Palm Oil Or Groundnut Oil: Which Should You Use?

Stew is a very important part of foods eaten in Nigerian cities. Here, it is used to eat special delicacies e.g. rice. Some also use it to eat amala, eba, fufu and even bread. Stew can be fried with a variety of oils; however, in Nigeria, the two kinds of oil mostly used are palm oil and groundnut or vegetable oil.  Even though, traditionally, palm oil pre-dates groundnut oil, the latter seems to be used more than the former.

The Power Of Palm Oil

Palm oil is naturally reddish because it contains a high amount of beta-carotene (though steaming palm oil may destroy the beta-carotene, rendering the oil colourless), which helps the eye to fight infections. Palm oil is one of the few vegetable oils relatively high in saturated fats (just like palm kernel oil and coconut oil). It is thus semi-solid at typical temperate climate room temperatures, though it will more often appear as liquid in warmer countries.

The Nutritional Content Of Palm Oil

Palm oil contains several saturated and unsaturated fats in the forms of lauric (0.1%, saturated), myristic (0.1%, saturated), palmitic (44%, saturated), stearic (5%, saturated), oleic (39%, monounsaturated), linoleic (10%, polyunsaturated), and linolenic (0.3%, polyunsaturated) acids. Like any vegetable oils, palm oil is designated as cholesterol-free, though saturated fat intake increases cholesterol.
Palm oil is a very common cooking ingredient in southeast Asia and the tropical belt of Africa. Its increasing use in the commercial food industry in other parts of the world is buoyed by its cheaper pricing and the high oxidative stability of the refined product.

The Health Benefits Of Groundnut Oil

Groundnuts are rich in nutrients like Protein, Fat, Vitamins and Minerals. Vitamin E present in Groundnuts acts as antioxidants in the body and fight against free radicals providing various anti-ageing benefits. Many other advantages of Groundnuts or Groundnut oils are discussed in the following paragraphs.

Refined And Cold Pressed Groundnut Oil

However, before discussing the benefits of Groundnut Oil, we must take into account the two major types of Groundnut oil viz- Refined Groundnut Oil and Cold Pressed Groundnut Oil. All of us have heard of these two types. So what are they and how exactly do the benefits differ between the two of them? 

Refined Groundnut Oil is extracted using very high temperatures (up to 200 degrees Celsius) at machines in factories. Further to extraction, the oil undergoes several processing methods including chemical additives to refine, bleach and deodorize the oil. This results in an oil that is devoid of any nutrients, flavours and aroma. The extreme processing can also result in introduction of Trans Fats in the oil which are harmful to health.

Cold pressed groundnut oil, on the other hand,  is extracted at temperatures below 60 degree Celsius by applying mechanical pressure to the Groundnuts. This method helps in preserving the natural aroma, flavours and nutrients of the oil.

So We Will Now Focus This Discussion On Cold Pressed Groundnut Oil

The nutrition composition of Cold Pressed Groundnut Oil is as follows:

Besides its Macro-nutrients, Peanut oil is also rich in micronutrients like Vitamin E, Phytosterols and Omega-6 Fatty Acids, 

Owing to Its nutritional composition, Groundnut Oil has the following health benefits:

1. Heart Health

Various scientific researches have shown that using Groundnut oil for cooking purposes may improve heart health and reduce chances of heart disorders. Groundnut Oil is rch in Vitamin E, Monounsaturated Fatty Acids (MUFA) and Polyunsaturated Fatty Acids (PUFA) which lower the risk of heart disease. Moreover, groundnut oil is cholesterol free. The unsaturated fats available in it help in lowering LDL cholesterol and increase HDL Cholesterol adding to the cardiovascular health.

2. Antioxidant Properties

Cold Pressed Groundnut oil is rich in Phytophenols and Vitamin E which act as Antioxidants reducing the oxidative stress in the body. The antioxidants have anti-ageing properties and prevent the body from the risk degenerative diseases like Alzheimer’s disease. Also, the anti-inflammatory properties of the antioxidants supports joint health and provides relief in certain types of Arthritis like- Rheumatoid arthritis. 

3. Diabetes Control

Groundnut oil is considered good for diabetics. The unsaturated fats present in it improve Insulin sensitivity in the body. Also, Oleic Acid present in Peanut oil promotes Insulin production and help control type 2 Diabetes.

4. Skin and Hair Health

Groundnut oil has several benefits for skin and hair as well. It helps in moisturization, reduces the signs of ageing, helps in the treatment of Scalp Psoriasis and strengthens hair. Topical massage with groundnut oil helps in blood circulation in the body and improves the skin health.

So, when next you want to fry that stew, which should you use - palm oil or groundnut oil? The choice is yours.

 

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Categories: Food And Nutrition