What is there to know about peanut oil?

Made from peanuts, this oil has a nutty flavor and is frequently used for frying food. It is high in vitamin ETrusted Source, an antioxidant that fights free radicals and supports the immune system. However, it also contains large amounts of omega 6 fatty acids. When consumed in excess, they may be harmful.Read more to learn about peanut oil’s nutritional profile, benefits, risks, and allergy considerations. Peanut oil, also called groundnut oil or arachis oil, is a cooking oil derived from peanuts. It usually has a mild, nutty flavor. Its high smoke point of 444.92°FTrusted Source makes it a popular choice for frying and baking food.Nearly two-thirds of the world’s peanut crop is used to make peanut oil. MostTrusted Source of the peanut supply comes from China, India, and Nigeria.There are different types of peanut oil, and they are differentiated by how they are produced.This is the most common type of peanut oil. It is widely available, relatively affordable, and mild in flavor. Often, it is used in salad dressings, pastries, shortening, and other food products.Because it is processed, experts agree this type of peanut oil is usually safe for people with peanut allergies. However, people with peanut allergies should ask a doctor about whether or not they should avoid peanut oil.Cold-pressed peanut oil is made by drying the shelled  at a low temperature and extracting the oil. Keeping the oil at a low temperature preserves some of the nutrients, making this a popular choice among people choosing to use peanut oil in salads, spreads, and cold dishes.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 sourceTrusted Source of vitamin E. This antioxidant supports the immune system, protects the body from free radicals, and keeps blood cells healthy.However, peanut oil has large quantitiesTrusted Source of omega-6 fatty acids. While these acids are important to health, they are plentiful in the standard American diet.A 2016 review article Trusted Source said that consuming too much omega-6 and not enough omega-3 fatty acids increased the risk of obesity.The study suggested that while early humans ate equal amounts of omega-3 and omega-6 fatty acids, giving them a good balance in their diets, the balance has skewed over time. Now, they are more likely to consume up to twenty times as much omega-6 as omega-3 fatty acids.Although this does not make peanut oil inherently unhealthy, it is something to be aware of.Peanut oil has been linked to heart health. It is high in phytosterols, a naturally occurring compound found in plants. They help block the absorption of cholesterol in the digestive system and reduce the risk of heart disease.A 2020 systematic review found that peanut oil increased levels of high-density lipoprotein (HDL) cholesterol. This is the “good” cholesterol that helps to remove the “bad” cholesterol from a person’s bloodstream.The monounsaturated fats and polyunsaturated fats found in peanut oil may help to control blood sugar in people with diabetes.A 2016 systematic review of 102 clinical trials found that replacing just 5% of a person’s saturated fat intake with polyunsaturated fats led to a significant reduction in blood sugar levels. Peanut oil is a good source of polyunsaturated fats and is relatively low in saturated fat.Consuming too much peanut oil may increase the risk of having excess omega-6 fatty acids in a person’s diet. Some studiesTrusted Source in mice have shown a link between excess omega-6 consumption and progressive weight gain.However, it is important to note that consuming anything in excess can cause weight gain. Consuming nutritious and nourishing foods in moderation is a good way to eat a healthful diet.Additionally, the polyunsaturated fats in peanut oil make it susceptibleTrusted Source to oxidation. This can cause an unpleasant aroma, loss of flavor, and decreased shelf life.More importantly, oxidation can increase free radicals, causing oxidative stress.