The use of peanut oil in the keto diet is a popular topic of discussion. After all, peanut oil is listed on the American Heart Association’s website’s “healthy cooking oils” page. So everything must be fine, right? In our perspective, no.
The keto diet emphasizes the consumption of healthy fats. It’s generally the nutrient you have to focus on vexgen keto the most on a diet plan where fats make up around 80% of the calories.
Because peanut oil is high in monounsaturated and polyunsaturated fatty acids, the American Heart Association recommends it as a healthier alternative to other oils for the general public.
We respectfully disagree. Peanut oil has been shown to produce oxidative stress in recent studies. Oxidative stress has been related to a variety of health problems, including cancer.
We go through the pros and cons of peanut oil, as well as when you should use it and when you should avoid it.
WHAT IS PEANUT OIL?
Peanut oil, often known as groundnut oil, is a popular vegetable oil used all over the world. The edible seeds of peanut plants are crushed and turned into oil.
After that, the oil is refined and treated to make it edible. Peanut oil has a moderate to medium nutty taste that adds to the appeal of food while also giving it a crunchy texture.
IS PEANUT OIL GOOD OR BAD FOR KETO?
Peanut oil is proven to reduce oxidative stress because vitamin E helps the body fight free radical damage.
However, it has been shown that when you boil peanut oil, it begins to oxidize, resulting in the production of more free radicals.
Vitamin E can be obtained by the use of cold-pressed, unprocessed peanut oil, but keep in mind that vitamin E is easily oxidized.
This entails more metabolic problems, a higher chance of obesity, and a higher risk of heart disease.
Peanut oil is rich in omega 6 lipids, which make the omega 3 to omega 6 fatty acid ratio irrelevant. In a perfect world, your fatty acid ratio would be 1:1 or at least 4:1. (omega 6s to omega 3s.)
Oxidative stress is caused by high oxidation rates and omega 6 molecule concentration. As a result, obesity and other health concerns such as heart disease, cancer, and diabetes may develop.
The production of oxidative stress, which is fuelled by ROS (Reactive Oxygen Species), is connected to almost every chronic illness.
SOME BETTER PEANUT OIL SUBSTITUTES
1. SESAME OIL
This heart-healthy fat dosage is jam-packed with all-natural, heart-friendly fatty acids. It has a nut-like fragrance and a smooth, creamy flavour as an added benefit.
This oil has a medium to high smoke point, which means it can withstand a lot of heat before burning or smoking. When the oil reaches its burning point, the nutritional content diminishes.
2. AVOCADO OIL
Avocado oil is a pleasant, multipurpose vegetable oil that is strong in monounsaturated fatty acids and antioxidants. Because it is naturally rich in vitamins A, D, and E, potassium, and fatty acids, this oil might be a healthy choice for you.
It has a good number of excellent proteins, which are required for strong muscles. Avocado oil is also known for improving nutritional absorption and promoting healthy cholesterol synthesis in the body.
With a neutral to sweet taste, coconut oil is one of the most popular keto-friendly cooking oils. This butter-like oil is high in saturated fatty acids and is very good for your health.
Coconut oil contains medium-chain triglycerides, which help your body’s metabolism and promote ketosis when consumed in moderation.
WHICH COOKING OILS SHOULD WE AVOID DURING ON A KETOGENIC DIET?
All oils that have been through a lot of processing and include processed trans fats and polyunsaturated fatty acids should be avoided. PUFA should be avoided to the greatest extent feasible. These oils are bad for your health since they harm your heart and increase your risk of cancer and inflammation in your body.
Because of its distinct nutty flavour, peanut oil may be particularly appealing when craving fried dishes. However, you cannot afford to put your health at risk for the sake of flavour.
Cooking peanut oil results in the formation of oxidized lipids, which are well-known contributors to heart disease. And ingesting peanut oil just means consuming linoleic acid, which contributes to obesity. To support a well-balanced keto diet and stay healthy, pick healthy fat alternatives like extra virgin olive oil, avocado oil, or coconut oil.