The average supermarket cooking oil shelf offers dozens of products, ranging from generic "vegetable oil" blends to expensive olive and nut oils. This staggering variety makes label reading tricky. After all, cooking oils are, in effect, 100 percent fat. Yet with an increased distinction between healthy and unhealthy fats, consumers want to know whether products like peanut oil and cottonseed oil fit into a healthy lifestyle -- and if so, how to prepare meals using them. The good news is that both products are primarily made of "good fats" and boast mild flavors that make them versatile cooking ingredients.
Origin
Cottonseed oil comes from the seeds of the cotton plant and was created for mass sale in the United States around 1882, according to the Cottonseed Oil Comeback Tour from the National Cottonseed Products Association. It was a best-selling cooking oil for decades by itself or as a shortening ingredient; the brand Crisco stands for crystallized cottonseed oil. Today, manufacturers include it in cooking oil and salad dressing blends, but it is also available as an individual cooking oil. Peanut oil, which is more readily available in supermarkets, comes from the common peanut plant. About two-thirds of the peanuts cultivated around the world are grown for peanut oil production, according to FoodReference.com.
Health Benefits
Because both cottonseed and peanut oils are popular for deep-fat frying, they are sometimes associated in the public mind with artery-clogging food. In fact, both oils are unsaturated fats, which offer health benefits. Peanut oil, like olive and canola oils, is primarily a monounsaturated fat, or MUFA. MUFAs appear to decrease the risk of heart disease and diabetes by stabilizing cholesterol and insulin levels. Cottonseed oil is a member of the polyunsaturated fat, or PUFA, family of fats. Like MUFAs, PUFAs promote healthy cholesterol and insulin levels. Other PUFAs include corn, soy, sunflower and safflower oil. Most liquid cooking oils are a blend of PUFA, MUFA and a smaller amount of less desirable saturated fats. For example, although peanut oil contains some polyunsaturated fats, it is more often grouped in the MUFA family because it contains a higher percentage of monounsaturated fats.
Uses
Both peanut oil and cottonseed oil have high smoking points and mild flavors, making them useful for a range of cooking applications. They can be blended with lemon juice or vinegar to dress cold salads. Alternatively, use either oil to stir-fry or saute vegetables and meats. Both are also suitable for deep-fat frying. Experiment with using either in baking recipes which simply call for "vegetable oil."
Cautions
While cottonseed and peanut oil form part of the elite group of healthy cooking oils, they should not account for more than 20 to 35 percent of your total calorie intake, advises Harvard School of Public Health. In practical terms, for a person on a 2,000-calorie diet, this means limiting healthy oils to between 44 and 78 g each day. Avoid using any oil blends, including those containing peanut or cottonseed oil, which contain the word "hydrogenated." Hydrogenated shortenings and margarines are high in unhealthy trans fats. Other unhealthy cooking oils and fats include those in the "tropical" family such as palm and coconut oil. These oils are rich in saturated fats.
References
- Cottonseed Oil Comeback Tour: History of Cottonseed Oil
- FoodReference.com: Peanut OIl
- MayoClinic.com; What Are MUFAs, and Should I Include Them in My Diet?; Katherine Zeratsky; May 2010
- MayoClinic.com; Dietary Fats: Know which Types to Choose; Mayo Clinic Staff; Feb. 15, 2011
- "Texas Medical Center News"; Cottonseed Corners the "Healthy Cooking Oil" Market; Ronda Wendler; Feb. 1, 2001
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
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