Health Benefits: Peanut oil is high in heart-healthy monounsaturated fats, antioxidants, vitamin E, and phytosterols, which are said to help lower (bad) LDL cholesterol levels. “Past studies have shown that, compared to a low-fat diet, following a moderate-fat diet including nuts and peanut oil may help boost healthy HDL cholesterol levels while lowering unhealthy triglycerides during weight loss,” Wright says.
Nutrition: One tablespoon has 119 calories and 14g of fat (2.3g saturated, 4.3g polyunsaturated, 6g monounsaturated), per the USDA.
When to Use: Considered one of the best cooking oils for its high smoking point, peanut oil is ideal for deep-frying and stir-frying since it doesn’t absorb flavors, Wright says. You can fry chicken and fish in the same pan, and both will maintain their own taste. (Not that we’re endorsing deep frying your food!)
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