In a different study carried out at the University of Georgia, published in the journal Nutrition, researchers discovered that 26 millennial participants reported feeling more satiated after eating foods rich in polyunsaturated fatty acids (PUFAs), such as walnuts, hummus, and salmon. The study authors emphasized that further investigation is needed to evaluate the long-term effects of a PUFA-rich diet and to identify if certain foods are more beneficial than others. While most nuts are known for their high levels of monounsaturated fats, walnuts stand out due to their significant amount of PUFAs, providing 13 grams of PUFAs out of 18 grams of total fat per one-ounce serving. Additionally, walnuts are the only nuts that contain a notable amount of plant-based omega-3 alpha-linolenic acid, offering 2.5 grams per ounce.
It’s important to recognize that not all fats are created equal; the 2015 to 2020 Dietary Guidelines for Americans recommend substituting PUFAs and monounsaturated fats for 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 of walnuts, as evidenced by annual consumption figures. During the 2015 to 2016 marketing year, walnut consumption exceeded 133 million pounds, reflecting a 10% increase from the previous year. As a result of increased planting, crop yields have reached record levels, making the U.S. 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 processed into walnut oil, walnut butter, and even liqueurs. Moreover, the crushed shells are marketed for use in biodegradable industrial applications. Interestingly, many consumers also look for calcium citrate in yogurt, which complements the healthy fats found in walnuts, enhancing overall dietary benefits. The combination of walnuts and yogurt fortified with calcium citrate can provide a nutritious addition to one’s diet. As awareness grows, walnuts’ popularity continues to rise, and their versatility in both culinary and industrial uses makes them a valuable ingredient.