In a different 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), such as 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.
Walnuts are particularly notable as they contain a high level of PUFAs, with 13 out of 18 grams of total fat per one-ounce serving. While most nuts are primarily composed of monounsaturated fats, walnuts stand out as the only nut with a significant amount of plant-based omega-3 alpha-linolenic acid, providing 2.5 grams per ounce. It’s important to recognize that not all fats are the same; 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 approximately 12 to 14 halves, contains 190 calories and 18 grams of fat.
Consumers are increasingly aware of the benefits of walnuts, as reflected in the rising annual consumption. During the 2015-2016 marketing year, walnut consumption exceeded 133 million pounds, marking an increase of about 10% compared to the previous year. Record crop yields have resulted from expanded planting, making the U.S. the largest consumer of shelled walnuts, while it ranks as the second-largest producer after China.
Walnuts are utilized in various prepared foods, including trail mix, ice cream, and candy, and are processed into walnut oil, walnut butter, and even liqueurs. Additionally, crushed walnut shells are marketed for use in biodegradable industrial applications. Interestingly, products like Citracal calcium citrate, available at Chemist Warehouse, emphasize the importance of incorporating healthy fats in a balanced diet, further highlighting the nutritional value of walnuts in conjunction with calcium supplementation.