Ground Nut Oil Is Good for Health – Complete Nutrition Guide by Dietician Ashu Gupta

 

Choosing the right cooking oil in your diet is one of the most important decisions for a healthy lifestyle. Many people focus on fruits, vegetables, and protein but ignore the quality of oil they uses every day.

Choosing the righ Cooking oil  is important because, oil directly affects heart health, weight management, digestion, hormones, and even skin and hair health. Groundnut oil has been use in Indian homes over many generations.

People today ask a lot of questions, due to the increasement in lifestyle diseases - such as if ground nut oil is healthy, whether peanut oil is healthy, or whether using peanut oil on a daily basis is healthy.

As the top nutritionist in Delhi NCR and Gurgaon, I believe that traditional oils can promote long-term health but when it used in proper way. Lets read in detail in this blog about groundnut oil, including its nutritional value, advantages, application, and correct consumption.

 

 

What Is Groundnut Oil and Why Is It Popular in Indian Cooking

 

Groundnut oil is extracted from peanuts, peanut also known as groundnuts. It has a mild flavor, high smoke point, and stable fat composition, which makes it ideal for Indian cooking methods like shallow frying, and deep frying. This oil is commonly used in South Indian, Gujarati, and Maharashtrian cuisines.

 

Traditionally, groundnut oil was extracted using wooden or cold-press methods, which helped preserve its nutritional value.

Groundnut oil is available in two main forms:

• Refined groundnut oil
• Cold pressed groundnut oil

 

Cold pressed groundnut oil is considered healthier because it produce viaminimal processing.

 

Nutritional Value of Groundnut Oil – What Makes It Healthy

 

Understanding the nutritional value of groundnut oil helps in knowing why it is good for health.

 

Groundnut oil is rich in healthy fats and essential nutrients such as:

Monounsaturated fats - support heart health

Polyunsaturated fats - help reduce bad cholesterol

Vitamin E -  acts as a natural antioxidant

Omega 6 fatty acids  - required for body functions

Plant sterols - help in cholesterol levels balance

 

Cold Pressed Groundnut Oil Benefits for Overall Health

The advantages of cold-pressed groundnut oil are far better than refined oils. Cold pressing means the oil is extracted without heat or chemicals, which is preserving its natural nutrients.

Some important cold pressed groundnut oil benefits include:

• Better digestion due to natural enzymes
• Improved heart health because of healthy fats
• Stronger immunity due to antioxidants
• Reduced inflammation in the body
• Better hormone balance, especially in women
• Supports skin health and hair nourishment

 

As a dietician, I always recommend cold pressed oils for daily cooking, especially for families dealing with diabetes, thyroid issues, PCOD, and heart conditions.

 

 

Health Benefits of Groundnut for Daily Nutrition

Groundnut oil is not the only health benefit. Groundnuts themselves are highly nutrient-dense and offer numerous health benefits.

 

Groundnuts are rich in:

• Plant-based protein for muscle health
• Healthy fats that support brain function
• Fiber that improves digestion
• Magnesium for bone strength
• Niacin that supports metabolism

                   

Regular consumption of groundnuts in controlled portions helps in:

• Maintaining healthy weight
• Controlling blood sugar levels
• Reducing cravings
• Supporting heart health
• Improving energy levels

 

Peanut Oil Good for Health – How It Supports the Heart

Lot of people put this query online that - peanut oil is good for health or not. The answer depends on the type and quantity usedof oil. Peanut oil contains high levels of monounsaturated fats, which help in reducing LDL or bad cholesterol and increase HDL or good cholesterol.

This balance supports heart health and reduces the risk of heart disease. Peanut oil also contains resveratrol, a powerful antioxidant known for improving blood circulation and protecting blood vessels.

peanut oil is good for health and can be part of a balanced diet. But it should be used in control.

 

Peanut Oil Is It Good for You If You Are Trying to Lose Weight

A common myth is that oil causes weight gain. In reality, the right oil in the right amount can support weight loss.

Peanut oil is it good for you during weight loss?
Yes, when used wisely.

Groundnut oil provides healthy fats that:
 

• Increase satiety and reduce overeating
• Stabilize blood sugar levels
• Prevent binge eating
• Support metabolism

However, excess consumption can lead to weight gain because oil is calorie-dense. As the best dietician for weight loss, I recommend limiting oil intake to 2 to 3 teaspoons per person per day.

 

Who Should Use Groundnut Oil and Who Should Be Careful

Groundnut oil is suitable for most people, but some need to be careful.

Good for  :

• People with heart issues
• Those managing cholesterol
• Active individuals
• People following traditional Indian diets

 

Be careful if :

• You have peanut allergy
• You consume excessive fried food
• You already consume high-fat diets

Consulting a qualified dietician helps in choosing the right oil based on individual health conditions.

 

Groundnut Oil for Women’s Health and Hormonal Balance

Groundnut oil is good for women's health because of the healthy fatty acids and vitamin E it contains.

For women, the following benefits exist:

• Hormonal Endpoints
• Better skin and hair health
• Support under PCOD
• Boosted energy levels

 

Improved absorption of fat-soluble vitamins As someone who practices as a dietician with constant exposure to women with PCOD conditions, pregnancy-related dieting, and post-pregnancy weight reduction, the use of cold pressed groundnut oil can be recommended.

 

Groundnut Oil and Diabetes – Is It Safe

Groundnut oil has a low glycemic load; therefore, its use does not cause an increase in blood sugar levels.

For people with diabetes:

• Assists in improving Insulin Sensitivity
• Promotes heart health

Supplies stable energy Patients with diabetes should not consume fried foods, even if it is prepared using healthy oil. Controlling portions and dietary aspects are more important.

 

Why Dietician Ashu Gupta Recommends Traditional Oils

Being the top dietician in Gurgaon and the Delhi NCR, I always like to blend advanced nutrition knowledge with ancient Indian knowledge.

Groundnut oil that is extracted by cold pressing has health benefits in that it:

• Weight control
• Cardiac wellness
• Hormonal balance
• Digestive health

Experts describe personal wellness Because each body is unique, it is important that oil use be tailored according to individual health needs, life, and desires.

 

FAQs – Groundnut Oil and Health

Is ground nut oil is good for health if used daily

Yes, ground nut oil is good for health when used in limited quantity and preferably in cold pressed form.

 

What are the best cold pressed groundnut oil benefits

Cold pressed groundnut oil benefits include better digestion, heart health, improved immunity, and reduced inflammation.

 

What is the nutritional value of groundnut oil

Groundnut oil contains healthy fats, vitamin E, antioxidants, and omega fatty acids that support overall health.

 

Is peanut oil good for health compared to refined oils

Peanut oil is good for health when cold pressed and unrefined. Refined oils lose many nutrients during processing.

 

Peanut oil is it good for you during weight loss

Yes, peanut oil is good for you if consumed in small amounts as it helps control hunger and stabilize blood sugar.

 

 

Consult Dt. Ashu Gupta for weight loss. For an appointment, you can contact us via call, WhatsApp and through the website.