Is Groundnut Oil (Peanut) Healthy?

Key takeaways:

• Groundnut oil is widely used in many parts of the world, including Nigeria because it is easily available and affordable.
• Groundnut oil contains monounsaturated fats, which have potential health benefits; however, it contains a high concentration of omega-6 fats, which may cause inflammation if taken in excess.
• Groundnut oil, when used sparingly, can be part of a healthy diet. However, be sure to opt for the right type, such as unrefined or cold-pressed varieties.

Groundnut oil, also called peanut oil, is a common cooking oil worldwide, particularly in nations like Nigeria that grow groundnuts (peanuts). The oil is an essential ingredient in many local dishes. 

Groundnut oil is different from vegetable oils or oils from seeds. It has strong oxidative stability, meaning it highly resists the oxidative process that reduces the quality of oils. 

Most of the world’s peanut oil is produced in Asia and Africa, with the remainder coming from America and Europe. Due to its price and versatility, this oil is a favorite in many homes. 

However, as people's understanding of health issues grows, some are starting to wonder if groundnut oil is a good option. This article will define groundnut oil, discuss its varieties, examine its health benefits and drawbacks, and determine whether it is a good idea.

Types of groundnut oil

There are different types of groundnut oil, including:

• Refined groundnut oil: Refined groundnut oil has undergone refinement, bleaching, and deodorization. This eliminates the protein in the oil that causes allergies. Major fast-food chains primarily use refined peanut oil.  
• Gourmet groundnut oil: These are classified as specialty oils since they are unrefined. Some of this gourmet groundnut oil could be roasted aromatic oil, giving many food products a great peanut flavor and aroma. Gourmet groundnut oil offers substantial quantities of phytosterols and vitamin E.
• 100% groundnut oil: This oil is sometimes combined with other oils and is quite aromatic. It possesses a powerful roasted groundnut flavor and fragrance and is usually used as a flavoring ingredient in baked goods, sauces, and confections.

Is groundnut oil good for you?

Groundnut oil can be part of a healthy diet. But it is best consumed in moderation. 

The healthfulness of groundnut oil varies depending on several things, including your diet in general, the type you use, how you cook it, and any particular health requirements you may have. 

Owing to its health benefits, groundnut oil might be a great cooking ingredient for certain people, but it could also be a concern for others, especially those with specific medical issues. 

Below is an overview of groundnut oil's benefits and drawbacks to help you make an informed decision.

Good features of groundnut oil

Here are some of the great properties of groundnut oil that could be beneficial to health:

1. High smoke point

Groundnut oil has a high smoke point (approximately 229 ºC). The temperature at which fats and oils continuously emit smoke when heated is known as the "smoke point." 

An oil with a high smoke point means it can be used for various culinary tasks, such as frying at high temperatures without quickly emitting chemicals that give food an undesirable taste or releasing free radicals that can be harmful to health.

2. High iodine value

The iodine value measures the degree of unsaturation of an oil. Groundnut oil has a high iodine value, meaning that it contains unsaturated fatty acids, more double bonds, and is of superior nutritional quality.

3. Source of Phytosterols

The body's cholesterol absorption can be lessened by the phytosterols found in groundnut oil. This may be helpful for those who want to control their cholesterol levels naturally.

Bad features of groundnut oil

Here are some undesirable features of groundnut oil that may make it less healthy.

1. High peroxide value

Groundnuts have a high peroxide value (13 mEq/kg), which means they have a high degree of fat oxidation. 

The higher peroxide value measured for groundnut oil indicates a possibility of rancidity (unpleasant smell or taste). This could result in using subpar processing techniques, such as refining, when making groundnut oil. 

2. Potential allergen

People who are allergic to peanuts may not be able to consume groundnut oil as it may cause allergic reactions. If you are allergic to groundnuts, you may want to avoid groundnut oil, though refined ones may not trigger allergic reactions.

3. High acid values

An oil with a high acid value has more free fatty acids, which indicates hydrolytic rancidity. Groundnut has been reported to have high acid values.

Nutritional content of groundnut oil

According to the USDA, 100 grams of peanut oil contains:

• 884 calories
• 100 grams of total fat
• 46.2 grams of monounsaturated fats (MUFA)
• 32 grams of polyunsaturated fats (PUFA)
• 16.9 grams of saturated fats

In addition to being cholesterol-free, groundnut oil has trace levels of vitamins K and E, which have antioxidant properties. 

Regarding fat profile, it contains more MUFA and PUFA (the healthier fats) than saturated fats (fats considered unhealthy). However, it is crucial to remember that eating should be done in moderation.

Health benefits of groundnut oil

Below are some potential health benefits of groundnut oil:

1. Managing type 2 diabetes

Consumption of groundnut oil for up to one year may help decrease blood glucose levels, according to a 2016 study. However, it’s important to note that this study was carried out on rats, and study effects on animals do not always translate to the same effect on humans. 

People with type 2 diabetes either cannot use insulin efficiently or do not create enough of it to meet their body's needs. Another study indicated that groundnut oil may reduce the risk of type 2 diabetes by enhancing insulin sensitivity.

2. Enhancing heart health

Individuals who consume diets high in groundnuts and groundnut oil consistently have lower levels of total and low-density lipoprotein (LDL) cholesterol (the bad type of cholesterol), in a recent 2024 study.

The study suggests that groundnut oil may reduce the risk of heart disease due to its high monounsaturated fat content and low levels of saturated fat. It has been shown to reduce triacylglycerol levels without reducing high-density lipoprotein (HDL) cholesterol levels. More research is needed to support this.

3. Protecting against Alzheimer’s disease

Groundnut oil is a good source of vitamin E and other phytochemicals. Niacin and vitamin E are two essential components of groundnut oil that may offer some protection against Alzheimer's disease. However, more research is needed.

4. Anticancer activity

Different phytochemicals, including β-sitosterol, resveratrol, campesterol, and sigmasterol, are found in groundnut oil, providing evidence of a potential preventive function against breast, colon, and prostate cancers.

5. Antioxidant activity and improving skin health

The presence of vitamin E in groundnut oil provides antioxidant properties that help protect cells from free radicals. In addition, vitamin E may help prevent and decrease wrinkles and skin damage. 

Potential health risks of consuming groundnut oil

Groundnut oil has a lot of health benefits; however, there are associated health risks of consuming groundnut oil, especially in excess. They include:

1. Allergies

As mentioned earlier, some individuals are allergic to peanuts. They should avoid consuming groundnut oil because even the littlest amounts can cause severe allergic reactions, especially if the oil is unrefined.

2. High in Omega-6 Fatty Acids

Omega-6 fats are important in moderation, but too much of them might cause inflammation. Groundnut oil is high in these fats. 

Consuming more oil can further increase the excess omega-6 in modern diets. An increased imbalance between omega-6 and omega-3 fatty acids may trigger chronic inflammation.

3. Weight Gain

As do all oils, groundnut oil contains many calories, so consuming too much of it might result in weight gain, especially if you use it frequently for frying or cooking.

Moderation and balance are important in the use of cooking oils, no matter how healthy your choice.

Tips for ensuring you are getting the best when purchasing groundnut oil

Here are some helpful tips to keep in mind when purchasing your groundnut oil.

• Go for cold-pressed or unrefined oils: Unrefined or cold-pressed oils are less processed and retain more nutrients. Look for cooking oil bottles labeled "virgin," "cold-pressed," or "unrefined."
• Verify the purity of the product: Make sure the groundnut oil you are purchasing is 100% pure and free of any additives or fillers.
• Choose reputable brands: Invest in groundnut oil from food firms with a track record of quality control and certifications attesting to its genuineness.
• Examine color, smell, and taste: Unrefined oils typically have a richer, more pronounced color, smell, and taste than refined oils. If possible, select oils with a natural, nutty scent.

In summary

Groundnut oil can be a beneficial addition to your diet if you use it in moderation and in its purest form. It is a versatile cooking oil because of its high monounsaturated fat content, vitamin E content, and stable high-heat qualities. 

However, groundnut oil contains omega-6 fats, which may exacerbate inflammation. In addition, it might cause allergies, so it should be used cautiously. 

For maximum advantages, use unrefined or cold-pressed varieties; always verify quality before purchasing.