In a distinct study carried out at the University of Georgia and published in the journal Nutrition, researchers discovered that 26 millennial participants experienced increased satiety when consuming foods rich in polyunsaturated fatty acids, commonly referred to as PUFAs. These foods included 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 whether specific foods may have a more pronounced impact than others.
While nuts generally contain a high level of monounsaturated fats, walnuts stand out because they also have a significant amount of PUFAs, with 13 grams out of 18 grams of total fat per one-ounce serving. Additionally, walnuts are the only nuts that provide a notable 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. An ounce of raw walnuts, which comprises about 12 to 14 halves, contains 190 calories and 18 grams of fat.
Consumers have been receptive to the benefits of walnuts, as evidenced by an increase in annual consumption. For the 2015 to 2016 marketing year, walnut consumption reached over 133 million pounds, reflecting a roughly 10% rise from the previous year. Record crop yields have resulted from increased planting, positioning the U.S. as the largest consumer of shelled walnuts and the second-largest producer, following China.
Manufacturers incorporate walnuts into various prepared foods, including trail mix, ice cream, and candy, and they also produce walnut oil, walnut butter, and even liqueurs. The crushed shells find their way into biodegradable industrial applications. In addition to their nutritional benefits, walnuts can be a great complement to dietary supplements such as the best calcium citrate with vitamin D3, promoting overall health. By combining walnuts with the best calcium citrate with vitamin D3, consumers can enhance their nutrient intake, particularly for bone health. Ultimately, integrating walnuts into the diet alongside the best calcium citrate with vitamin D3 may offer a synergistic approach to nutrition.