Keto Diet

Is Peanut Oil Keto Friendly? Things you should know

Peanut oil, which is also referred to as groundnut oil or Arachis oil is generated from the seed, also called the nut, of the peanut plant. Though the plant flowers above ground, the seeds or peanuts actually develop underground and this is why peanuts are also known as groundnut. Peanut oil is used in making medicinal products.

Peanut oil has a pleasing and sometimes light, nutty flavor, depending on the processing. In addition to the great taste of peanut oil, it is perfect for deep frying because it has a unique property.

It does not absorb the flavor of other foods cooked in the oil. This allows you to be able to cook several different items together and each will remain its own different taste. Peanut oil is high in monounsaturated “good” fat and low in saturated “bad” fat, which is believed to help prevent heart diseases and lower cholesterol. It is also one of the world’s traditional deep-frying oils because it can reach a high temperature that keeps the outside of food crispy and the inside very moist.

These oils work well with all types of recipes and have been the oil of choice for frying for a lot of restaurants for many years because of their flexibility and great taste. Most studies in animals suggest that peanut oil might help to reduce the fatty build-up in blood vessels. However, not all studies agree.

Types Of Peanut Oil

Gourmet Peanut Oil: Gourmet roasted peanut oil is not refined and is considered specialty oil. Some of these gourmet peanut oils may be rotated, aromatic oil which provides a wonderful peanut aroma and flavor to many food products. They provide a significant level of Vitamin E and phytosterols. If you are wondering where to buy the gourmet peanut oil, they are available in many retail outlets and online.

Refined Peanut Oil: Like all processed vegetable oil, the refined peanut oil has been refined, bleached, and deodorized. The allergic protein components of the oil are removed through the refining process, making it non-allergenic. This type of peanut oil is the most popular type used in major U.S. fast-food chains.

Cold-pressed peanut oil: This method presents peanuts to be crushed to force out the oil. It is a low heat process that allows the peanuts to retain much of their natural flavor and nutrients than refining does.

Peanut oil blends: Here, peanut oil is often blended with a similar tasting but less expensive oil like soybean oil. This type is more affordable for consumers and is usually sold in bulk for frying foods.

Nutrient Composition Of Peanut Oil

One teaspoon of peanut oil contains:

  • Calories: 119
  • Fat: 14 grams
  • Saturated fat: 2.3 grams
  • Monounsaturated fat: 6.2 grams
  • Polyunsaturated fat: 4.3 grams
  • Vitamin E: 11% of the RDI
  • Phytosterols: 27.9 mg

The fatty acid of peanuts is 20% saturated fat, 50% monounsaturated fat (MUFA), and 30% polyunsaturated fat (PUFA).

Is Peanut Oil Keto 2
Is Peanut Oil Keto

Although peanut oil is high in fats and has little to no carbs in it, it is not recommended for use on a keto diet as its risks to health outweigh its benefits to our health.

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Health Risk of Peanut Oil

Be aware of these reasons to avoid peanut oil. You might be surprised at all the negative things it could do to your body.

It Causes Oxidative Stress:

Some experts say peanut oil is healthy because it contains vitamin E. Vitamin E is an antioxidant that helps battle free radicals and reduces oxidative stress, there are problems with the oil that makes its benefit moot. Once the oil is heated up, more free radicals are created thus negating its vitamin E content.

It also has a higher percentage of omega-6 fatty acid in comparison with omega-3. The free radicals and excessive omega-6 cause oxidative stress. Oxidative stress is in turn fueled by reactive oxygen species that have been linked to various chronic diseases.

It Can Negatively Impact Your Heart:

it adds no benefit to your heart health when you consume peanut oil, rather, it gradually deteriorates your heart.

While monounsaturated and saturated fats might hold up to heat, the omega-6 PUFA linoleic acid oxidize when exposed to heat and this oxidized lipid are highly atherogenic and might cause heart disease because once consumed, these oxidized lipids also interact with free radicals in your bloodstream to create more and more inflammation which is in no way good for your heart health.

It’s Linked to Obesity:

while a high carbs meal might be a pathway to obesity, another pathway is a high polyunsaturated (PUFA) fats diet. Polyunsaturated fats like linoleic acid will definitely raise the ratio of your omega-6 to omega-3, this action will also increase your risk of obesity.

Another omega-6 PUFA, arachidonic acid, can also cause obesity (arachidonic acid is also raised by linoleic acid). If you are consuming high-linoleic oil from peanuts, it will certainly not help you lose weight.

It’s Linked to Other Chronic Diseases:

In addition to heart disease and obesity, these are three other diseases linked to high-linoleic veggie oils such as peanut oil:

    • Cancer: Eating high linoleic oils (especially when they’re oxidized) is a confirmed way to increase your risk of oxidative stress. And the damage caused by oxidative stress with the inflammations associated with the oxidized lipids will eventually transform normal cells into cancer cells which will end up forming tumors.
    • Liver Disease: Fat builds up in the liver, which causes several issues, from abdominal swelling to full-on liver cirrhosis and this can be caused by various factors which include oxidized oils.
    • Diabetes: while low carbs diets like ketogenic help reverse type 2 diabetes, high linoleic oils like peanut oil are linked to the causes of type 2 diabetes.

Uses And Health Benefits Of Peanut Oil

  • Helps in lowering blood sugar level in people with diabetes by improving insulin sensitivity
  • The antioxidants present in peanut oil can prevent the body from cataracts and may even prevent age-related mental decline.
  • It also helps to relieve constipation, when applied to the rectum
  • It can also be applied to the skin to help with dry skin and other skin problems,
  • You can also use it to affect scalp crusting and scaling when you apply it to your skin
  • Cures Arthritis and joint pain, when applied to the skin.
  • Peanut oil has a considerate amount of Vitamin E which functions as an antioxidant, it might protect the body from harmful substances called free radicals.

Side Effects Of Peanut Oil

Peanut oil is presumed safe for most people when taken by mouth in small quantities or applied to the skin or used rectally in medicinal amounts. Research shows that highly refined peanut oil, which has all the allergic peanut proteins removed, does not cause any allergic response in severely allergic individuals while another study also suggests that refined peanut oil might not pose a risk to anyone who is allergic to peanuts. However, unrefined or roasted peanut oil is not considered allergy-free due to the possibility that it may contain some trace of protein.


While generally peanut oil might be considered safe to consume in small quantities, it is safer not to use it on a ketogenic diet as it supports everything the ketogenic diet stands against (obesity, heart disease, and type 2 diabetes). Usually, its PUFA tends to overshadow its vitamin E, thus not allowing its antioxidant nutrient function as it is supposed to.

If your usage of peanut oil has nothing to do with consumption (application to your skin or medicinal use), then you have no issue stopping you from using it to your heart desires. Do not add peanut oil to your meals while you are on a ketogenic diet.


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