Dieting and scratching all the fats on the menu may not be a good idea for those who want to lose weight, as this nutrient is a source of energy and participates in fundamental processes of metabolism.
In fact, what happens is just the opposite: when properly used, fat is good for your health and helps you lose weight. The key is to know which type to choose, since some fats are better than others.
After olive oil, which can be considered one of the best vegetable oils, peanut oil is gaining space in the fitness universe. Filled with functional properties, unsaturated peanut fats can be used as a healthier alternative to soy, canola and corn oils. Let's check out what are the main benefits of peanut oil, for what it serves and some tips on using it.
The oil can be obtained by mechanically pressing the peanut grains or by extraction with chemical solvents. As with other vegetable oils, cold pressed oil (which has a preserves the nutritional properties of peanuts, while refined impurities.
Classified as an oleaginous, the peanut seed has a fat content of approximately 45-49%. Of this total, about 50% are monounsaturated fats, 33% polyunsaturated and 15% saturated fats.
One tablespoon of oil (13 ml) provides 119 calories, , 21 mg of omega-6 polyunsaturated fatty acids, 2.1 mg of vitamin E and 0.1 mcg of vitamin K.
What it works for
Peanut oil is used to reduce the pain of rheumatoid arthritis, tone the skin and hair, lower cholesterol and block the action of free radicals.
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As it does not taste very pronounced, it can be used for massages, frying, seasoning salads, finishing dishes and even to replace the butter in sweet or salty recipes.
Benefits of Peanut Oil
Let's now check out the key benefits of peanut oil for health brought about by its properties.
1. It is a source of good fats
Similarly to other vegetable oils, peanut oil contains no cholesterol and has a high content of monounsaturated and polyunsaturated fats.
According to the American Heart Association, the 20-30% fat in our diet should be unsaturated, such as those found in avocados, olive oil and peanut oil.
Unlike saturated fats (especially those of animal origin), unsaturated fatty acids are associated with a reduction in levels of LDL cholesterol and total cholesterol. At the same time, mono and polyunsaturated fats raise HDL, the good cholesterol.
2. Has antioxidant action
When we think of foods rich in antioxidants, peanut oil is not one of the options that come to mind. But while not as popular as fruits and vegetables, oil is indeed a good ally in fighting unwanted free radicals.
Thanks to the presence of resveratrol and to the high content of vitamin E (one spoon provides 11% of the intake protection against cell oxidation is another benefit of peanut.
According to the ORAC index - a kind of table that measures the antioxidant potential of each Peanut oil has moderate antioxidant action (ORAC 106), similar to that of cucumber without shell.
Of course, peanut oil is not as antioxidant as red fruits, for example, but that does not mean it does not prevent early aging of the body.
Research indicates that we consume only , 00-, 00 ORAC units per day, while we would actually need at least twice that amount.
Thus, in addition to including many fresh vegetables in the diet, replace fat from animal sources with more as extra virgin peanut oil - may be another small step toward equilibrium body.
3. Improves cholesterol levels
We have already seen that peanuts contain mono and polyunsaturated fatty acids, which account for about 85% of total legume fats. Regular consumption of these unsaturated fats is directly linked to a reduction in LDL - or low - density lipoprotein levels.
And how does peanut oil lower cholesterol?
The seeds contain phytosterols that compete for absorption in the intestine. This translates into a reduction of up to 10-15% in total and LDL cholesterol levels.
And, unlike soybean oil, peanut oil also favors the increase in HDL values - the good cholesterol.
4. Control appetite
It may seem strange to use oil to lose weight, but when used in moderation there may be benefits of peanut oil to your diet.
According to a study published in theInternational Journal of Obesity, peanut oil can have a moderate effect on appetite. This result is possibly due to the effect that fatty acids exert on the release of hormones related to appetite and also to the fact that they delay gastric emptying.
Some types of fat bring satiety more than others, this being the case of peanut oil with its unsaturated fatty acids.
Thus, to aid in the control of the calories consumed throughout the day, the oil can be added to the main meals, as it will reduce blood sugar variation (blood sugar spikes open the appetite) and decrease motility intestinal.
5. Protects the heart
Resveratrol, one of the main antioxidants in peanut oil, can interact with a number of hormones - including angiotensin - that help to contract the wall of veins and arteries.
As a result, there is a reduction in blood pressure, and this effect eventually decreases stress on the entire cardiovascular system - in particular, the heart.
Vegetable oil also benefits the heart because it reduces the oxidation of LDL cholesterol - exactly the one that tends to deposit inside the arteries and cause arteriosclerosis.
As has been said, monounsaturated fats from peanuts (such as oleic acid) also raise the concentration of HDL in the blood. Functioning as a kind of broom, the HDL particles "sweep" the LDL that begins to accumulate in the wall of the vessels, and thus ends up inhibiting the formation of possible blood clots.
This cardioprotective property of peanut oil was once again proven in a North Carolina State University survey published inJournal of Food Science.
In the study, researchers found that animals receiving peanut oil had a risk factors associated with the onset of heart disease, as well as a arteriosclerosis.
6. Relieves joint pain
Massage with peanut oil can help control the pains caused by rheumatic diseases such as arthritis, arthritis and gout.
This effect of vegetable fat is due to its anti-inflammatory and analgesic properties - the oil increases the secretion of prostaglandins in the blood, and these hormone-like substances act directly on the inflammation, dilating the blood vessels and consequently improving blood flow to the local.
To get relief during seizures, warm slightly the oil and massage it carefully around the affected area.
7. It is a mild laxative
One more benefit of peanut oil that is common to other vegetable oils: food has a mild laxative action when consumed in isolation.
A spoonful of cold-pressed oil still fasting, followed by a massage in the abdominal region, "awakens" the digestive system and ends constipation.
8. Promotes skin health
The high content of vitamin E and resveratrol make peanut oil a great natural cosmetic for the skin. Together, both protect the tissue against the effects caused by excess free radicals in the body: wrinkles, expression marks, blemishes and other signs of premature aging.
Vitamin E is a powerful antioxidant that can rejuvenate your skin, maintaining a healthy appearance even with the dryness and loss of collagen caused by age.
Massage with peanut oil diluted in water also treats acne, facilitates the removal of blackheads, improves the appearance of stretch marks and decreases redness of the skin.
9. It's good for fries
We are not recommending you to start frying your food, even though the fried foods should go well away from the table of those who are concerned about health and fitness.
On the other hand, to not be so extreme, let's imagine that (from time to time) you want to vary the grilled and roasted. In this case, peanut oil becomes a healthier alternative to other vegetable oils because its smoke point is higher.
Smoke point, what is this?
If you've overheated the oil in the frying pan and it has started to smoke, then you know what it is.
The term refers to the temperature at which the oil or fat degrades and begins to release a noxious compound known as acrolein. Recent studies have linked the use of the substance to the development of intestinal complications and certain types of cancer.
The smoke point of refined peanut oil is 232oC, while that of canola oil (in a healthier thesis than soybean) is only 204oC.
It is important to note that only refined oil should be heated at high temperatures, since peanut oil extra virgin has a low smoke point: 160oC (similar to olive oil, which should also not be used for fried food).
10. Treats hair
Peanut oil serves not only as food but also as an important item for capillary health. When applied directly over the head, the oil treats the scaling of the scalp that characterizes dandruff.
It is also possible to massage the oil into the wires in order to moisturize, increase brightness and volume, and reduce the formation of double ends.
- Use peanut oil as an alternative to other vegetable oils, not as a supplement to the diet. Remember that a single scoop of vegetable fat provides about 8% of the calories in a standard diet of , 00 kcal;
- Versatile, peanut oil can be used in virtually any recipe in the kitchen. You can use it to prepare rice and beans, grill meats, season salads and prepare whole breads and cakes;
- In addition to rheumatic diseases, mildly heated peanut oil can also be used to treat sports injuries. Simply massage the sore area with a little oil. Peanut's heat and anti-inflammatory compounds will have an analgesic effect and may also accelerate recovery, since they stimulate blood flow (ie, nutrients) to the point inflamed;
- You can find cold pressed peanut oil in emporiums and natural produce houses. The price of peanut oil is approximately R $ 1.0 per glass with 250 ml;
- As the refinement process removes peanut proteins, people with a legume allergy are not usually intolerant of refined peanut oil. Still, it is advisable to test a small amount of the product before adding the oil regularly to the diet;
- Pregnant and nursing mothers should not use peanut oil without their doctors' knowledge, as the seeds may cause allergy.
How to Make Peanut Oil
If you can not find to buy the extra virgin peanut oil, try making your own at home to get all these benefits from peanut oil. See how:
- 3 cups peeled peanut (preferably organic);
- 3 tablespoons of warm water.
- Peel the peanuts and wipe them thoroughly with warm water;
- Put the peanuts in the blender with the three tablespoons of lightly heated water;
- Beat well, until a homogeneous mixture is obtained;
- Put the mixture in a bowl and cover. Refrigerate for 24 hours in order to let the oil separate and rise;
- Remove the oil from the bowl and place in a sieve over a bowl;
- After separating the oil from the other components of the peanut, store it in a covered glass;
- This peanut oil recipe yields 1 cup and should be kept in the refrigerator;
- If you prefer, use the solid part of the mixture to make peanut paste (high protein food).
- Iyer SS, Boateng LA, Sales RL, SB Rabbit, Lokko P, Monteiro JB, Costa NM, Mattes RD. Effects of peanut oil on appetite and food choice. Int J Obes (Lond). 2006 Ap; 0 (4): 704-10.
- Stephens AM, Dean LL, Davis JP, Osborne JA, Sanders TH. Peanuts, peanut oil, and fat free peanut flour reduced cardiovascular risk factors and the development of atherosclerosis in Syrian golden hamsters. J Food Sci. 2010 Ma; 5 (4): H116-22. doi: 10.1111 / j.1750-3841.2010.01569.x.
- http://www.webmd.com/vitamins-supplements/ingredientmono-483-peanut%20oil.asp? ctiveingredientid = 483 & amp; ctiveingredientname = peanut% 20oil
Did you already know all these benefits of peanut oil for health and fitness? Do you want to add it to your diet now that you know what oil is for? Comment below!(7votes, average:, 4of 5)