Peanut oil is one of the many cooking oils available on the market, and it is most often used to fry foods. With so many different cooking oils on the market today, it can be hard and overwhelming to try and figure out which ones are the best for your health – especially if you have celiac disease or an intolerance to gluten. Is peanut oil one of the cooking oils that is gluten-free?
Peanut oil is considered a naturally gluten-free product. Peanuts, peanut butter, and peanut flour are also all gluten-free. In fact, most cooking oils are gluten-free. However, any oil could potentially come in contact with gluten during the manufacturing process so it is always recommended to read the labels. The best gluten-free alternative is Primal Kitchen Expeller-Pressed Avocado Oil.
In this article we will discuss the nutritional value and different types of peanut oil, as well as healthy alternatives. Let’s dig in!
Contents
Is Peanut Oil Healthy?
Peanut oil does have some health benefits associated with it. However, it does also have some potential health risks associated with it. Let’s take a look at both:
Health Benefits Of Peanut Oil
Peanut oil is an excellent source of vitamin E. In fact, just one tablespoon of peanut oil contains 11% of the daily-recommended intake of vitamin E. The main role of vitamin E is to function as an antioxidant, which protects the body from harmful substances that are known as free radicals. Free radicals can cause damage to your cells and have been linked to chronic diseases including cancer and heart disease. Vitamin E also keeps your immune system strong, which helps protect the body from bacteria and viruses.
Peanut oil is also high in both monounsaturated and polyunsaturated fats, which have been known to reduce heart disease by as much as 30%. Monounsaturated and polyunsaturated fats have also been known to improve insulin sensitivity and lower blood sugar in people with diabetes.
Health Risks Associated With Peanut Oil
Now that we know the health benefits of peanut oil, it is also important to know the health risks associated with it.
Peanut oil is high in omega-6 fats. Omega-6 fats are not to be confused with the better-known omega-3 fats. Omega-3 fats help fight inflammation in the body, whereas omega-6 fats tend to be more pro-inflammatory. Omega-6 intake has drastically increased over the past few decades along with the rates of inflammatory diseases including heart disease, obesity, inflammatory bowel disease and cancer. Omega-6 fats have also been linked to an increased risk of breast cancer in women.
Peanut oil is also prone to oxidation. If you do not know what oxidation is, oxidation is a reaction between a substance and oxygen that causes free radicals along with other harmful compounds to form. Polyunsaturated fats, which peanut oil is filled with, are the most susceptible to becoming oxidized due to their high amounts of unstable double bonds. Simply heating or exposing these fats to air, sunlight or moisture can start this less-than-desirable process.
Types Of Peanut Oil
Something that most people might not know is that there is not just one type of peanut oil. Peanut oil comes in many different types and each type of peanut oil is made by using different techniques.
Refined Peanut Oil
This type of peanut oil is refined, bleached and deodorized, which removes the allergenic parts of the oil. Therefore, it is typically safe for those with peanut allergies. This type of peanut oil is most often used by restaurants for frying food like chicken and french fries.
Baar Refined Peanut Oil
Ingredients:
- Peanut oil, refined
Nutritional Information:
- Calories: 119
- Total fat: 14g
- Protein: 0g
- Sodium: 0mg
- Cholesterol: 0mg
Cold-Pressed Peanut Oil
In this method, peanuts are crushed to force out the oil. It is a low-heat process and retains much of the natural peanut flavor and more nutrients than refined peanut oil.
Nature Mills Natural Peanut Oil
Ingredients:
- Peanut oil
Nutritional Information:
- Calories: 120
- Total fat: 14g
- Sodium: omg
- Cholesterol: 0mg
- Protein: 0g
Gourmet Peanut Oil
This type of peanut oil is considered a specialty oil, and is unrefined and usually roasted, which gives the oil a deeper and more intense flavor than refined peanut oil. It is commonly used to give a strong, nutty flavor to dishes like stir-fries.
Gourmet Food Store French Virgin Peanut Oil
Ingredients:
- Virgin peanut oil
Nutritional Information:
- Calories: 119
- Total fat: 14g
- Sodium: 0mg
- Cholesterol: 0mg
- Protein: 0g
Peanut Oil Blends
Peanut oil is often blended with other oils that have a similar taste, but are less expensive like soybean oil. This makes it more affordable for consumers; it is often sold in bulk and used for frying foods.
Member’s Mark Peanut Oil
Ingredients:
- Peanut oil
- Tbhq and citric acid blend added to help preserve freshness
- Dimethylpolysiloxane
Nutritional Information:
- Calories: 120
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Protein: 0g
Alternatives To Peanut Oil
Whether it is the taste or the potential health risks associated with peanut oil that you do not like, do not worry. There are plenty of other gluten-free cooking oils on the market that you can choose from.
Primal Kitchen Expeller-Pressed Avocado Oil
This avocado oil is ethically sourced from Mexico, where ripe avocados are picked and expeller-pressed to create a delicious, emerald green cooking oil.
Its high smoke point and neutral flavor makes it the perfect cooking oil for roasting, sautéing and baking.
Avocado oil does usually come at a higher price point than most other cooking oils. However, paying a little more for a healthier product – especially one that is used as often as cooking oil – is worth it.
These are the ingredients found in Primal Kitchen Expeller-Pressed Avocado oil:
- Avocado oil
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 130
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 0g
- Protein: 0g
Good & Gather Extra Virgin Olive Oil
This 100% olive oil features a full-bodied flavor that pairs well with salads, pastas, meats, and more.
Extra virgin olive oil is the least-processed, most fresh olive oil on the market. It also offers a plethora of health benefits including acting as an anti-inflammatory, boosts hair and skin health, protects against diabetes, and reduces heart problems, diabetes, and blood pressure.
These are the ingredients found in Good & Gather Extra Virgin Olive Oil:
- Extra virgin olive oil
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 120
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 0g
- Protein: 0g
Great Value Sunflower Oil
This brand of sunflower oil can be found at Walmart and is perfect for frying, baking, salad dressings, and so much more.
Sunflower oil also offers many health benefits including improving heart and skin health, prevents arthritis, asthma and cancer, improves your immune system and digestion, and more.
These are the ingredients found in Great Value Sunflower Oil:
- Mid-oleic sunflower oil
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 120
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 0g
- Protein: 0g
Public Goods Coconut Oil
This organic, extra virgin coconut oil is a premium version of the healthy kitchen and personal care essential. It is cold pressed to ensure purity without compromising the oil’s quality taste or health benefits.
Coconut oil is great for baking, frying and sautéing. In addition to culinary use, coconut oil is also a natural purifier and moisturizer, and can be used to condition hair, nourish skin and keep your gums healthy.
These are the ingredients found in Public Goods Coconut Oil:
- Organic and unrefined cold pressed coconut oil
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 130
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 0g
- Protein: 0g
Crisco Pure Canola Oil
Canola oil is derived from rapeseed, a flowering plant, and contains a good amount of monounsaturated fats and a decent amount of polyunsaturated fats.
Out of all the vegetable oils, canola oil has the least amount of saturated fat. It also has a high smoke point, which means it is great for high-heat cooking.
These are the ingredients found in Crisco Pure Canola Oil:
- Canola oil
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 130
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 0g
- Protein: 0g
Final Thoughts
Peanut oil is gluten-free and offers many health benefits like being high in vitamin E and playing a role in improving insulin sensitivity and lowering blood sugar in people with diabetes. However, there are some potential health risks that are associated with peanut oil, as well including heart disease, obesity and increasing the risk of breast cancer in women.
Luckily, if you do not enjoy the taste of peanut oil or simply are not willing to gamble with its health risks, there are plenty of other gluten-free and healthy alternatives on the market for you to choose from including avocado oil, sunflower oil, extra virgin olive oil, coconut oil and canola oil.
Related Questions
Is Peanut Oil Vegan-Friendly?
Yes. Peanut oil is made exclusively from plant-based products, therefore it is vegan-friendly.
Is Peanut Oil Keto-Friendly?
On the keto diet, it is recommended that you stick with foods that are high in fat and low in carbs. Even though peanut oil is both low in carbs and high in fat, it is highly recommended that those who follow the keto diet avoid peanut oil due to the fact that it is a highly refined oil.
Is Peanut Oil Paleo?
No. Peanuts are a legume and therefore are not paleo. Those who follow the paleo diet should stick to avocado oil, coconut oil, or olive oil instead of peanut oil.