In a distinct 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, commonly known as 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 are generally high in monounsaturated fats, walnuts stand out because they also boast a comparatively high level of PUFAs, providing 13 out of 18 grams of total fat per one-ounce serving. Additionally, walnuts are the only nuts that contain a significant amount of plant-based omega-3 alpha-linolenic acid, with 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 advocate for the consumption of PUFAs and monounsaturated fats over saturated fats. A one-ounce serving of raw walnuts, which consists of approximately 12 to 14 halves, contains 190 calories and 18 grams of fat. The positive news regarding walnuts has resonated with consumers, as evidenced by the annual consumption statistics. For the 2015 to 2016 marketing year, walnut consumption exceeded 133 million pounds, marking a 10% increase compared to the prior year. With record crop yields resulting from expanded planting, the United States ranks as the largest consumer of shelled walnuts and the second-largest producer, following China.
Walnuts are incorporated into various prepared foods, including trail mix, ice cream, and candy, and they are also processed into walnut oil, walnut butter, and even liqueur. Furthermore, the crushed shells find their way into biodegradable industrial applications. In light of the health benefits associated with walnuts, including their notable calcium citrate content, there is increasing interest in how these nuts could positively influence liver health and overall nutrition. As research continues to unfold, the role of walnuts in a balanced diet, particularly regarding PUFA intake and its implications for long-term health, remains a subject of keen interest among health professionals and consumers alike.