Fat Composition and Cholesterol in Groundnut Oil

Groundnut oil or peanut oil is a cooking oil variety that is primarily used for frying food items. It is derived by crushing peanuts and then pressing out the oil from the legume. The oil thus obtained is used as it is or processed further to obtain refined oil varieties.

Depending upon the processing technique deployed to obtain the oil, the flavour and taste can vary to a huge extent. There has been an ongoing debate in recent times regarding groundnut oil cholesterol level and its effects on your body.

Nutrition And Cholesterol In Groundnut Oil

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Cold-pressed groundnut oil has a near-perfect ratio of saturated, unsaturated and polyunsaturated fatty acids. There are a few key points that make groundnut oil better than the other oil varieties present in the market today.

• It has a high smoking point: With a smoking point of 437 degree Celsius, groundnut oil is suitable for frying food products. It can be used to deep fry a variety of food items.

• It has a neutral taste: Unlike other oil varieties, groundnut oil has a neutral flavour that does not affect the taste of the dish that is being prepared.

• It has a high shelf-life: Groundnut oil has a high shelf-life and can be stored for prolonged periods.

• It is rich in heart-healthy fatty acids: A study published on NCBI concluded that groundnut oil increases the HDL cholesterol (good cholesterol) levels in the body.

Let’s first have a detailed look at the cholesterol in groundnut oil along with the other nutrients that it provides per 1tsp serving. Data sourced from FatSecret:

Groundnut oil is not a significant source of Vitamin A, Vitamin C and dietary fibre. The groundnut oil cholesterol level in terms of fatty acids is as follows:

• Monounsaturated fatty acids: 50%
• Polyunsaturated fatty acids: 30%
• Saturated fatty acid: 20%

Groundnut oil cholesterol level has been under scrutiny. As per its composition, it has a high omega-6 acid content. Although it is an essential fatty acid, its excess intake has been linked to having pro-inflammatory effects on your body.

Nutritional Benefits of Groundnut Oil

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Now that you know groundnut oil cholesterol level, let’s have a look at the various nutritional benefits that consuming groundnut oil on a regular basis entails for your body.

• Keeps the heart healthy: A ResearchGate study claimed that the monounsaturated and polyunsaturated fats present in groundnut oil can help in reducing the risk of heart diseases. Aside from the low groundnut oil cholesterol level, the Vitamin E present in groundnut oil helps your body in fighting free radicals that further lowers the risk of heart ailments.

• Improves insulin sensitivity: Groundnut oil has a rich oleic acid which is crucial for the body in improving the insulin production in type 2 diabetic patients. It is also a rich source of healthy fats that help in improving blood glucose level, treating insulin resistance, and enhancing the insulin secretion capacity of the pancreas, as concluded by a study published on ResearchGate.

• Helps in fighting cancer: Groundnut oil contains cancer-fighting compounds known as phytosterols. According to a study published on NCBI, groundnut oil is a rich source of Beta-Sitosterol, a compound that helps your body in fighting colon, breast & prostate cancer.

• Helps in relieving Arthritis pain: Groundnut oil cholesterol level is such that it has a high amount of healthy fatty acids. A study on ResearchGate said that the monounsaturated fatty acids present in groundnut oil have anti-inflammatory properties that can help in relieving pains that can arise due to rheumatoid arthritis. Although the effects are known, it is debated whether to consume groundnut oil.

Besides, there are numerous other health benefits that groundnut oil provides that are still under research. It is one of the most widely consumed cooking oils in the world.

Conclusion

Groundnut oil cholesterol level in terms of MUFA & PUFA help in maintaining good heart health. Groundnut oil, especially if its organic, has expansive nutrient content and at the same time, free from harmful pesticides. It is also a good source of vitamin E that relieves your body’s oxidative stress and helps in maintaining an active lifestyle.