In a separate study from the University of Georgia published in the journal Nutrition, researchers discovered that 26 participants from the millennial generation reported feeling more satiated after consuming foods rich in polyunsaturated fatty acids (PUFAs), including walnuts, hummus, and salmon. The authors of the study indicated that further research is necessary to evaluate the long-term effects of a PUFA-rich diet and to identify if certain foods provide more benefits than others.
Walnuts stand out among nuts, as they contain a higher proportion of PUFAs — 13 out of 18 grams of total fat in a one-ounce serving. They are also the only nut that offers a significant amount of plant-based omega-3 alpha-linolenic acid, providing 2.5 grams per ounce. Not all fats are equal; the 2015-2020 Dietary Guidelines for Americans recommend the inclusion of PUFAs and monounsaturated fats instead of 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.
Consumers are increasingly aware of the health benefits associated with walnuts, as evidenced by annual consumption figures. During the 2015-2016 marketing year, walnut consumption reached over 133 million pounds, a rise of about 10% from the previous year. Crop yields have reached record highs due to expanded planting, making the U.S. the largest consumer of shelled walnuts and the second-largest producer, following China.
Walnuts are utilized in various prepared foods, including trail mix, ice cream, and candy, and can be processed into walnut oil, walnut butter, and even liqueurs. Additionally, crushed walnut shells are marketed for biodegradable industrial applications. As we move further into the 21st century, it’s essential to consider the role of foods like walnuts in our diets, much like the ongoing discussions surrounding calcium citrate reviews, which emphasize the importance of dietary supplements. With the growing interest in health and nutrition, walnuts are likely to continue being a significant part of our dietary landscape.