What Do You Know About Walnut Oil?

Cooking oil is an essential part of our daily lives and plays a vital role in our health. Our bodies are made up of about 55% to 65% water, and apart from water, fats are the most abundant nutrients in our system. Common cooking oils include peanut oil, sesame oil, soybean oil, canola oil, corn oil, olive oil, and walnut oil. How much do you know about walnut oil, its benefits, and its impact on health? Here’s a detailed introduction from a fat engineer at Huatai Grain and Oil Machinery.

Misconceptions About Walnut Oil

While walnut oil, flaxseed oil, and perilla seed oil have gained popularity in recent years due to their high alpha-linolenic acid (ALA) content, it’s important to note that the conversion rate of ALA to DHA in the body is relatively low, especially for infants. However, when the ratio of linoleic acid to ALA is appropriate, the oil is mild and easily absorbed, providing various essential nutrients. Consuming walnut oil in moderation is indeed beneficial. Huatai Grain and Oil Machinery reminds us that using the right methods maximizes the nutritional absorption of oils.

Healthy Ways to Use Walnut Oil

Single Use Only: Avoid reusing walnut oil, as frequent temperature changes can lead to spoilage.

For Salad Dressings: Walnut oil can be drizzled over dishes to enhance aroma and stimulate appetite.

In Beverages: It can be added to milk, yogurt, or honey, or used as a dip for bread, enhancing flavor and richness. Since walnut oil is primarily extracted through pressing, it doesn’t contain harmful additives, retains its natural fragrance, and is easily absorbed without burdening the digestive system.

Avoid Frying with Walnut Oil: If frying is necessary, do not reuse the oil more than three times, as this can lead to the formation of harmful peroxides.

For Stir-Frying: Walnut oil can be used for stir-frying when mixed with other oils, keeping the temperature below 160 degrees Fahrenheit. This method not only improves the taste but also adds beneficial unsaturated fatty acids.

Baking Substitute: Walnut oil can replace butter in baking bread and desserts, often resulting in tastier sweet breads.

Heating Guidelines: Heat walnut oil to about 70% before cooking. Heating it until it smokes can create trans fats.