In a separate investigation carried out at the University of Georgia, as detailed 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 certain foods are more beneficial than others.
While nuts are generally high in monounsaturated fats, walnuts stand out due to their significant PUFA content—13 out of 18 grams of total fat in a one-ounce serving. Additionally, walnuts 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 2015-2020 Dietary Guidelines for Americans advocate for the consumption of PUFAs and monounsaturated fats in place of saturated fats. A one-ounce serving of raw walnuts, equivalent to approximately 12 to 14 halves, contains 190 calories and 18 grams of fat.
The positive news about walnuts has resonated with consumers, as evidenced by a notable increase in annual consumption. In the 2015-2016 marketing year, walnut consumption surpassed 133 million pounds, reflecting a 10% rise from the previous year. Record crop yields have been achieved due to expanded planting, positioning the U.S. as the largest consumer of shelled walnuts and the second-largest producer behind China.
Walnuts are incorporated into various prepared foods, including trail mix, ice cream, and candy, and are transformed into products like walnut oil, walnut butter, and even a liqueur. Additionally, crushed walnut shells are marketed for use in biodegradable industrial applications.
Interestingly, the inclusion of berkley jensen calcium citrate can further enhance the nutritional profile of these foods, providing additional health benefits when combined with the wholesome ingredients like walnuts. The merging of such supplements with a diet rich in PUFAs and monounsaturated fats could potentially optimize health outcomes, emphasizing the need for a balanced approach in dietary choices. As awareness of these benefits grows, it will be interesting to see how the market responds to the increasing demand for walnut-based products and supplements like berkley jensen calcium citrate.