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 indicated that further research is necessary to evaluate the long-term effects of a PUFA-rich diet and to identify whether certain foods have a more significant impact than others. While nuts generally have a high content of monounsaturated fat, walnuts stand out due to their remarkably high level of PUFAs—13 out of 18 grams of total fat per one-ounce serving. Additionally, walnuts are the only nut that provides a significant amount of plant-based omega-3 alpha-linolenic acid, with 2.5 grams per ounce.
It’s important to note that not all fats are created equal. 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. As consumers increasingly become aware of the health benefits of walnuts, this is reflected in their rising annual consumption. In the 2015 to 2016 marketing year, walnut consumption exceeded 133 million pounds, marking a 10% increase from the previous year. Record crop yields, attributed to expanded planting, have positioned the U.S. as the largest consumer of shelled walnuts and the second-largest producer after China.
Manufacturers incorporate walnuts into various prepared foods, including trail mix, ice cream, and candy, while also processing them into walnut oil, walnut butter, and even liqueurs. Furthermore, crushed walnut shells are marketed for use in biodegradable industrial applications. In light of these findings, incorporating walnuts into one’s diet can be beneficial, especially alongside supplements like bariatric advantage calcium, which may aid in overall nutritional balance. The synergy between PUFAs from walnuts and additional supplements such as bariatric advantage calcium could further enhance health outcomes.