Introduction:
Walnut oil is a flavorful oil that is obtained by pressing whole walnuts. Walnut oil is available in both unrefined and refined varieties. This oil can be used for a variety of culinary purposes. Just as in the case of walnuts, walnut oil contains multiple combinations of saturated fats, monounsaturated fats, and polyunsaturated heart-healthy fats. Walnut oil is a great source of plant-based ALA (alpha-linolenic acid), omega-3 fatty acids, and polyphenol antioxidant compounds due to its high content of polyunsaturated fats. Just one tablespoon of unrefined walnut oil can provide almost 100 percent of the recommended daily intake of fatty acids. When toasted, this oil has a unique nutty flavor and is commonly used in vinaigrettes or as a finishing touch on dishes. On the other hand, refined, toasted, and cold-pressed walnut oil is suitable for cooking purposes. However, it is important to note that walnut oil should not be used for high-temperature cooking, as it has a lower smoke point of 300 to 350 degrees Fahrenheit.
What Are the Nutritional Contents of Walnut Oil?
According to the information enlisted by the USDA (United States Department of Agriculture), one tablespoon of walnut oil or approximately 0.47 ounces, is as follows:
-
Fiber: 0 ounces.
-
Sugar: 0 ounces.
-
Protein: 0 ounces.
-
Fat: 0.49 ounces.
-
Sodium: 0 ounces.
-
Carbohydrates: 0 ounces.
-
Omega 3 Fatty Acids: 0.47 ounces.
-
Total calories: 120 kilocalories.
Walnut oil neither contains any carbohydrates nor sugar or fiber. Because of the heart-healthy, plant-based ALA (alpha-linolenic acid) omega-3 fatty acids that the body can easily convert into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in limited amounts, nutrition experts often recommend using the refined versions of this oil to cook.
What Are the Benefits of Walnut Oil?
Approximately one tablespoon of walnut oil can yield around 0.049 ounces of ALA (100 percent of the recommended daily intake for adults ages 19 to 50 per dietary guidelines). Walnut oil also contains more omega-3 fatty acids in a single serving as compared to canola oil. Canola oil, which is the healthiest oil for cooking in terms of polyunsaturated fats, has surprisingly lower amounts than walnut oil. Walnut oil also comprises small amounts of vitamin K, contributing to around 3 percent of an adult's daily needs from a single serving.
Small amounts of vitamin E and choline in walnut oil are also present, though this amounts to less than one percent of daily needs. Nutrition research indicates that omega-3 fatty acids not only reduce the risk of cardiovascular disease by lowering the triglyceride content in the body but also increase the good HDL (high-density lipoprotein) cholesterol levels that are cardioprotective. It is a well-known nutrition fact to replace the saturated and trans fats in your diet with polyunsaturated fats instead, which can help reduce bad LDL (low-density lipoprotein) cholesterol in blood. The health benefits of walnut oil are indicated and show promising results both for its cardioprotective nature and insulin sensitivity. research shows that the
A high concentration of antioxidants from the polyphenols present in the oil further has anti-inflammatory benefits. At the same time, heart-healthy polyunsaturated fats increase insulin sensitivity. Hence, both for diabetics and hypertensive individuals, using this oil would be of systemic benefit.
What Are the Possible Allergic Reactions Associated with Walnut Oil?
Unrefined cold-pressed walnut oil should usually be avoided for individuals who are susceptible to nut allergies. Tree nuts or walnut allergies are common, specifically in individuals predisposed to any nut allergies. Also, fully refined walnut oil is usually unlikely to cause or trigger any allergic response as such. Hence, fully refined oil is preferred for cooking. As a result of the refining process, the extraction eliminates nearly all proteins that can trigger allergic reactions. Refined walnut oils offer the advantage of being more affordable and having slightly higher smoke points. This makes them a suitable option for individuals with tree nut allergies, as the refining process removes all allergens, ensuring safety for consumption. In the event of any suspicion of an allergy from consuming walnut oil, it is advisable to seek advice from a healthcare provider or allergist.
What Are the Different Methods of Extracting Walnut Oil?
Cold-pressed walnut oil is obtained by pressing the walnuts without using heat or chemical solvents. Polyphenols and other nutrients present in the oil are beneficial for health. Additionally, plant-based polyphenols enhance the quality and taste of the oil, making it more flavorful. Gourmet stores offer toasted or roasted varieties of walnut oil, which are made by pressing walnuts that have been dried or roasted before extraction. This process gives the toasted oil a richer and nuttier flavor, making it more expensive in the market.
How to Use Walnut Oil?
It is ideal to preserve walnut oil in a cool dark place. To extend the shelf life of the purchased oil once opening, it is best to store the oil in the refrigerator to prevent it from turning rancid or getting spoilt. The culinary arts find the best use of walnut oil in baking due to its low smoke point, as previously mentioned. However, walnut oil can also serve as an excellent substitute for cooking oil, whether it be for butter or any other neutral-flavored oil. This heart-healthy oil can even be chosen for cold applications such as a vinaigrette or sauce preparation. When it comes to cooking, it is advisable to opt for high-quality, cold-pressed, or toasted walnut oils primarily for their flavor.
Conclusion:
The addition of walnut oil to the diet instead of other commonly used unhealthy fats can aid in better systemic health benefits. Walnut oil shows promising results because of its plant-based polyphenols, antioxidant content, and polyunsaturated fats. More research is needed to determine how much walnut oil needs to be consumed to result in significant systemic health outcomes.
