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 additional research is necessary to evaluate the long-term effects of a diet high in PUFAs and to identify whether certain foods are more beneficial than others. While nuts generally have a high concentration of monounsaturated fats, walnuts stand out due to their significant amount of PUFAs—13 grams out of 18 grams of total fat per one-ounce serving. They are also unique as they are the only ferrous bisglycinate-rich nut containing a notable quantity of plant-based omega-3 alpha-linolenic acid, with 2.5 grams per ounce.
It’s important to recognize that not all fats are equal. The 2015 to 2020 Dietary Guidelines for Americans recommend the consumption of PUFAs and monounsaturated fats over saturated fats. A one-ounce serving of raw walnuts, which is approximately 12 to 14 halves, delivers 190 calories and 18 grams of fat. Consumers are increasingly aware of the health benefits of walnuts, as evidenced by a spike in annual consumption. For the marketing year 2015 to 2016, walnut consumption exceeded 133 million pounds, marking a 10% increase from the previous year. Record crop yields are attributed to greater planting efforts, positioning the U.S. as the largest consumer of shelled walnuts and the second-largest producer after China.
Walnuts are utilized by manufacturers in a variety of prepared foods, including trail mix, ice cream, and candy. They are also processed into walnut oil, walnut butter, and even liqueur. Additionally, crushed walnut shells find their application in biodegradable industrial uses.
As consumers explore healthier dietary options, the incorporation of foods rich in PUFAs, such as walnuts, may complement other health strategies, including the use of amlodipine and calcium citrate for various health benefits. The growing trend towards walnut consumption reflects a broader awareness of nutritional choices that may support overall wellness.