Monounsaturated fats are good fats found in olive oil, avocados, and some nuts. According to Ruairi Robertson of Healthline, the evidence shows that monounsaturated fats have a number of health benefits. They can aid in weight loss, lower the risk of heart disease, and reduce inflammation. Apart from saturated fats, which can be dangerous for health, monounsaturated fats, according to Louisa Richards of Medical News Today, may promote heart health and aid in weight management. Nevertheless, all fats are high in calories and can cause weight gain if consumed in excess.
What exactly are monounsaturated fats? Unsaturated fats contain double bonds in their chemical structure. MUFAs, or monounsaturated fatty acids, are a type of unsaturated fat. The term "mono," which means "one," refers to the fact that monounsaturated fats have only one double bond. There are numerous types of MUFAs. The most common type is oleic acid, which accounts for roughly 90% of those found in the diet, based on a study conducted by Lukas Schwingshackl and his colleagues. Palmitoleic acid and vaccenic acid are two other MUFAs.
Monounsaturated fats, when consumed in moderation, can benefit a person's health, according to the American Heart Association (AHA). According to the AHA, the majority of fats consumed should be monounsaturated or polyunsaturated fats. People should consume monounsaturated or polyunsaturated fats instead of saturated or trans fats, which can be harmful to their health. What are the benefits of consuming monounsaturated fats? High-MUFA diets, according to Ruairi Robertson, can aid in weight loss and may be more effective than low-fat, high-carb diets. It may also help lower blood cholesterol, blood pressure, and other risk factors for heart disease, especially if some saturated fats are replaced in the diet. People who consume a lot of MUFAs have a lower risk of developing breast cancer. This could be due to other ingredients in MUFA-containing foods rather than MUFAs themselves. High-MUFA diets may also aid in the reduction of inflammation, which can contribute to chronic disease.
There are no government recommendations for how much-monounsaturated fat to consume. The American Heart Association, on the other hand, recommends that people replace saturated and trans fats with MUFAs and PUFAs. Fats have nine calories per gram, which is more than carbohydrates and protein, which have four calories per gram. People should be mindful of the amount of fat they consume because eating too many calories can lead to weight gain. Monounsaturated fat can be found in both animal and plant foods. Although animal products such as eggs and meat contain MUFAs, plant foods are the richest sources. Olive oil, canola oil, peanut oil, sesame oil, safflower oil, avocados, peanut butter, nuts, and seeds are all good sources of MUFAs. Diets rich in monounsaturated fats can aid in weight loss and may lower risk factors for heart disease, as long as they do not add extra calories to your diet. Although eating other types of fat is also important, replacing unhealthy fats with MUFAs can provide a number of health benefits.
ZDS DMO II Marie-Claire Gaas, RND
References:
1. What to know about monounsaturated fat
Medically reviewed by Katherine Marengo LDN, R.D. — Written by Louisa Richards on June 23, 2021
https://www.medicalnewstoday.com/articles/monounsaturated-fat
2. What Are the Benefits of Monounsaturated Fats?
Written by Ruairi Robertson, PhD on September 19, 2017
https://www.healthline.com/nutrition/monounsaturated-fats
3. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies
Lukas Schwingshackl, Georg Hoffmann
