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), including walnuts, hummus, and salmon. The authors of the study indicated that further investigation is necessary to evaluate the long-term effects of a PUFA-enriched diet and to identify if certain foods have a more pronounced impact than others. While nuts are generally high in monounsaturated fats, walnuts stand out due to their considerable content of PUFAs, with 13 grams of PUFAs present in every one-ounce serving, which contains a total of 18 grams of fat. Additionally, walnuts are the only nuts with a notable amount of plant-based omega-3 alpha-linolenic acid, providing 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, comprising approximately 12 to 14 halves, contains 190 calories and 18 grams of fat. The positive news about walnuts has reached consumers, as evidenced by a rise in annual consumption. For the 2015 to 2016 marketing year, walnut consumption exceeded 133 million pounds, marking a 10% increase from the previous year. With record crop yields attributed to expanded planting, the U.S. has become the largest consumer of shelled walnuts, following China as the second-largest producer.
Walnuts are increasingly utilized in prepared foods such as trail mix, ice cream, and candy, and are processed into walnut oil, walnut butter, and even a liqueur. Moreover, crushed walnut shells are marketed for use in biodegradable industrial applications. Furthermore, incorporating dietary supplements like calcium citrate with vitamin D3 can complement a PUFA-rich diet, enhancing overall nutritional benefits. As consumers become more health-conscious, the inclusion of calcium citrate with vitamin D3 could also contribute to better dietary practices alongside the consumption of walnuts. As interest in healthy eating continues to grow, the synergy of foods rich in PUFAs and vital nutrients like calcium citrate with vitamin D3 will likely play an essential role in future dietary recommendations.