Monounsaturated fat
Types of fats in food |
---|
Components |
Manufactured fats |
In
Molecular description
Monounsaturated fats are
fat source | saturated | monounsaturated | doubly unsaturated | tri unsaturated |
---|---|---|---|---|
palm kernel | 60–65 | 10–18 | 1–3 | trace |
cottonseed oil | 23–30 | 14–21 | 45–58 | trace |
Corn oil | 10–15 | 25–35 | 40–60 | trace |
Linseed oil | 8–11 | 18–26 | 14–20 | 51–56 |
Soybean oil | 11–17 | 18–25 | 49–57 | 6–11 |
Peanut oil | 12–17 | 35–42 | 39–44 | trace |
Lard | 36–48 | 36–52 | 10–12 | 1 |
Beef tallow |
43–64 | 26–45 | 2–6 | 1 |
Chicken | 45–67 | 12–45 | 3–10 | trace |
Health
Studies have shown that substituting dietary monounsaturated fat for saturated fat is associated with increased daily physical activity and resting energy expenditure. More physical activity was associated with a higher-oleic acid diet than one of a palmitic acid diet. From the study, it is shown that more monounsaturated fats lead to less anger and irritability.[2]
Foods containing monounsaturated fats may affect low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.[citation needed]
Levels of
In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles.[4]
The Mediterranean diet is one heavily influenced by monounsaturated fats. In the late 20th century, people in Mediterranean countries consumed more total fat than Northern European countries, but most of the fat was in the form of monounsaturated fatty acids from olive oil and omega-3 fatty acids from fish, vegetables, and certain meats like lamb, while consumption of saturated fat was minimal in comparison. A 2017 review found evidence that the practice of a Mediterranean diet could lead to a decreased risk of
Diabetes
Increasing monounsaturated fat and decreasing saturated fat intake could improve insulin sensitivity, but only when the overall fat intake of the diet was low.[7] However, some monounsaturated fatty acids (in the same way as saturated fats) may promote insulin resistance, whereas polyunsaturated fatty acids may be protective against insulin resistance.[8][9]
Sources
Monounsaturated fats are found in animal flesh such as red
See also
- High density lipoprotein
- Fatty acid synthesis
References
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Pala V, Krogh V, Muti P, Chajès V, Riboli E, Micheli A, Saadatian M, Sieri S, Berrino F (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute. 93 (14): 1088–95. PMID 11459870.
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Vessby B, Uusitupa M, Hermansen K, Riccardi G, Rivellese AA, Tapsell LC, Nälsén C, Berglund L, Louheranta A, Rasmussen BM, Calvert GD, Maffetone A, Pedersen E, Gustafsson IB, Storlien LH (March 2001). "Substituting dietary saturated for monounsaturated fat impairs insulin sensitivity in healthy men and women: The KANWU Study". Diabetologia. 44 (3): 312–9. PMID 11317662.
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Fukuchi S, Hamaguchi K, Seike M, Himeno K, Sakata T, Yoshimatsu H (June 2004). "Role of fatty acid composition in the development of metabolic disorders in sucrose-induced obese rats". Experimental Biology and Medicine. 229 (6): 486–93. S2CID 20966659.
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- ^ "Thrive Culinary Algae Oil". Retrieved 7 January 2019.
- ^ a b c d e f Anderson D. "Fatty acid composition of fats and oils" (PDF). Colorado Springs: University of Colorado, Department of Chemistry. Retrieved April 8, 2017.
- ^ "NDL/FNIC Food Composition Database Home Page". United States Department of Agriculture, Agricultural Research Service. Retrieved May 21, 2013.
- ^ "Basic Report: 04042, Oil, peanut, salad or cooking". USDA. Archived from the original on March 9, 2016. Retrieved 16 January 2015.
- ^ "Oil, vegetable safflower, oleic". nutritiondata.com. Condé Nast. Retrieved 10 April 2017.
- ^ "Oil, vegetable safflower, linoleic". nutritiondata.com. Condé Nast. Retrieved 10 April 2017.
- ^ "Oil, vegetable, sunflower". nutritiondata.com. Condé Nast. Retrieved 27 September 2010.
- ^ USDA Basic Report Cream, fluid, heavy whipping
- ^ "Nutrition And Health". The Goose Fat Information Service.
- ^ "Egg, yolk, raw, fresh". nutritiondata.com. Condé Nast. Retrieved 24 August 2009.
- ^ "09038, Avocados, raw, California". National Nutrient Database for Standard Reference, Release 26. United States Department of Agriculture, Agricultural Research Service. Archived from the original on January 10, 2014. Retrieved 14 August 2014.