Groundnut oil, also known as peanut oil, has been a favorite in kitchens for generations. It’s more than just an oil—it’s a blend of nutrition and tradition. Rich in heart-healthy monounsaturated fats and antioxidants, just one tablespoon of groundnut oil provides about 11% of your daily Vitamin E, which supports heart and skin health. Its high smoke point of 450°F (232°C) makes it ideal for fried foods and other dishes without harmful effects. Peanuts, used in snacks like chikkis, cookies, and curries, make this oil a flavorful and healthy choice for modern kitchens.

What is Groundnut Oil?

Groundnut oil is extracted from peanuts through processes such as shell removal, peanut cleaning, and oil pressing. Traditional extraction methods use wooden presses (known as "ghani" mills), which work at lower temperatures to preserve nutrients and add depth and an earthy flavor. In contrast, large-scale commercial production applies high-temperature refining. This method extends shelf life but strips away essential nutrients and diminishes the oil’s natural aroma.

Types of Oil

Refined Oil

This oil is extracted at very high temperatures, often above 200°C. The process involves refining, bleaching, and deodorizing, which strips the oil of its natural nutrients, flavor, and aroma. These methods may also introduce harmful substances like trans fats, making refined groundnut oil less favorable for health.

Cold-Pressed Oil

Cold-pressed groundnut oil is produced at lower temperatures (below 60°C) using mechanical pressure. This method retains the oil’s nutrients, natural aroma, and flavor, making it a healthier choice.

Roasted Peanut Oil

Peanuts can be roasted before oil extraction, which gives a rich, nutty flavor. This oil is used as a dressing or marinade rather than for cooking purposes.

Blended Peanut Oil

To make peanut oil more economical, it is often mixed with cheaper oils like soybean oil. It maintains a high smoke point, making it suitable for frying.

Nutritional Profile (Per 1 Tablespoon / 14 grams)

  • Calories: 120 kcal
  • Total Fat: 14g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 7g
  • Polyunsaturated Fat: 4g
  • Vitamin E: 11% DV
  • Phytosterols: ~27 mg
  • Omega-6 Fatty Acids: ~4.3 g

Health Benefits

  1. Nutrient Absorption:
    Groundnut oil improves the absorption of fat-soluble vitamins like A, D, E, and K. Studies show that meals cooked with this oil increase calcium and vitamin D absorption by up to 25% compared to low-fat diets.

  2. Supports Heart Health:
    The high content of healthy fats in cold-pressed groundnut oil helps improve cholesterol levels by lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).

  3. Rich in Antioxidants:
    This oil protects the body against cellular damage and reduces the risk of chronic illnesses by minimizing harmful free radicals.

  4. Weight Loss:
    Healthy fats in the oil provide satiety, reduce overeating, and support weight control efforts.

  5. Skin Applications:
    Known as "liquid gold" in skincare, groundnut oil is rich in oleic acid, which promotes skin elasticity and hydration. Regular application can reduce skin inflammation by 60% within two weeks.

  6. Strengthens Immunity:
    The antioxidants present in this oil improve the body's defenses, helping to combat illnesses and infections effectively.

  7. Helps Manage Diabetes:
    Groundnut oil contains unsaturated fats that may improve insulin sensitivity, helping regulate blood sugar levels when combined with a healthy lifestyle.

  8. Eases Joint Pain:
    Known for its anti-inflammatory properties, groundnut oil can reduce swelling and pain in joints. It is often used in massages for relief.

  9. May Reduce Cancer Risk:
    Compounds like resveratrol and phytosterols in groundnut oil are being studied for their potential to prevent the growth of certain cancer cells, particularly in the colon, breast, and prostate.

Ways to Use Cold-Pressed Groundnut Oil

  • Frying: Ideal for crispy snacks like pakoras, samosas, and fried chicken.
  • Stir-Fry: Great for cooking vegetables, paneer, or meats at high temperatures.
  • Salad Dressings: Combine with vinegar or lemon juice for a flavorful and healthy topping.
  • Marinades: Its smooth texture coats ingredients well and improves the flavor of proteins and vegetables.
  • Baking: Substitute it for butter or other oils to add a subtle nutty flavor and moisture to cakes or muffins.
  • Roasting: Brush meats or veggies lightly before roasting for a crisp and caramelized texture.

Things to Watch Out For

  1. Allergies:
    If you’re allergic to peanuts, avoid groundnut oil, especially unrefined versions.

  2. Omega-6 Fatty Acids:
    Consume in moderation, as excessive intake can cause inflammation. Balance it with other oils in your diet.

  3. Storage:
    Store in a cool, dark place to prevent oxidation, which can make the oil unhealthy.

Groundnut oil’s historical roots trace back to ancient South America, where peanuts were first cultivated over 3,500 years ago. Traders later introduced them to Asia and Africa, making peanut oil a key ingredient in regional cuisines. In Southern states like Karnataka and Tamil Nadu, it is often used to prepare dishes like dosa, idli, chutneys, stir-fried vegetables, Indian subjis (including brinjal fry), and many more. The high smoke point makes it ideal for frying, tempering, and sautéing.

While groundnut oil has long been a staple in traditional kitchens, it has now gained popularity worldwide due to its health benefits and culinary versatility. According to a report by Market Research Future, the global groundnut oil market is projected to grow at a compound annual growth rate (CAGR) of 4.5% from 2023 to 2028, driven by the increasing demand for natural and unrefined cooking oils. Major food companies are even exploring its application in plant-based meat products due to its neutral taste and high smoke point.

Its nutritional richness, long shelf life, and unique flavor are enough to know that groundnut oil will remain more than a passing trend—it’s a timeless kitchen must-have!