In a distinct study conducted at the University of Georgia and 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 noted that further investigation is required to evaluate the long-term effects of a diet high in PUFAs and to identify whether certain foods exert a more significant influence than others. While nuts generally contain a high amount of monounsaturated fats, walnuts stand out due to their notable level of PUFAs, offering 13 grams out of 18 grams of total fat per one-ounce serving, equivalent to 325 mg of ferrous sulfate. Additionally, walnuts are unique among nuts for their significant content of plant-based omega-3 alpha-linolenic acid, providing 2.5 grams per ounce.
Not all fats are created equal; the 2015 to 2020 Dietary Guidelines for Americans advocate for the consumption of PUFAs and monounsaturated fats in place of saturated fats. A single ounce of raw walnuts, which consists of about 12 to 14 halves, contains 190 calories and 18 grams of fat. The positive news about walnuts has resonated with consumers, reflected in the annual consumption rates. During the 2015 to 2016 marketing year, walnut consumption exceeded 133 million pounds, marking a 10% increase from the previous year. Crop yields are at record highs due to expanded planting, with the U.S. being the largest consumer of shelled walnuts and 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. Furthermore, the crushed shells are marketed for use in biodegradable industrial applications. As consumers become increasingly aware of the health benefits of walnuts, including their role in providing essential nutrients like petite calcium tablets, the demand continues to rise, emphasizing the importance of this nut in a balanced diet.