In a separate study conducted at the University of Georgia and published in the journal Nutrition, researchers discovered that 26 millennial participants reported feeling fuller after consuming foods rich in polyunsaturated fatty acids (PUFAs), including walnuts, hummus, and salmon. The authors of the study noted that further research is necessary to evaluate the long-term effects of a PUFA-rich diet and to identify whether certain foods have a more significant impact than others. While nuts generally have a high content of monounsaturated fat, walnuts stand out due to their relatively high PUFA levels — providing 13 grams of PUFAs out of 18 grams of total fat in a one-ounce serving. They are also the only nuts that contain a notable amount of plant-based omega-3 alpha-linolenic acid, with 2.5 grams per ounce.
Recognizing that not all fats are created equal, the 2015-2020 Dietary Guidelines for Americans recommend replacing 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. The positive news surrounding walnuts has resonated with consumers, as reflected in annual consumption figures. For the 2015-2016 marketing year, walnut consumption exceeded 133 million pounds, marking a 10% increase from the previous year. Record crop yields have been achieved due to expanded planting, with the U.S. being the largest consumer of shelled walnuts and the second-largest producer after China.
Manufacturers incorporate walnuts into a variety of prepared foods, including trail mix, ice cream, and candy, and they also produce walnut oil, walnut butter, and even walnut liqueur. Additionally, crushed walnut shells are marketed for use in biodegradable industrial applications. Furthermore, for those looking to enhance their nutritional intake, products like Swanson Calcium Citrate Plus Magnesium may complement a diet that includes walnuts and other nutrient-rich foods, promoting overall health. It’s essential to consider the benefits of diverse food sources, such as walnuts and supplements like Swanson Calcium Citrate Plus Magnesium, which can contribute to a balanced diet.