Health Benefits of Peanut Oil
Peanut oil has a pleasing and sometimes light, nutty flavor. In addition to its great taste, peanut oil is perfect for deep-frying because it has a unique property. It does not absorb the flavor of other foods cooked in the oil. Therefore, you can cook several different items together and each will maintain their own great taste.
Peanut oil is also one of the world’s traditional deep-frying oils because it can reach a high temperature that keeps the outside of food crispy and the inside very moist. That stability at high heat, which also makes it ideal for stir-frying and sauteing, has made it a favorite in Asian and Indian cuisine for over four centuries—contributing to the rich culinary traditions of those regions.
Peanut oil works well with all types of recipes and has been the oil of choice for cooking by numerous restaurants for many years because it tastes great.
Understanding Peanut Oil
Peanut oil is a great way to include the health benefits of peanuts into some of your favorite meals. Plus, they taste great!
But before you get cooking, it’s important to know your options, its different uses, how peanut oil is made, types of peanut oil and where you can find it.
Types of Peanut Oil
Gourmet Peanut Oil
Gourmet roasted peanut oils are not refined and are considered specialty oils. Some of these gourmet peanut oils may be roasted, aromatic oils, which provide a wonderful peanut aroma and flavor to many food products. They provide significant levels of vitamin E and phytosterols. If you are wondering where to buy this peanut oil, they are available in many retail outlets and online.
Refined Peanut Oil
Refining peanut oil removes the allergic protein component of the oil, making it non-allergenic. Refined peanut oil is the main type utilized in major U.S. fast-food chains.
Is Peanut Oil Healthy?
Nutrient Density
Both refined and unrefined peanut oil are vegetable oils that are naturally trans fat-free, cholesterol-free, and low in saturated fats. But this is just the beginning of groundnut oil benefits. They are also a source of vitamin E, an antioxidant, and phytosterols, which benefit heart health and have been found to protect against breast, colon and prostate cancers.
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.
Anti-Inflammatory Properties
Peanut oil contains resveratrol, a natural antioxidant known for its anti-inflammatory effects. Resveratrol has been shown to reduce oxidative stress, which can contribute to chronic conditions such as heart disease and arthritis.
Peanut oil is a stable oil that offers anti-inflammatory benefits similar to olive oil.
Impact on Brain Health
The monounsaturated fats (MUFAs) in peanut oil not only support heart health but also play a role in cognitive function and brain health. Research suggests that diets high in MUFAs are linked to improved memory and a lower risk of neurodegenerative diseases like Alzheimer’s. Peanut oil’s vitamin E content also supports brain health by acting as an antioxidant and helps to protect brain cells from oxidative damage.
Immune System Support
Peanut oil contains phytosterols, which help reduce inflammation in the body and can strengthen the immune system. Phytosterols can also reduce the risk of many chronic diseases. Among common cooking oils, peanut oil has one of the highest phytosterol content. The vitamin E in peanut oil also improves immune health by supporting cell function.
The 2020-2025 Dietary Guidelines for Americans recommend using products “made with oils higher in polyunsaturated and monounsaturated fat,” like peanut oil, rather than butter, shortening, or coconut or palm oils.
It goes on to explain that “cooking with oils higher in polyunsaturated and monounsaturated fat instead of butter also can reduce intakes of saturated fat.”
Peanut Oil Nutrition
The health benefits of high oleic peanut oil on blood lipids and heart health were looked at in a controlled human study conducted at Penn State University, which assigned subjects to one of four diets and compared them to the average American diet (AAD):
- Moderate fat – 1/2 fat from high oleic peanut oil (PO)
- Moderate fat – 1/2 fat from olive oil (OO)
- Moderate fat – 1/2 fat from peanuts and peanut butter (PPB)
- Low-fat Step II diet (American Heart Association/National Cholesterol Education Program)
The PO and PPB diets significantly improved total and “bad” LDL cholesterol levels similar to olive oil when compared to an average American diet. Cardiovascular disease risk was also significantly reduced by the PO and PPB diets, similar to the OO diet.
In another human study, weight loss was measured in those on a moderate-fat diet versus a low-fat diet. Peanut oil was substituted for half the fat in the moderate-fat diet. Subjects on the diet including peanut oil lost weight and also had improved cholesterol and triglyceride levels.
Additional emerging data is showing the benefits of healthy fats in regards to type 2 diabetes. Data shows that insulin sensitivity can be improved when saturated fat is replaced with unsaturated fats, like those found in peanut oil.
Uses in Cooking
In addition to its great taste, refined peanut oil is perfect for cooking because it has a unique property: it does not absorb the flavor of other foods cooked in the oil. Therefore, you can cook several different items together and each will maintain their own unique taste.
Just like a lot of other aspects of cooking, it’s really a matter of taste. Generally, olive oil adds a subtle flavor, while most peanut oil has had all flavors removed — which lets you retain the pure flavor of your dish. This is especially helpful when frying. However, some peanut oils retain their nutty aroma and flavor, so you’ll need to do some investigating to find the one that’s right for you.
The Frying Oil of Choice
Refined peanut oil is also one of the world’s traditional deep-frying oils because it can reach a high temperature that keeps the outside of food crispy and the inside very moist. Both versions of peanut oil have been used with all types of cooking, but refined peanut oil has been the oil of choice for frying by numerous restaurants for many years due to its versatility and great taste.
Smoke points are also something you’ll want to consider, as all oils have a different temperature threshold they can reach before burning. Higher smoke points allows you to cook at higher temperatures, allowing for hotter frying and crispier texture.
| Oil Type | Smoke Point (Approx.) |
| Olive Oil (Refined) | 410°F / 210°C |
| Sunflower Oil | 440°F / 227°C |
| Soybean Oil | 450°F / 232°C |
| Canola Oil | 400°F / 204°C |
| Peanut oil | 450°F / 232°C |
100% Peanut Oil
Packaging can be confusing at times. Sometimes oils are blended. To receive all the benefits of peanut oil for your turkey fry, look for peanut oil as the only ingredient, or for “100% peanut oil” on the packaging.
Peanut Oil and Allergies
Research shows that refined peanut oil, which has had all of the peanut proteins removed, does not cause an allergic response in severely allergic individuals. A controlled human study published in the British Medical Journal tested refined peanut oil in 60 severely allergic individuals and found that “refined peanut oil did not pose a risk in any of the subjects” who were allergic to peanuts.
The FDA Food Allergen Labeling and Consumer Protection Act of 2004 and the Federal Food, Drug, and Cosmetic Act also state, “highly refined oils and ingredients derived from highly refined oils are excluded from the definition of ‘major food allergen.’”
Unrefined or roasted peanut oil, however, are not considered allergen exempt due to the possibility that they may contain some trace proteins.