Monounsaturated fat: Health Benefits, Nutrition & Culinary Guide
Types of fats in food Saturated fat Unsaturated fat Monounsaturated fat Polyunsaturated fat
| Types of fats in food | ||||
|---|---|---|---|---|
| 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.
Foods containing monounsaturated fats may affect low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.
Levels of oleic acid along with other monounsaturated fatty acids in red blood cell membranes were positively associated with breast cancer risk. The saturation index (SI) of the same membranes was inversely associated with breast cancer risk. Monounsaturated fats and low SI in erythrocyte membranes are predictors of postmenopausal breast cancer. Both of these variables depend on the activity of the enzyme delta-9 desaturase (Δ9-d).
In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles.
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 cardiovascular diseases, overall cancer incidence, neurodegenerative diseases, diabetes, and early death. A 2018 review showed that the practice of the Mediterranean diet may improve overall health status, such as the reduced risk of non-communicable diseases. It also may reduce the social and economic costs of diet-related illnesses.
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. 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.
Adzy Nutrition & Wellness Team
Official Adzy Editorial & Nutrition Desk. Fact-checking harvest origins, botanical nutrient purity, and dietary wellness for mindful Indian living.
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