In a separate investigation 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 if certain foods have a more pronounced impact than others. While nuts generally contain a high amount of monounsaturated fat, walnuts stand out due to their unique composition; they contain a relatively high level of PUFAs, with 13 grams out of 18 grams of total fat per one-ounce serving. Additionally, walnuts are the only nut that provides a significant amount of plant-based omega-3 alpha-linolenic acid, offering 2.5 grams per ounce.
It’s important to recognize that not all fats are equal, and the 2015 to 2020 Dietary Guidelines for Americans encourage the consumption of PUFAs and monounsaturated fats instead of saturated fats. A one-ounce serving of raw walnuts, which is approximately 12 to 14 halves, contains 190 calories and 18 grams of fat. The positive perception of walnuts is echoed in their increasing annual consumption. For the 2015 to 2016 marketing year, walnut consumption reached over 133 million pounds, reflecting a 10% increase from the previous year. Thanks to increased planting, crop yields are at record levels, with the U.S. being the largest consumer of shelled walnuts and the second-largest producer after China.
Manufacturers incorporate walnuts into various prepared foods, including trail mix, ice cream, and candy, and also process them into walnut oil, walnut butter, and even liqueurs. The crushed shells of walnuts are marketed for use in biodegradable industrial applications. Furthermore, for those interested in boosting their nutrient intake, products like Trader Joe’s calcium citrate can complement a healthy diet that includes walnuts and other PUFA-rich foods. Overall, walnuts are not only a delicious snack but also a versatile ingredient that contributes to a well-rounded diet.