Most of us use cooking oil every day, but rarely stop to ask: What exactly is in that bottle?

Oils differ in their fatty acid content, how they’re processed, and how they behave under heat. These differences can impact everything from heart health to inflammation. If you’re aiming to make healthier choices, it’s time to look beyond labels and marketing claims.

Let’s break down what makes one oil better than another—and why peanut oil might deserve a place in your kitchen.

Not All Fats Are Created Equal

The fat in your oil matters. Some fats promote health, others quietly work against it.

Peanut oil stands out with a balanced fatty acid profile. It contains about 45–50% oleic acid—a monounsaturated fat also found in olive oil. This type of fat has been shown to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol.

Can your current cooking oil say the same?

In addition to monounsaturated fats, peanut oil contains around 30–35% polyunsaturated fats, mostly linoleic acid. These fats are essential, but in excess (especially omega-6s), they can increase inflammation when not balanced with omega-3s. That’s where peanut oil has an advantage. It has less omega-6 than oils like corn, soybean, or sunflower, helping reduce the risk of tipping that balance.

How Does Your Oil React to Heat?

If you sauté, fry, or roast food often, the smoke point of your oil is critical.

Peanut oil has a high smoke point—about 450°F (232°C). That means it holds up well during high-heat cooking, resisting breakdown and oxidation. When oils degrade under heat, they form harmful compounds like aldehydes, which are linked to oxidative stress and disease.

Do you know how your favorite oil performs at those temperatures?

Many common seed oils start to degrade at lower temperatures. You may think you’re eating healthy, but cooking with unstable oils could be doing more harm than good.

What’s Hiding in Your Oil?

Check the label. Then ask: How was this oil made? Industrial seed oils often go through heavy processing—chemical solvents like hexane, high-heat refining, bleaching, and deodorizing. These steps strip out nutrients and introduce residues that don’t belong in your food.

Unrefined Peanut oil, especially when cold-pressed or expeller-pressed, is usually made using simpler, cleaner methods. It retains more antioxidants and avoids the trans fats often found in partially hydrogenated oils.

Is your current oil hiding trans fats or chemical residues?

Many people don’t realize that trans fats still lurk in processed oils and foods, even if the label says “0 grams.” U.S. regulations allow products with less than 0.5 grams per serving to round down to zero. Over time, those trace amounts can add up.

Practical Tips

1. When cooking with peanut oil make sure to use the unrefined peanut oil which has more flavor and its dark yellow in color

2. Eat a handful of peanuts as a snack for a boost of protein

3. Make your own peanut butter by simply blending roasted peanuts in your home blender for a no added sugar or fillers spread

4. Reach for convenient and nutritious commercially available peanut snacks like Pnuff Crunch Protein Puffs made from real roasted peanuts and  unrefined peanut oil

A Healthier Step Forward

No oil is perfect. But some are clearly better choices than others. Peanut oil offers a favorable mix of heart-healthy monounsaturated fats, reasonable polyunsaturates, and low processing. It doesn’t tip the inflammatory balance as heavily as corn, soy, or sunflower oil. It resists oxidation during cooking. And it sidesteps many of the industrial shortcuts that lead to trans fats and chemical residues.

If you’re trying to support heart health, reduce inflammation, or just make smarter choices in the kitchen, peanut oil offers a clean and balanced option. That's why is a key ingredient in our protein snacks. 

So, the next time you shop for oil, ask yourself:

• Are you choosing convenience—or health?
• Is your oil stable under heat?
• Is it processed in a way that supports your wellness goals?

These small decisions, made consistently, shape your long-term health. Why not make a better choice today?

References

1. Prevea Health - Fat Content of Cooking Oils. Retrieved from: prevea.com

2. Consensus - Peanut Oil: Are There Health Benefits? Retrieved from: consensus.app

3. ThermoWorks Blog - Oil Smoke Points and Temperatures. Retrieved from: blog.thermoworks.com 

4. Oklahoma State University Extension - Oil and Oilseed Processing II. Retrieved from: extension.okstate.edu

5. U.S. Food & Drug Administration (FDA). Trans Fat Information. Retrieved from: fda.gov

6. Healthline. Is Peanut Oil Healthy? Retrieved from: healthline.com