Monounsaturated Fatty Acids (MUFA)

Monounsaturated fatty acid (MUFA) is called as a ‘good fat’. MUFA has one double-bonded (unsaturated) carbon atom. Foods made up mostly of MUFA are liquid at room temperature and changed to solid when they are chilled. There are many examples of MUFA including vegetable oils such as olive oil, canola oil, sunflower oil, peanut oil, sesame oil, sunflower oil, avocado and nuts such as almonds and peanuts.

CDC.com

Mediterranean diet is a good example of diet which uses a lot of MUFA. Mediterranean population has a very low rate of ischemic coronary heart disease and shows a great interest placed on study of the effects of MUFA on heart. According to American Heart Association (AHA), MUFA helps to reduce bad cholesterol and may lower the risk of heart disease. National Cholesterol Education Program in the Adult Treatment Panel III recommends total fat intake must be 25-35% of total calories with up to 10% MUFA.

In one study, high fat diet enriched in MUFA resulted in a lower insulin needed, lower plasma glucose concentration and lower triglycerides plasma concentration. MUFA may benefit insulin levels and blood sugar control. These benefits are helpful to those with type 2 diabetes. MUFA also provides nutrients for body’s cells development. They are also high in vitamin E which can act as antioxidants to fight free radicals and against cancer.

Eating ‘good fat’ like MUFA has never helped to reduce weight. All fats are equally high in calories relative to protein and carbohydrate. Thus, more MUFA intake is considered taking more calories in diet which can lead to gain weight. Control the intake of total calories to avoid weight gain. However, replacing the saturated fats with MUFA can give more benefits in terms of healthy hearts.

Choose unsaturated fat like MUFA over saturated fat or trans fat can give many benefits. Never completely eliminate all fat from diet. Some fats such as MUFA may help to promote good health. It is wise to choose healthier fat and use it moderately.

References:

American Heart Association, Monounsaturated Fats

Atherosclerosis Journal (2002)

Centers for Disease Control and Prevention (CDC), Nutrition for Everyone

MAYOCLINIC, Dietary Fats: Know Which Types to Choose