Groundnut Oil: Are There Health Benefits?

Groundnut oil is rich in vitamin E, an antioxidant that offers many protective benefits against chronic disease. This, along with its healthy fat content, means Groundnut oil can be a great addition to your diet — as long as you consume it in moderation.

Nutrition Information

One serving (1 tablespoon) of Groundnut oil contains:

• Calories: 119
• Fat: 14 grams
• Saturated Fat: 2 grams
• Protein: 0 grams
• Fiber: 0 grams
• Sugar: 0 grams

Peanut oil also contains nutrients like:

• Vitamin E
• Monounsaturated fat
• Polyunsaturated fat
• Phytosterols 
• Omega-6 fatty acids

Potential Health Benefits of Groundnut Oil

Groundnut oil is high in antioxidants and good fats that can keep your heart healthy and blood sugar levels down.

Using this oil for cooking can provide potential health benefits including:

Heart Health

With high levels of vitamin E and monounsaturated and polyunsaturated fats (unsaturated “good fats”), Groundnut oil could be good for the heart. Studies have shown that replacing saturated fats with these types of unsaturated fats contribute to a lower risk of heart disease.

Other studies have found that vitamin E protects the body from free radicals, which can damage cells and cause some cancers and heart disease.

Better Diabetes Control

Some studies have linked unsaturated fats to improved blood sugar levels in those with diabetes. Consuming polyunsaturated fats instead of saturated fats can also improve insulin secretion, which helps keep blood sugar levels low.

Lower Cholesterol

The monounsaturated fats in Groundnut oil can also help you lower your LDL cholesterol, otherwise known as the “bad” cholesterol. High LDL can clog or block arteries, leading to heart disease and stroke.

Potential Risks of Groundnut Oil

While Groundnut oil comes with a number of health benefits, there are a few notable downsides.

If you have allergies or consume a large amount of other omega-6 fats, you’ll want to be aware of these potential health risks:

Groundnut Allergies

Allergies to Groundnut are one of the most common in children. A peanut allergy can lead to severe attacks that could lead to anaphylaxis and even death.

However, it’s not clear whether peanut oil will cause the same severe allergic reaction. Refined Groundnut oil may be safer, while crude, cold-pressed, or expelled varieties could cause symptoms if you have a Groundnut allergy.

Heart Disease

The omega-6 fatty acids in Groundnut oil can be harmful if your diet consists of too much of this type of fat. Many Americans already consume a diet high in omega-6 fats, which are found in vegetable oils, fast food, and many packaged products.

Studies have found links between omega-6 fats and an increased risk of heart disease. However, consuming peanut oil in moderation is generally considered safe.