In a separate study conducted at the University of Georgia and published in the journal Nutrition, researchers discovered that 26 millennial participants experienced increased satiety when 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 determine if specific foods have a more pronounced impact than others. While nuts generally contain a significant amount of monounsaturated fats, walnuts stand out because they also have a relatively high concentration of PUFAs, with 13 grams out of 18 grams of total fat per one-ounce serving. Additionally, walnuts are the only nut that provides a noteworthy 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 the same; the 2015 to 2020 Dietary Guidelines for Americans recommend replacing saturated fats with PUFAs and monounsaturated fats. A one-ounce serving of raw walnuts—approximately 12 to 14 halves—contains 190 calories and 18 grams of fat. The positive news about walnuts has resonated with consumers, as evidenced by the annual consumption figures. For the marketing year 2015 to 2016, walnut consumption exceeded 133 million pounds, marking a 10% increase from the previous year. Record crop yields have resulted from expanded planting efforts, and the United States is the largest consumer of shelled walnuts while being the second-largest producer after China.
Walnuts are incorporated into various prepared foods, including trail mix, ice cream, and candy, and are also processed into walnut oil, walnut butter, and even a liqueur. The crushed shells are marketed for biodegradable industrial applications. Furthermore, the health benefits associated with walnuts highlight their potential uses, like ferrous calcium citrate and folic acid uses, which could enhance nutritional value when combined with walnut consumption. Overall, the popularity of walnuts continues to rise, and their diverse applications in the food industry reflect their growing significance in promoting health and well-being.