In a different study carried out at the University of Georgia and published in the journal Nutrition, researchers discovered that 26 millennial participants reported feeling more satiated after consuming foods rich in polyunsaturated fatty acids, commonly referred to as PUFAs, such as walnuts, hummus, and salmon. The authors of the study emphasized the need for further research to evaluate the long-term effects of a PUFA-rich diet and to identify if certain foods exert a greater influence than others. While nuts generally contain a high proportion of monounsaturated fats, walnuts stand out due to their significant amount of PUFAs—13 out of 18 grams of total fat per one-ounce serving. Additionally, they are the only nuts that provide a noteworthy amount of plant-based omega-3 alpha-linolenic acid, offering 2.5 grams per ounce.
It’s important to note that not all fats are created equal. The 2015 to 2020 Dietary Guidelines for Americans recommend replacing saturated fats with PUFAs and monounsaturated fats. A one-ounce serving of raw walnuts—around 12 to 14 halves—contains 190 calories and 18 grams of fat. The positive news about walnuts has resonated with consumers, as reflected in their growing consumption. For the marketing year 2015 to 2016, walnut consumption exceeded 133 million pounds, marking a 10% increase over the previous year. Record crop yields, driven by expanded planting, have positioned the U.S. as the largest consumer of shelled walnuts and the second-largest producer after China.
Walnuts are incorporated into various prepared foods, including trail mix, ice cream, and candy, and are processed into walnut oil, walnut butter, and even liqueurs. Furthermore, the crushed shells are marketed for use in biodegradable industrial applications. Interestingly, while incorporating healthy dietary choices, some consumers are also turning to now calcium citrate tablets to enhance their nutritional intake. As the popularity of walnuts continues to rise, the combination of these foods and supplements, like now calcium citrate tablets, could contribute to a more balanced diet.