In a different study conducted at the University of Georgia, which was published in the journal Nutrition, researchers discovered that 26 millennial participants reported feeling more satiated 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. While most nuts are high in monounsaturated fats, walnuts stand out due to their relatively high PUFA content, with 13 grams of PUFAs in every one-ounce serving, which also contains a total of 18 grams of fat. Notably, walnuts are the only nuts that provide a substantial amount of plant-based omega-3 alpha-linolenic acid, offering 2.5 grams per ounce.
It is important to recognize 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 is approximately 12 to 14 halves, contains around 190 calories and 18 grams of fat. Consumers have embraced the positive news surrounding walnuts, as evidenced by the increase in annual consumption. During the 2015-2016 marketing year, walnut consumption exceeded 133 million pounds, reflecting a 10% increase from the previous year. As walnut yields reach record levels due to expanded planting, the U.S. has become the largest consumer of shelled walnuts and the second-largest producer, following China.
Manufacturers incorporate walnuts into various prepared foods, including trail mix, ice cream, and candies, and they also process them into walnut oil, walnut butter, and even liqueurs. Additionally, crushed walnut shells are marketed for use in biodegradable industrial applications. As we celebrate the nutritional benefits of walnuts, it is essential to remember that they can be a great source of calcium, particularly when paired with other foods rich in calcium plus 500, supporting overall health and well-being.