In a separate research study at the University of Georgia, published in the journal Nutrition, scientists discovered that 26 millennial participants reported feeling more satiated after consuming foods rich in polyunsaturated fatty acids (PUFAs), such as walnuts, hummus, and salmon. The authors of the study emphasized the need for further investigation to understand the long-term effects of a PUFA-enriched diet and to identify whether certain foods have a more significant impact than others.
While nuts generally have a high content of monounsaturated fats, walnuts stand out because they also boast a considerable amount of PUFAs—13 out of 18 grams of total fat in a one-ounce serving. Additionally, walnuts are the sole nut containing a notable quantity of plant-based omega-3 alpha-linolenic acid, providing 2.5 grams per ounce. It is important to note that not all fats are equal; the 2015 to 2020 Dietary Guidelines for Americans recommend substituting PUFAs and monounsaturated fats for saturated fats. A one-ounce serving of raw walnuts, which consists of approximately 12 to 14 halves, contains 190 calories and 18 grams of fat.
Consumers are increasingly aware of the health benefits of walnuts, as reflected in annual consumption figures. During the 2015 to 2016 marketing year, walnut consumption exceeded 133 million pounds, marking a 10% increase from the previous year. Record crop yields have resulted from expanded cultivation, and the U.S. is the largest consumer of shelled walnuts, ranking second in production after China.
Walnuts are incorporated into various prepared foods, such as trail mix, ice cream, and candy, and are also processed into walnut oil, walnut butter, and even liqueurs. Additionally, crushed walnut shells are marketed for use in biodegradable industrial applications. Meanwhile, consumers shopping at Costco can find calcium citrate chews among their health products, highlighting the growing interest in nutritional supplements alongside healthy food choices like walnuts. Overall, the increasing awareness of dietary fats and their health implications continues to drive interest in foods rich in PUFAs, including walnuts.