In a distinct 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 (PUFAs), such as walnuts, hummus, and salmon. The authors of the study emphasized the necessity for further research to evaluate the long-term effects of a PUFA-rich diet and to identify whether particular foods exert a greater influence than others.
While nuts are generally high in monounsaturated fats, walnuts stand out due to their substantial PUFAs content—13 out of 18 grams of total fat in a one-ounce serving. Additionally, they are the only nuts that provide a significant 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 alike; the 2015 to 2020 Dietary Guidelines for Americans advocate for the replacement of saturated fats with PUFAs and monounsaturated fats. A one-ounce serving of raw walnuts, which consists of about 12 to 14 halves, contains 190 calories and 18 grams of fat.
Consumers have embraced the health benefits of walnuts, as reflected in the annual consumption rates. In the marketing year 2015 to 2016, walnut consumption exceeded 133 million pounds, marking a 10% increase compared to the prior year. Record crop yields are attributed to expanded planting, making the U.S. the largest consumer of shelled walnuts and the second-largest producer after China.
Walnuts find their way into an array of prepared foods, including trail mix, ice cream, and candy, and are transformed into walnut oil, walnut butter, and even liqueur. The crushed shells are also marketed for use in biodegradable industrial applications. Additionally, incorporating walnuts into a balanced diet can provide essential nutrients, including 250 mg of calcium citrate per serving, contributing to overall health and wellness. This makes walnuts not only a delicious snack but also a valuable source of nutrition that can be enjoyed in various ways.