Walnut oil, extracted from the kernels of walnuts, has gained popularity as a culinary and health-promoting oil. However, questions remain about the health benefits of refined walnut oil compared to its unrefined counterpart. This article delves into the nutritional profile, potential health benefits, and drawbacks of refined walnut oil, providing a comprehensive overview for informed decision-making.
Understanding Refined vs. Unrefined Walnut Oil
The refining process involves several steps, including heating, bleaching, and deodorization, which remove impurities and enhance the oil’s stability and shelf life. While this process improves the oil’s appearance, taste, and odor, it also strips away some of its naturally occurring nutrients and antioxidants.
Unrefined walnut oil, on the other hand, undergoes minimal processing, preserving its natural flavor, aroma, and nutrient content. However, unrefined walnut oil has a shorter shelf life and a more intense flavor, which may not be suitable for all culinary applications.
Nutritional Profile of Refined Walnut Oil
Refined walnut oil is a rich source of monounsaturated and polyunsaturated fatty acids, including omega-3 alpha-linolenic acid (ALA). These fatty acids are essential for maintaining cardiovascular health, reducing inflammation, and supporting brain function.
One tablespoon (13.6 grams) of refined walnut oil contains approximately:
- Calories: 120
- Total Fat: 13.6 grams
- Saturated Fat: 1.2 grams
- Monounsaturated Fat: 7.3 grams
- Polyunsaturated Fat: 4.7 grams
- Omega-3 ALA: 1.4 grams
- Vitamin E: 0.1 mg
- Vitamin K: 2.4 mcg
Potential Health Benefits of Refined Walnut Oil
While refined walnut oil may not retain all the nutrients of unrefined walnut oil, it still offers several potential health benefits:
- Improved Cardiovascular Health: The monounsaturated and polyunsaturated fatty acids in refined walnut oil can help lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol, reducing the risk of heart disease and stroke.
- Reduced Inflammation: The omega-3 ALA in refined walnut oil possesses anti-inflammatory properties, potentially reducing chronic inflammation linked to various health conditions.
- Enhanced Brain Function: The omega-3 ALA in refined walnut oil may support cognitive function and memory, potentially reducing the risk of neurodegenerative diseases.
- Improved Skin Health: The fatty acids in refined walnut oil contribute to maintaining healthy skin, promoting wound healing, and reducing inflammation.
- Blood Sugar Control: Studies suggest that walnut oil may help regulate blood sugar levels, potentially benefiting individuals with type 2 diabetes.
Drawbacks of Refined Walnut Oil
While refined walnut oil offers health benefits, it also has some drawbacks:
- Lower Nutrient Content: The refining process removes some nutrients and antioxidants naturally present in unrefined walnut oil.
- Higher Smoke Point: Refined walnut oil has a higher smoke point than unrefined walnut oil, making it suitable for high-heat cooking. However, this also means it may lose some of its beneficial properties at higher temperatures.
- Potential for Chemical Residues: The refining process may leave trace amounts of chemical residues, although regulations limit these levels.
Choosing the Right Walnut Oil
When choosing walnut oil, consider the following factors:
- Purpose: If you primarily use walnut oil for salad dressings or as a finishing oil, unrefined walnut oil may be a better choice for its superior flavor and nutrient content. However, if you need an oil for high-heat cooking, refined walnut oil is more suitable.
- Taste Preference: Unrefined walnut oil has a more intense, nutty flavor, while refined walnut oil has a milder taste. Choose the option that best suits your palate.
- Cost: Unrefined walnut oil is typically more expensive than refined walnut oil due to its lower yield and shorter shelf life.
Refined walnut oil is a healthy culinary oil with a unique fatty acid profile and potential health benefits. However, it’s important to consider its drawbacks and choose the appropriate type based on your individual needs and preferences. Opting for cold-pressed, unrefined walnut oil whenever possible allows you to reap the maximum nutritional benefits.
What is the nutritional value of walnut oil?
Walnuts are considered one of the healthiest nuts. Walnut oil is extracted from pressed walnuts. Continue reading to learn all there is to know about walnut oil, including its advantages over olive oil and how the two compare.
Nutrient-dense walnuts are thought to be an especially good source of antioxidants like selenium. The US Department of Agriculture (USDA) states that 1 tablespoon (13 Moreover, six grams) of walnut oil have 120 calories and thirteen 6 grams of fat. It doesn’t contain any carbs (sugars), proteins, or fiber. Alpha-linolenic acid (ALA), an omega-3 fatty acid, is the primary fat in walnut oil. This is a polyunsaturated essential fatty acid.
Nutrient-wise, walnut oil is an excellent source of vitamin K.
What are the health benefits of walnut oil?
These are a few possible health advantages of walnut oil. This oil sometimes:
Reduces inflammation
Walnut oil contains a group of polyphenol compounds called ellagitannins. These are transformed by the good bacteria in your stomach into advantageous compounds. Due to their antioxidant and anti-inflammatory qualities, these substances can lessen inflammation and lessen the body’s cellular damage.
Walnut oil’s primary ingredient is ALA, an omega-3 fatty acid. Because of their anti-inflammatory qualities, omega-3 fatty acids help the body produce fewer inflammatory proteins.
Has anticancer properties
The ellagitannins in walnut oil are first converted by your body into ellagic acid and subsequently into urolithins. Prostate-specific antigen (PSA), a known risk factor for prostate cancer, has been shown to be regulated by urolithins in laboratory studies along with its ability to kill prostate cancer cells.
Eating walnuts is also linked to a lower risk of colorectal and breast cancer in other observational and animal studies.
However, more studies involving sizable human populations are required to validate these results.
Enhances skin quality
Two essential fatty acids found in walnut oil are omega-3 linoleic acid (LA) and omega-6 linoleic acid (ALA).
Two additional omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can be produced from ALA. EHA and DHA are important components of your skin structure. As a result, omega-3 fatty acids are essential for healthy skin development, wound healing, and the prevention of skin inflammation and other disorders.
LA makes up the majority of the skin’s outer layer. Because of this, it’s essential to consume enough LA to keep your skin healthy.
Decreases blood pressure
Hypertension, or elevated blood pressure, is a primary risk factor for heart disease. However, walnut oil has antioxidants like polyphenols and healthy fatty acids like ALA and LA that can help control blood pressure.
People who are overweight or obese and have high cholesterol have seen a significant improvement in blood vessel function after taking walnut oil, which can lower blood pressure.
Regulates blood sugar
Due to its high antioxidant content, walnut oil can help prevent oxidative stress brought on by elevated blood sugar levels. People with type 2 diabetes benefit most from this effect because they typically have high blood sugar levels.
Elevated blood sugar levels have been linked to numerous detrimental consequences, including damage to organs, heart disease, and stroke. You need to keep your blood sugar levels normal in order to avoid these conditions.
According to a study, after taking 1 tablespoon of walnut oil every day for three months, the blood sugar and hemoglobin A1C levels of 100 diabetics significantly decreased, suggesting improved management of their diabetes.
Manages cholesterol levels
Omega-3 fatty acids, which are regarded as healthy fats, and antioxidants can be found in abundance in walnuts and walnut oils. By lowering triglycerides and low-density lipoprotein (LDL) cholesterol, which are heart disease risk factors, they can control cholesterol levels.
One study found that participants who took 3 grams of walnut oil in pill form every day for 45 days had significantly lower levels of triglycerides.
10 Amazing Health Benefits Of Walnut Oil For Skin, Hair & Health || Benefits of Walnuts Oil
FAQ
What is the difference between refined and unrefined walnut oil?
Is walnut oil as healthy as olive oil?
What is the best type of walnut oil?
What are the side effects of walnut oil?
Is walnut oil healthy?
Walnut oil is healthy as a dressing or meal topping, thanks to its unique fatty acid profile and plant bioactives. However, you’ll want to avoid cooking walnut oil at high heat due to its low smoke point. Opt for cold-pressed walnut oil over refined walnut oil when you can. Walnut oil vs. other oils.
Are walnuts good for you?
Yes, walnuts are good for you. Walnuts are high in plant based omega 3, called ALA, which has been shown to be beneficial in maintaining brain health. In addition, walnuts are also a great source of copper and manganese, trace minerals that people often forget about. Walnuts are also a great source of certain vitamins such as vitamin B6, B9 and E.
Should walnut oil be refrigerated?
It has a rich, nutty flavor and is best for salad dressings and as a flavor booster to finish a dish,” says Levinson. “Just be sure to keep it refrigerated,” says Levinson. Walnut oil is ideal for desserts and other recipes that benefit from a nutty flavor, adds Warren.
Should I buy walnut oil?
When buying walnut oil, your best bet is to spend a bit more money on quality oil that is made from entirely dried and cold-pressed or expeller-pressed walnuts. This type is superior to oil infusions made with a combination of walnut oil and cheaper vegetable oils.