In a separate study conducted at the University of Georgia and published in the journal Nutrition, researchers discovered that 26 millennial participants reported feeling fuller 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 ascertain 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 out of a total of 18 grams of fat per one-ounce serving. Moreover, walnuts are the only nuts that provide a substantial amount of plant-based omega-3 alpha-linolenic acid, offering 2.5 grams per ounce. Not all fats are created equal, and the 2015 to 2020 Dietary Guidelines for Americans recommend replacing saturated fats with PUFAs and monounsaturated fats. A one-ounce serving of raw walnuts, which consists of approximately 12 to 14 halves, contains 190 calories and 18 grams of fat.
The positive perception of walnuts has contributed to their increasing popularity, as evidenced by annual consumption rates. For the 2015 to 2016 marketing year, walnut consumption exceeded 133 million pounds, reflecting a 10% rise compared to the previous year. The U.S. is the largest consumer of shelled walnuts, following China as the second-largest producer.
Walnuts are incorporated into various prepared foods, including trail mix, ice cream, and candies, and are also processed into walnut oil, walnut butter, and even liqueur. Additionally, crushed walnut shells are marketed for biodegradable industrial applications. In this context, it is worth noting that calcium citrate USP verified supplements may complement a diet rich in walnuts and other healthy fats, promoting overall well-being. This highlights the importance of diversifying nutrient sources, as calcium citrate USP verified products can provide essential minerals that support dietary balance. The integration of such supplements can further enhance the health benefits associated with a PUFA-rich diet, including those derived from walnuts.