Walnuts, which are rich in healthy polyunsaturated omega-6 and omega-3 fats (PUFA), are not only nutritious for snacking but are also used to make a healthy cooking oil. Although walnut oil tends to be a bit more expensive than other nut/seeds oils, it is a great addition to your diet in small quantities, especially as a finishing oil drizzled over dishes like vegetables, rice, and pasta.
What is walnut oil good for? Due to its PUFA content, the benefits of walnut oil include supporting cardiovascular health, skin health, and metabolism.
Nutritional Information
Walnuts are the edible seeds of the tree species Juglans regia. The walnut tree is native to Europe and Asia and is now widely cultivated for the nuts it produces.
Walnuts are packed with heart-healthy fatty acids as well as other nutrients such as copper, folic acid, and vitamin E. The fats from walnuts can be extracted to make walnut oil, which is primarily used as a condiment and as a finishing oil on foods served at room temperature or those that are lightly heated.
Walnut oil has a light brown color and a naturally slightly sweet, nutty flavor, making it a good match for foods like cheese, herbs, and mushrooms.
Nutritional content:
Walnuts are rich in polyunsaturated fatty acids, including omega-3, which is known to have anti-inflammatory effects. You will find large amounts of omega-3 known as alpha-linolenic acid (ALA) in walnut oil, as well as omega-6 known as linoleic acid. Although ALA is not as potent as other omega-3s (DHA and EPA, the types found in fatty fish), it is known to have anti-inflammatory properties.
In addition to containing healthy fats, walnut oil provides antioxidants, including ellagitannins and other polyphenols. (Note that black walnuts are even richer in antioxidants than regular walnuts, but it is rare to find walnut oil made from this species of nuts.)
A tablespoon of walnut oil contains approximately:
120 calories
13 grams of total fat (9 grams polyunsaturated, 3 grams monounsaturated, and 1 gram saturated fat)
0 grams of protein, carbohydrates, or sugar
24 milligrams of phytosterols
2 micrograms of vitamin K (2% DV)
Is walnut oil better than olive oil?
Walnut oil has a low smoke point, even lower than olive oil. This means that its chemical composition is altered if it is heated too much, resulting in an oil that becomes rancid and loses many of its nutritional benefits.
Both olive oil and walnut oil are healthy sources of unsaturated fats, but they have different flavors. Thus, both are good for their own reasons. Olive oil is also less expensive and more versatile, which is why it is more popular.
Neither extra virgin nor virgin olive oils should be heated to very high temperatures, but virgin olive oil can withstand higher temperatures than walnut oil. Use olive oil when sautéing vegetables, when briefly frying, or when making salad dressings. Use walnut oil as a garnish/condiment, such as by adding it to sauces and marinades or cooked dishes.
Benefits of Walnut Oil
1. Supports Cardiovascular Health
PUFAs found in walnut oil have been shown to help maintain heart and blood vessel health, protecting against chronic inflammation and issues such as high blood pressure, high triglycerides, and elevated blood cholesterol. According to a study, the cardio-protective effects of this oil may be due to its content of polyphenols, tocopherol, ALA, linoleic acid, and l-arginine.
Replacing less healthy oils and fats, such as margarine or refined vegetable oils, with walnut oil can be a way to reduce the risk of developing conditions related to chronic inflammation, including heart disease.
2. Provides Polyphenol Antioxidants
Walnuts are rich in polyphenols called ellagitannins, which help combat oxidative stress and damage from free radicals.
Studies have also shown that walnut oil may have anti-cancer effects, particularly against prostate, breast, and colorectal cancers. This is due to compounds called urolithins, which are derived from ellagitannins and can protect cells from damage.
Additionally, walnut oil has been found to support cognitive health by providing antioxidants and anti-inflammatory compounds.
3. Supports Healthy Skin
Walnut oil benefits skin health by providing fatty acids that help hydrate and protect the outer layers of the skin. By adding this oil to your diet, you can contribute to supplying the skin with valuable nutrients that combat inflammatory skin disorders, cellular damage, and dryness, while also aiding in wound healing.
4. Promotes Metabolic Health
It is believed that oils derived from nuts and seeds provide protection against metabolic syndrome and the risk of type 2 diabetes due to their ability to counteract oxidative stress and inflammation.
Some research suggests that walnut oil may help lower blood glucose (sugar) levels and hemoglobin A1c levels in people with type 2 diabetes. Consuming 15 grams (one tablespoon) of walnut oil daily for three months significantly reduced blood sugar and hemoglobin A1c levels among diabetics in a 2016 study (although it did not change blood pressure or body weight of participants).
How to Use
When buying walnut oil, the best bet is to spend a little more money on quality oil that is made from fully dried and cold-pressed walnuts. This type is superior to oil infusions made with a combination of walnut oil and cheaper vegetable oils.
Look for 100% pure walnut oil, ideally cold-pressed, if you are willing to spend a little more.
You will find this oil in gourmet shops and specialty stores or in large supermarkets where other nut-based oils are available.
A bottle will remain fresh for about six to 12 months once opened. Store it in a cool, dark place to extend its shelf life.
How to Use Walnut Oil?
Due to its low smoke point, do not use walnut oil as a cooking oil, as it can overheat and become rancid easily. Instead, think of it as a garnish that can be added to cold or already cooked foods.
Walnut oil has a unique, slightly sweet, nutty flavor.
It pairs well with:
Pasta
Salads
Aged cheeses
Vegetables like zucchini
Mushrooms
Herbs
Fish
Fresh fruits
Here are more common uses for walnut oil:
Add a little to salad dressing to give salads a nutty flavor.
Try drizzling it over pasta dishes or pizza.
Over wild rice or other grain dishes.
Add a little to sautéed vegetables or other lean proteins.
What can you substitute for walnut oil?
If a recipe calls for walnut oil but you don’t have it on hand, try other similar nut oils as a substitute, such as almond oil, hazelnut oil, or extra virgin olive oils.
Can you apply walnut oil to your face?
Yes, walnut oil can be applied to the skin to help hydrate and combat free radical damage that can cause signs of aging.
Some people apply walnut oil to their face to help reduce the appearance of fine lines and wrinkles; however, the downside is that it is an expensive oil. Other facial oils that are less costly can work similarly to hydrate and protect the skin, such as olive oil, almond oil, and argan oil.
Risks and Side Effects
The biggest downside of using walnut oil is that it can overheat, which alters both its flavor and nutritional content. When cooking with walnut oil, make sure to keep the heat low or avoid cooking with it altogether.
Since it is very high in omega-6 fats and most people already consume plenty of such fats from other foods, use walnut oil in moderation, such as about one tablespoon per day.
Do not consume walnut oil if you are allergic to nuts or related nuts, such as almonds, Brazil nuts, cashews, pecans, and pistachios.
