unstable double bonds.
Simply heating or exposing these fats to air, sunlight, or moisture can ignite this undesirable process.
The high amount of polyunsaturated fats in peanut oil, along with its use as a high-heat oil, makes it more prone to oxidation.
The free radicals created when peanut oil becomes oxidized can damage the body. This damage
Other, more stable oils and fats are available on the market for high-heat cooking, including avocado oil, safflower oil, and sesame oil.
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.
Peanut oil is a popular oil used around the world.
It’s a good source of the antioxidant vitamin E, which may help reduce heart disease risk factors. It may also help improve insulin sensitivity and blood sugar in those with diabetes.
Yet, while this oil may have some health benefits, it also has some disadvantages.
It is very high in pro-inflammatory omega-6 fatty acids and is prone to oxidation, which may increase the risk of certain diseases.
With so many other healthy fat choices on the market, choosing an oil with more benefits and fewer potential health risks might be wise.
Some good alternatives include sesame oil, safflower oil, or avocado oil.
