Most people know that peanut oil is high in healthy fats, but not everyone knows that it has a variety of other health benefits as well.

Peanut oil is a great choice for cooking because it has a high smoke point, meaning it doesn’t break down and releases harmful toxins into the air when heated. It also contains antioxidants that can help protect your body from disease.

Read on to learn more about the benefits of peanut oil and how to incorporate it into your diet.

What is peanut oil or Groundnut oil?

Peanut oil, also called groundnut oil, is a type of vegetable oil that’s extracted from peanuts. The peanuts are first roasted to enhance their flavour and aroma, then they’re pressed to release their oils.

Peanut oil has a light yellow colour and a neutral flavour, making it a versatile ingredient for cooking.

It’s also high in monounsaturated fats, which are considered heart-healthy fats.

Groundnut oil nutrition facts

One tablespoon (tbsp) of peanut oil contains:

• 120 calories

• 14 grams of fat

• 2 grams of saturated fat

• 9 grams of monounsaturated fat

• 3 grams of polyunsaturated fat

• 0 grams of trans fat

• 0 grams of protein

• 0 grams of carbohydrates

Composition of groundnut oil

Peanut oil is made up of several different fatty acids, including:

Oleic acid:

This is the main fatty acid found in peanut oil. It makes up about 60% of the total fatty acids in the oil. And it’s also found in olive oil. Oleic acid is a healthy, monounsaturated fat that has been linked to several health benefits.

Linoleic acid:

Linoleic acid is a type of polyunsaturated fat that makes up 20% of the fatty acids in peanut oil. Linoleic acid is an essential fatty acid that your body needs for normal growth and development. This is a type of omega-6 fatty acids that’s essential for your health.

Palmitic acid:

This is a saturated fat that makes up about 10% of the total fat content in peanut oil. Although it’s often vilified, saturated fat isn’t necessarily bad for you. In fact, it’s essential for proper cell function.

Stearic acid:

Stearic acid is another saturated fat that’s found in peanut oil. It makes up about 3% of the total fat content.

Groundnut oil properties

Peanut oil has a variety of properties that make it a good choice for cooking, including:

High smoke point:

Peanut oil has a high smoke point of 446°F (229°C). This means it can be heated to high temperatures without breaking down and releasing harmful toxins into the air.

Neutral flavour:

Peanut oil has a neutral flavour, making it a versatile ingredient for cooking. It won’t alter the taste of your food like some other oils can.

Types of Groundnut Oil

There are two main types of peanut oil: refined and unrefined.

Refined peanut oil

Refined peanut oil is made from peanuts that have been roasted and then pressed to extract their oils. The oil is then further refined to remove impurities. Refined peanut oil has a higher smoke point than unrefined peanut oil and a neutral flavour.

Cold-pressed peanut oil

Unrefined peanut oil, also called virgin or cold-pressed peanut oil, is made from peanuts that have been pressed to extract their oils without being roasted first. This type of peanut oil has a lower smoke point and a nuttier flavour.

Health benefits of Peanut Oil

In addition to being a healthy cooking oil, peanut oil has a variety of other health benefits.

1. Reduce the risk of heart disease

Peanut oil is high in monounsaturated fats, which are considered heart-healthy fats. These types of fats can help lower your LDL (bad) cholesterol and raise your HDL (good) cholesterol levels. Eating foods that are high in monounsaturated fats has been linked to a reduced risk of heart disease.

2. Promote weight loss

Peanut oil is also a good source of oleic acid, which has been linked to weight loss. In one study, people who added oleic acid-rich olive oil to their diet lost more weight and body fat than those who didn’t.

3. Improve blood sugar control

Peanut oil may also help improve blood sugar control. In one study, people with type 2 diabetes who added peanut oil to their diet had improved blood sugar levels after eight weeks.

4. Boost brain health

Peanut oil is also a good source of vitamin E, an antioxidant that’s essential for brain health. Vitamin E has been linked to a reduced risk of Alzheimer’s disease and other age-related cognitive declines.

5. Reduce inflammation

The oleic acid in peanut oil can also help reduce inflammation throughout the body. Inflammation is a normal response by your immune system to protect your body from infection and injury.

6. Cancer prevention

Peanut oil contains antioxidants that may help protect your body against damage from free radicals. Free radicals are unstable molecules that can cause cell damage and lead to cancer.

7. Improves Skin health

Peanut oil is often used in massage therapy and can be beneficial for your skin. It’s been shown to improve circulation and relieve muscle tension. Peanut oil is also sometimes used to treat psoriasis and other skin conditions.

8. Improves Hair health

Peanut oil can also be used to improve the health of your hair. It’s often used as a hair treatment to moisturize and repair damaged hair. Peanut oil is also sometimes used to prevent lice infestations.

Groundnut oil uses

Peanut oil has a variety of uses, both in the kitchen and beyond.

Cooking:

Peanut oil can be used for cooking at high temperatures. It’s often used for frying foods like chicken, fish, and vegetables.

Salad dressing:

Peanut oil can also be used to make salad dressings and marinades. It’s a good alternative to other oils like olive oil or vegetable oil.

Massage:

Peanut oil is often used in massage therapy. It’s beneficial for the skin and can help relieve muscle tension.

Hair treatment:

Peanut oil can also be used as a hair treatment to moisturize and repair damaged hair.

Soap making:

Peanut oil can be used to make soap. It’s a good alternative to other oils like coconut oil or olive oil.

Peanut oil side effects and precautions

While peanut oil is generally safe to use, there are a few potential side effects to be aware of.

Allergies:

Peanut oil can cause an allergic reaction in some people. If you’re allergic to peanuts, it’s important to avoid peanut oil. Symptoms of a peanut allergy can include hives, itching, swelling, and difficulty breathing.

Diabetes:

If you have diabetes, it’s important to monitor your blood sugar levels when using peanut oil. Peanut oil can cause your blood sugar levels to rise if used in excess.

High cholesterol:

If you have high cholesterol, you should speak with your doctor before using peanut oil. Peanut oil is high in saturated fat and can cause your cholesterol levels to rise if used in excess.

Is peanut oil more healthy than olive oil?

The health benefits of peanut oil and olive oil are similar, but peanut oil may have a few additional benefits. Peanut oil is a good source of vitamin E, an antioxidant that’s essential for brain health. Peanut oil is also a good source of oleic acid, which has been linked to weight loss. Olive oil, on the other hand, contains more heart-healthy monounsaturated fats.

When it comes to cooking, both peanut oil and olive oil are suitable for high-heat cooking. However, olive oil has a lower smoke point than peanut oil, so it may be more likely to smoke and burn at high temperatures.

If you’re looking for healthy cooking oil, both peanut oil and olive oil are good choices. However, if you have a peanut allergy, you should avoid peanut oil.

Is groundnut oil better than sunflower oil

Both groundnut oil and sunflower oil have a similar nutritional profile. They’re both high in healthy unsaturated fats and low in unhealthy saturated fats. However, groundnut oil has a higher smoke point than sunflower oil, so it’s better suited for high-heat cooking. Groundnut oil is also a good source of vitamin E, an antioxidant that’s essential for brain health.

It depends on personal preferences for taste and smell as to whether groundnut oil or sunflower oil is better.

What to look for when buying peanut oil?

When buying peanut oil, it’s important to look for an oil that’s been refined. Refined oils have a higher smoke point and are less likely to smoke and burn at high temperatures.

It’s also important to check the ingredient list to make sure the oil doesn’t contain any additives or preservatives.

To get the most health benefits from peanut oil, it’s best to choose an oil that’s cold-pressed and unrefined. These oils are lower in unhealthy saturated fats and retain more of their healthy unsaturated fats.

Bottom Line:

Peanut oil is a type of vegetable oil that’s extracted from peanuts. It’s popular for its high smoke point and neutral flavour. Peanut oil is a good choice for high-heat cooking, like frying. It’s also a good source of vitamin E and oleic acid.