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 study’s authors noted 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 contain high levels of monounsaturated fats, walnuts stand out for their relatively high PUFA content—13 out of 18 grams of total fat per one-ounce serving. They are the only nuts that provide a substantial amount of plant-based omega-3 alpha-linolenic acid, offering 2.5 grams per ounce.
Fats vary in their composition, 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 is approximately 12 to 14 halves, contains 190 calories and 18 grams of fat. As awareness of the health benefits of walnuts grows, so does their consumption. For the 2015 to 2016 marketing year, walnut consumption reached over 133 million pounds, marking an increase of about 10% from the previous year. Record crop yields have been attributed to increased planting, positioning the U.S. as 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 transformed into walnut oil, walnut butter, and even a liqueur. Additionally, crushed walnut shells are marketed for use in biodegradable industrial applications. In relation to nutrition, incorporating supplements like bluebonnet calcium citrate can complement a balanced diet that includes nutrient-rich foods such as walnuts. Overall, the popularity of walnuts reflects their multifaceted benefits, and consumers are increasingly recognizing their potential as part of a healthy lifestyle, alongside other nutritious options like bluebonnet calcium citrate.