Peanut oil: healthy or not?

There are a lot of different stories about peanut round. It is often thought that vegetable oils, such as peanut oil, are automatically very healthy and good for you because they contain essential fatty acids.

Time to clear up this misunderstanding.

After reading this article you know how (un) healthy peanut is well really, what the role of omega 3 and omega 6 fatty acids and what oil to use better at preparing food.

What is peanut oil?

Peanut oil is made by pressing the peanut oil and is therefore also known as peanut oil or peanut oil.

The Incas used peanuts as though offering and the Spaniards took them to Europe. The peanut is a legume which among other things is grown in China, India, Africa and the US [1].

In its natural form (cold pressed), the oil is yellow in color and has a nutty aroma and sweet taste. Processed (refined) variants are bright yellow and have a neutral taste. [1]

Fun fact: peanut butter was originally an accidental byproduct of the production of peanut oil. Only the peanut butter was much drier than the peanut butter we now know from the supermarket because all the oil was squeezed.

Composition peanut oil

Peanut consists of the oil from peanuts. Peanuts are high in vitamin B3, vitamin E and zinc.

Vitamin B3 stimulates the production of fatty acids and plays a role in the energy, digestion, improve blood circulation and reduce cholesterol levels in the blood.

Vitamin B3 also promotes the functioning of the nervous system and helps keep your skin healthy.

Vitamin E is important as an antioxidant and can play an important role in preventing cardiovascular diseases and cancer.

Zinc is among other things necessary for the build-up of proteins and in the growth, repair and renewal of tissue. Zinc also promotes proper functioning of the afweer- / immune system.

Nutritional peanut oil (per 100g)

Energy (kcal) 879

Main components (per 100 grams)

Fat (of which 83% unsaturated) 99.5 g of

Cholesterol 1.2 mg

Iron 0.1 mg

RDA (recommended daily allowance of calories)

1 tablespoon 132

Peanut oil is widely used in Asian cuisine, for example in China, Laos, Vietnam and Cambodia, because of its neutral taste.

Many unsaturated fats; so it’s good for you?

As you can see lots of peanut containing unsaturated fats. Unsaturated fats are often healthy fats. A part of the unsaturated fats are essential fats. These are called essential because the body can not make itself. You have to get them from your diet [2].

The essential fats are the omega-3 and omega-6 fatty acids. They have many good qualities:

Omega-3 can help to:

  • The repair process of cells.
  • A lower risk of cancer.
  • Inhibiting inflammation and lower risk of arthritis.
  • Preventing blood clot formation and a lower risk of brain hemorrhage.
  • A lower risk of degenerative diseases like Alzheimer’s.
  • Healthy heart and healthy blood vessels and lowering blood pressure [2]

Omega 3 is mainly found in oily fish, flaxseed oil, walnuts and chia seeds.

Omega-6 can help:

  • Strengthening the immune system.
  • The production of brake cholesterol.
  • Supporting brain function.
  • Maintaining a healthy cardiovascular system.

Omega 6 are found in almost all vegetable oils, including peanut oil so.

But, too much omega-6 fatty acids is just not good for you

Both omega-3 and omega-6 fatty acids are important for good health. But more important is the balance between these two fatty acids. A proper ratio of the two provides an optimum operation of the fatty acids and the most favorable effect on the body [2].

In general, it is believed that the best relationship between the two fatty acids is 1: 1 [3,4]. This balance helps especially in the prevention of cardiovascular disease [2].

Our Western diet often contains a lot of processed foods. And in which foods are high in omega 6 fatty acids which we have a lot more getting inside than we need. Therefore, the ratio of omega 6 / omega 3 rather often 16: 1 or 20: 1 or even higher! [3,4]

Too much omega 6 – and that means you have quickly inside – just adversely affect the health and even brings health risks with it. There is more risk of cardiovascular disease, cancer and especially inflammation [2,3,4].

Peanut oil: healthy or not?

Vegetable oils such as peanut oil often contain lots of omega-6 fatty acids [5]. Therefore it is important not to use too much peanut. It is not inherently unhealthy, but that it is sometimes when you put too much of ingest, especially in combination with too little omega-3.

Therefore I advise you to also eat plenty of omega-3 rich foods such as oily fish, avocado or flaxseed.

In addition, vegetable oils can partly consist of trans fats, which are not good for your self. They increase the risk of heart disease, cancer, diabetes and obesity [5,6].

Trans fats can occur by heating vegetable oil at too high temperatures [7], but here is not much known about it. However, there may be other unhealthy substances -aldehyden- occur if you use hot oil or prolonged heat. Aldehydes are not good for you. They are associated with cardiovascular disease, cancer and dementia. [8]

Take the safe side and not heated oil to a high temperature. If he starts to smoke, the oil is too hot.

My advice

Peanut oil is not bad for you. The oil contains a lot of unsaturated fats. But as you may have read in this article, it is not so healthy as it seems because peanut oil contains omega-6 fatty acids and low in omega-3 fatty acids.

Too much omega 6 is unhealthy and can lead to health risks.

Having our other diet alone soon too much omega-6 fatty acid ingestion can not use peanut better. It’s not really bad, but also not conducive.

If you still want to use peanut oil, which can make the best self. This will ensure that the natural and not chemically treated.

  1. Puree peanuts with a little hot water in blender.
  2. Leave the mixture for 24 hours in a covered bowl standing in the refrigerator.
  3. The next day, driving the top of the peanut bowl.

Choose in the supermarket for the least processed, most natural form of peanut. Cold pressed is the best variant.

Use it sparingly to baking or frying.

Use it in cold form and flavor by sprinkling on food or added to dressings, sauces and marinades.

You do groundnut not immediately throw away. It is not only suitable for use in the kitchen. Other applications can be found in aromatherapy, such as treatment of acne, dandruff, dry lips and massage as [1].

But in the kitchen there are healthier alternatives, if you want to use oil.

healthy alternatives

Now you know that you can avoid peanut better, I’ll give you a few healthy alternatives to use in the kitchen.

Add healthy oils to your food can provide a boost to your health. It is located on the application (cold or baking / roasting), which oil is the most suitable.

My choices for oil:

  • Frying: coconut oil.
  • Cold, such as seasoning or (salad) dressing: extra virgin olive oil.
  • Frying: coconut oil.
  • As a dietary supplement, krill oil (which contains omega 3 and thus help improve your omega 6/3 ratio) [4].

Most healthy oils you just get in through your food if you eat enough oily fish, grass-fed meat, avocados, nuts and seeds.

The recipes from the 7 × 7 Weight Loss Recipe I use all the ingredients and oils that you need for a healthy, lean and fit body.

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