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, commonly known as PUFAs, such as walnuts, hummus, and salmon. The authors of the study indicate that further research is necessary to evaluate the long-term effects of a diet high in PUFAs and to find out if certain foods have a more significant impact than others. While nuts generally contain high levels of monounsaturated fats, walnuts stand out because they also provide a considerable amount of PUFAs — specifically, 13 out of 18 grams of total fat per one-ounce serving. Additionally, walnuts are the only nuts that offer a noteworthy amount of plant-based omega-3 alpha-linolenic acid, delivering 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. A one-ounce serving of raw walnuts, which comprises about 12 to 14 halves, contains 190 calories and 18 grams of fat. The positive news about walnuts has resonated with consumers, reflected in rising annual consumption levels. For the 2015 to 2016 marketing year, walnut consumption exceeded 133 million pounds, marking a 10% increase from the previous year. Record crop yields, driven by increased planting, position the U.S. as the largest consumer of shelled walnuts and the second-largest producer, after China.
Walnuts are also incorporated into various prepared foods, including trail mix, ice cream, and candy, and are processed into walnut oil, walnut butter, and even liqueurs. The crushed shells are marketed for use in biodegradable industrial applications. Interestingly, for those looking to supplement their diet, incorporating products like calcium citrate caps can provide additional health benefits alongside the consumption of these nutritious walnuts. By including calcium citrate caps in your routine, you can further enhance your dietary intake, which can be beneficial, especially when combined with the healthy fats found in walnuts. This synergy of walnuts and calcium citrate caps can contribute to a well-rounded and health-conscious diet.