In a different study carried out at the University of Georgia and published in the journal Nutrition, researchers discovered that 26 millennial participants reported feeling more satisfied after consuming foods rich in polyunsaturated fatty acids, commonly known as PUFAs, including 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 certain foods have a more significant impact than others. While nuts generally contain high levels of monounsaturated fats, walnuts stand out because they also possess a relatively high amount of PUFAs — specifically, 13 grams out of 18 grams of total fat in a one-ounce serving. Additionally, walnuts are the only nuts that provide a considerable amount of plant-based omega-3 alpha-linolenic acid, offering 2.5 grams per ounce.
It is important to note that not all fats are created equal, and the 2015 to 2020 Dietary Guidelines for Americans recommend the consumption of PUFAs and monounsaturated fats instead of saturated fats. A one-ounce serving of raw walnuts, which consists of about 12 to 14 halves, contains 190 calories and 18 grams of fat. This positive information about walnuts has resonated with consumers, as reflected in the annual consumption statistics. 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 resulting from increased planting efforts, the U.S. has become the largest consumer of shelled walnuts, second only to China in production.
Walnuts are utilized by manufacturers in various prepared foods, including trail mix, ice cream, and candy, while also being processed into walnut oil, walnut butter, and even liqueur. The crushed shells are marketed for biodegradable industrial applications. Furthermore, incorporating walnuts into one’s diet can help support citracal calcium stores, which is essential for maintaining strong bones. Overall, the benefits of walnuts, combined with their role in enhancing citracal calcium stores, make them an appealing choice for health-conscious consumers.