Peanut oil is the fat obtained from peanuts. It is very popular in Asian cuisine. It is worth using it for its he alth properties. It mainly contains monounsaturated fatty acids, thanks to which it has a positive effect on the cardiovascular system. It can also be helpful in type 2 diabetes. However, peanut oil is high in omega-6 fatty acids, and is very low in omega-3, so when used too much, it can be pro-inflammatory.
Peanut oilis made from peanuts (Arachis hypogaea), which are not actually nuts, but are legumes growing in the ground. This plant comes from South America, where it was cultivated by the Incas as early as 2-3 thousand years BC. Spanish conquistadors brought peanuts to Europe in the 16th century, and from there they ended up in Asia and Africa. Peanuts and peanut oil gained economic importance only in the previous century. The largest producers of peanuts are China, India and the United States. In India, nearly 80% of peanuts are used for oil production, while in the USA only 10-12%.
Currently, peanut oil accounts for 7-10% of the production of all vegetable oils in the world.
Peanut oil is especially popular in Asia in countries such as China, India, Laos, Vietnam and Cambodia, where it is used in most dishes. It is available in several forms - cold pressed with a distinctly nutty flavor and yellow color, refined - brighter and tasteless and "roasted", popular in South and Southeast Asia, with a very distinct nut flavor, used as an aromatic additive.
Peanut oil is used in frying and as an ingredient in salad dressings, as well as in the production of shortenings (hardened fats used in baking), margarines and mayonnaise. In India, it is used to make a vegan variety of ghee clarified butter called vanaspati. Refined peanut oil has a high smoke point (229.4ºC) and is therefore used for deep frying. The high temperature of the fat allows for quick frying, obtaining a crispy crust on the product and low absorption of oil by the food.
Composition and nutritional value of peanut oil
Oilpeanut oil provides 884 kcal per 100 g. It consists of polyunsaturated fatty acids (32%), monounsaturated fatty acids (52%) and saturated fatty acids (16%). The content of individual fats may vary depending on the origin and variety of the nuts from which the oil is obtained. The most abundant fatty acids in peanut oil are:
- oleic (omega-9) - 36.4-67.1%,
- linoleic (omega-6) - 14-43%,
- palmitic - 8.3-14%,
- stearic - 1.9-4.4%,
- peanut - 1.1-1.7%.
Peanut oil has virtually no omega-3 fatty acids, so it should be combined with dietary sources to obtain the correct ratio of omega-6 to omega-3. An excess of omega-6 fatty acids in the diet intensifies inflammatory processes and is harmful to he alth.
Apart from fatty acids, peanut oil contains compounds valuable for he alth: antioxidants, vitamin E (15.69 mg / 100 g), phytosterols (207 mg / 100 g), squalene and coumaric acid. The plant sterols present in peanut oil are mainly beta-sitosterol, campesterol, and stigmasterol. These compounds have anti-cancer properties.
ImportantDoes peanut oil make you allergic?
Peanut allergy is one of the most common and severe food allergies. More than any other food, it causes the fatal anaphylactic shock. Peanut allergens are proteins, so refined peanut oil, in which all proteins have been removed, is non-allergenic. This is confirmed by the results of studies published in The Journal of Allergy and Clinical Immunology. It is different with cold-pressed oil. It may contain protein residues, which, even in very low concentrations, can cause a severe allergic reaction. According to a study published in the British Clinical Journal, an allergic reaction to the consumption of raw unrefined peanut oil corresponds to 10% of people who are hypersensitive to peanuts.
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Find out moreHe alth benefits of peanut oil
Peanut oil and the cardiovascular system
The high content of oleic acid in peanut oil is responsible for its positive effecton the functioning of the circulatory system. Using this fat can lower blood triglycerides and cholesterol levels, prevent oxidation, and reduce the risk of heart disease. One large study compared the effects of the average American diet and the low-fat diet and three unsaturated fatty acid diets (olive oil, peanut oil, and peanuts) on lipid profile and the risk of heart disease. The peanut oil diet reduced total cholesterol by 9%, "bad" LDL cholesterol by 11%, and triglycerides by 11%. There was also a slight decrease in "good" HDL cholesterol (2.4%). Despite this decline, the ratio of LDL to HDL improved significantly. The consumption of peanut oil reduced the risk of heart disease by 16% and olive oil by 25%. Similar results were obtained in the group of postmenopausal women. Based on a study involving people from Brazil, the United States and Ghana, peanut oil has been shown to have a modest effect on lowering total cholesterol and blood pressure.
Both peanuts and peanuts have anti-diabetic properties.
Peanut oil and type 2 diabetes
Peanut oil may help prevent type 2 diabetes. A study in rats found that peanut oil increases insulin production by the pancreas. It also inhibits the action of pro-inflammatory cytokines. A study in mice showed that a diet high in oleic acid from peanut oil lowers blood glucose levels. This effect was not observed with a high-fat diet without oleic acid. An experiment in rats induced with type 2 diabetes showed that the inclusion of peanut oil in the diet for 42 days resulted in a significant reduction in the level of glucose, glycated hemoglobin and other markers indicative of diabetes. There was also an increase in the concentration of antioxidants - glutathione and vitamin E. According to researchers, lowering blood glucose levels by peanut oil is due to the content of monounsaturated fatty acids.
More and more experience indicates the hyperglycemic effect of a diet rich in saturated fatty acids and its influence on the induction of insulin resistance and reduced glucose tolerance. On the other hand, vegetable oils with a high content of unsaturated fatty acids are considered in more and more studies to be useful in glycemic control and prevention of type 2 diabetes. The tocotrienols, tocopherols, oryzanol and phytosterols present in the oils may also be responsible for the hypoglycemic effect of vegetable fats.
Based on a prospective study of 83,000 womenconducted by the Harvard School of Public He alth found that women who ate peanuts or peanut butter at least 5 times a week had a 20-30% lower risk of type 2 diabetes.
Worth knowingOther he alth uses of peanut oil
- Cancer preventionthanks to the presence of plant sterols and polyphenols.
- Reducing pain in arthritis by rubbing it through the skin.This effect is due to the presence of plant sterols and antioxidants which, by penetrating the skin, can reduce local inflammation and reduce pain. Consuming peanut oil will not have an anti-inflammatory effect, because peanut oil is high in omega-6 fatty acids, and a common excess of them in the diet is responsible for maintaining chronic inflammation.
- Moisturizing for problems with eczema and dry skinthanks to high concentrations of vitamin E.
- Prevention of constipation.Peanut oil included in the diet, like other vegetable oils, stimulates the intestinal perist altic movement and softens the stool, making it easier to defecate. Preparations with peanut oil are also used rectally in persistent constipation as a mild laxative.
Sources:
1. Sanders T.H., Groundnut (Peanut) Oil, in: Vegetable Oils in Food Technology: Composition, Properties and Uses, 2002, 225-242
2. Suchoszek-Łukaniuk K. et al., He alth benefit of peanut (Arachis hypogaea L.) seeds and peanut oil consumption, in: Nuts and seeds in he alth and disease prevention, 2011, 873-880
3. Taylor S.L. et al., Peanut oil is not allergenic to peanut-sensitive individuals, The Journal of Allergy and Clinical Immunology, 1981, 68 (5), 372-375
4. Hourichane J.O. et al., Randomized, double blind, crossover challenge study of allergenicity of peanut oils in subjects allergic to peanuts, British Clinical Journal, 1997, 314 (7087), 1084-1088
5. Sales R.L. et al., The effects of peanut oil on lipid profile of normolipidemic adults: A three-country collaborative study, The Journal of Applied Research, 2008, 8 (2), 216-225