The keto diet is all about consuming fats, particularly healthy fats. It’s usually the nutrient you have to focus on the most when you’re on a diet where fats account for roughly 80% of the calories. If you’re following a ketogenic diet, you may be wondering if peanut oil is keto-friendly.
Is peanut oil keto-friendly? Peanut oil is better avoided in keto diet because it creates oxidative stress and is high in calories compared to other oils. There are numerous keto-friendly peanut butter recipes, so it makes sense that peanut oil is also keto-friendly. But that’s not the case.
In this article, we’ll explore the science behind peanut oil and its impact on ketosis. We will also find out if it is good to include peanut oil keto diet.
What Properties Make an Oil Keto Friendly?
When you’re on a ketogenic diet, the fats or oils you consume need to have some specific properties to qualify as keto-friendly. Or else, they may have an adverse effect rather than doing good. Some of the properties include:
- The oils need to be Saturated, Monounsaturated, Polyunsaturated (in moderation). Saturated fats are found in abundance in coconut oil, butter, ghee, and animal fats. Monounsaturated fats are found in olive oil, avocado oil, macadamia nut oil, and almonds. Polyunsaturated fats are found in fish, hemp seeds, flaxseeds, eggs, etc.
- It is resistant to high temperatures and does not degrade into harmful by products.
- It offers us healthy fats as well as other health benefits.
- It is adaptable and goes well with various keto meals.
LEARN MORE: Peanut Oil Vs Avocado Oil
Peanut Oil: Is It Keto-friendly?
When you’re on a ketogenic diet, you need to be selective with the oils you consume. You want to prioritize omega-rich oils like avocado oil, olive oil, and coconut oil that are resistant to high temperatures and have a host of health benefits.
Peanut oil falls short of the standard for a keto-friendly oil. It does not fully possess the qualities it needs to for being qualified as a keto-friendly oil. Some reasons are;
- Peanut oil is high in PUFAs (polyunsaturated fats) that can go rancid quickly and promote oxidative stress.
- While it is true that peanut oil has a higher smoke point than other oils, it still breaks down at high temperatures and produces harmful by products.
- Peanut oil is high in calories and polyunsaturated fats hence should be avoided on a ketogenic diet.
- Most brands of peanut oil are highly refined, they are susceptible to oxidation and may trigger inflammation in the body.
- Dirty Keto is a popular label for low-carb goods that contain unhealthy ingredients. Peanut oil leads to dirty ketosis. You can still achieve ketosis and reduce weight with dirty keto, but it may cause health issues in the long run.
However, you can still consume peanut oil in moderation. If you’re looking for healthy, keto-friendly fats, there are better options available.
LEARN MORE: Peanut Oil Vs Grapeseed Oil
What Happens if You Include Peanut Oil in Keto Diet?
Including peanut oil in your keto diet can have some adverse effects on your health. Some of the potential problems are:
- Oxidative stress leads to inflammation and is linked to a variety of chronic health problems such as cancer, heart disease, rheumatoid arthritis, and neurological diseases.
- Peanut oil is high in calories, so you may gain weight instead of losing it if you consume it regularly.
- Omega-6 fatty acids can cause inflammation in the body. Maintaining high levels of inflammation can also be damaging to one’s health and raise one’s risk of developing chronic disease.
LEARN MORE: Is Cooking With Peanut Oil Bad for You?
How Is Peanut Butter Keto-friendly but Not Peanut Oil?
Now that we know peanut oil is not keto-friendly, you might be wondering how peanut butter can be keto-friendly but not peanut oil. After all, they’re both made from peanuts.
The answer lies in the processing. Peanut butter is made by grinding up roasted peanuts into a paste.
The only other ingredient in most peanut butter is salt. On the other hand, peanut oil is made by extracting the oil from peanuts. The process of extracting the oil involves using chemicals and high temperatures.
This difference in processing is what makes peanut butter keto-friendly but not peanut oil. Peanut butter doesn’t go through the same process of extraction and refinement that peanut oil does. As a result, it retains more of the healthy fats and nutrients that are present in peanuts.
LEARN MORE: Is Cooking With Edible Oil Good for Health?
Conclusion: Is Peanut Oil Keto Friendly?
So, is peanut oil keto-friendly? No, it’s not. Peanut oil is high in polyunsaturated fats and calories, and it can trigger inflammation in the body.
If you’re looking for a healthy, keto-friendly oil to include in your diet, go options such as olive oil, coconut oil, mustard oil, etc. And if you’re looking for keto-friendly ways to enjoy peanuts, try peanut butter instead.